Jul 24, 2023
Strength
3 Rounds
L sit variation x :10-:30
Ring Row x 8-10
Snatch Grip Straight Arm Bent Row x 10-15 at a 21X1 tempo
Notes
The L Sit can be performed from the parallettes, between two boxes, between two benches, or with your hands on the floor. Having your hands on the floor is the hardest variation and should only be attempted once you can do the full L-sit for extended holds from the parallettes or other elevated surfaces.
L sit holds can be modified by tucking one or both knees.
If you find this movement particularly challenging you may perform it on the parallettes with both knees tucked and [feet touching the ground. As this becomes less difficult you can start lifting each foot off of the ground for a few seconds without sacrificing your support position. You can then likely progress to the tuck hold shown before.
Pick a variation that allows you to get between :10:-30 seconds. Once you can hold a variation for :30 try to make proceed to a harder variation by either untucking the leg(s) or by going with hands on the floor.
**For the upper body work:**
Pick a ring row variation that makes for a challenging 8 to 10 reps. Elevated your feet and add weight if you have to.
Your straight arm bent over rows should be performed with a weight that allows you to achieve the prescribed rep range without cheating the movement by bringing your torso into a more vertical position. The 21X1 tempo means you will sweep the bar into the hip, hold for one second, then take 2 seconds to control the swing back away from the hip.
Conditioning
6 rounds
12-15 calories
7 hang power cleans
5 burpees over the bar
15 minute cap
Notes
The metcon today is 6 rounds of calories, hang power cleans, and burpees over the bar. Your score is the time it takes to complete 6 rounds or rounds and reps completes at the 15 minute time cap.
Calories should take no longer than about a minute. If this sounds unsustainable for 6 rounds, consider lowering the calories to 10-12.
Hang power cleans should be light-moderate. The goal is to stay unbroken for most of the workout, but you may break the last 2 rounds.
Burpees over the bar should take no longer than :20. If this sounds aggressive, do regular burpees instead of burpees over the bar.
This is a good practice in pacing. It will be tempting to take the first few rounds at a fast pace. Stay under control in the beginning and push the last 2 rounds or so if you can.
Jul 23, 2023
Strength
Overhead squat
2-3 sets of 1-3 reps with a 42X1 Tempo
Notes
These will be taken from a rack. Start with a behind the neck snatch grip push press/jerk to get the bar overhead. Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
If you have been coming to the overhead squat sessions regularly this month then you may build in weight across your working sets, culminating in a heavy set of 1-3 reps. However, try to avoid missing any reps, and only increase in weight if you were able to get more than 1 rep on the previous set.
If you have not been coming to the OHS sessions regularly, or if you are not feeling up to find a heavy set for the day, perform all of your working sets at the same submaximal weight and try to reach 3 reps on every set.
Conditioning
For time
40 wall ball
200 m run
15 clean & jerk
200 m run
15 clean & jerk
200 m run
40 wall ball
15 minute cap
Notes
The metcon today is a pyramid chipper of wall balls, running, and clean & jerks. Your score is the time it takes to complete the workout, or reps completed at the 15 minute time cap.
Choose a wall ball weight that will allow you to complete the initial set of wall balls in no more than 3-4 sets.
The 200 m runs should take no longer than about 1:15. If these paces sound aggressive, consider lowering the distances to 100-150 m.
Your clean and jerk weight should be light-moderate. The goal would be to do quick singles or small touch and go sets.
Jul 21, 2023
Conditioning
Teams of 2
50-40-30-20
power cleans
pull ups
burpees over the bar
*400 m run together between every set*
30 min cap
Notes
Today’s team workout will be done in teams of 2, opwaat (one person working at a time) style, except the runs. You will complete 50 power cleans, 50 pull ups, and 50 burpees over the bar with your teammate and then run 400 m. You will then complete 40 reps of each movement and run 400 m. You will continue in this fashion until you’ve completed 20 reps of each movement with your teammate.
Your power clean weight should be light-moderate so that you can complete 1-3 reps before switching with your partner.
You may substitute banded pull ups, jumping pull ups, or ring rows for pull ups. Choose a version of the movement that allows you to switch about every 5-10 reps or so with your teammate.
Burpees should be done at a pace of at least 12/minute. If this sounds like an aggressive pace, you may complete 40-30-20-10 burpees instead.
Your runs should take no longer than 2:30. If this sounds too aggressive for today, decrease your run distance to 300 m.
Jul 20, 2023
Strength
- Seated good morning: 2-3 sets of 5-8 reps @ 21X1 tempo
Perform a banded lat & oblique opener :30-:45/side in between sets
- Nordic Curl x 3
Rest as needed and get :30-:45 of hanging from a pull up bar in between sets
Notes
Make sure you maintain your back position and tempo throughout the good morning. If you are unable to do either of these things then you have chosen too heavy of a weight. Aim for sets of 8. If you get sets of 8 today then you can go heavier next week.
The Nordic curl can be regressed by using banded assistance, and by decreasing the range of motion. We want all of your reps to be done with control and extended hips. Start with a band for assistance and a box or plates in front of you to decrease the range of motion. As you are able to control the descent more you may lower the box height. Once you get to a lower box or the floor with control, you may decrease the amount of banded assistance. Always use as little help from your hands as possible to lift yourself back up to the starting position.
Conditioning
Every 3:00 x 5
200 m run
8 DB front rack reverse lunges
50 double unders
*2:30 cap each round*
Notes
The workout is 5 rounds of running, dumbbell front rack reverse lunges, and double unders. You will start a new round every 3:00, with a 2:30 cap on each round. Your score is your slowest round.
The run should be done in about a 1:00. If this sounds like an unsustainable pace, consider lowering the run distance to 100-150 meters instead.
The dumbbells should be moderately heavy. Your goal is to keep the lunges unbroken.
Double unders should not take any longer than :40. You can lower the number of double unders or do singles instead.
Jul 19, 2023
Strength
Turkish Get Ups
build up to a heavy weight (possibly PR) and get 2-4 reps per side. Then get 1-2/side at a lighter weight
forward fold with shoulder extension 5 reps + :05-:15 hold on last rep after every 2-3 TGU reps/side
Forward fold with shoulder extension 5 reps + :05-:15 hold on last rep
Notes
Start light on the TGU to warm up with movement. do 1-2 reps/side as you build and 2-4/side at your heaviest weight. Then do 1-2 reps/side at a lighter weight as a drop set.
Ensure you are maintaining a full lockout of the elbow and active shoulders in the support hold.
To make the forward fold with shoulder extension more challenging you can bring the hands closer together. The same principal applies to bring the feet closer together as opposed to being in a standing straddle. You can also experiment with both pronating and supinating the hands. If you are very tight, start with wide legs and a wide grip and work your way closer as your flexibility improves.
Conditioning
10 rounds
10-12 calories
3 wall walks
15 min cap
Notes
Today’s workout is 10 rounds for time of calories and wall walks. Your score is the time it takes to complete all 10 rounds or the reps completed at the 15 minute cap.
The calories should take no longer than :40 or so. If this sounds aggressive for 10 rounds, you can decrease the number of calories to 8-10. Wall walks should take no longer than :40.
You may lower the number of wall walks or modify the height of the wall walk. These rounds will go by quickly. Be sure to pace in the beginning rounds to avoid too much fatigue in later rounds.
