Jul 18, 2023
Conditioning
5 sets
250-300 m row
12 front squats
200 m run
2:00 rest between rounds
*30 minute cap including rest*
Notes
The workout today is 5 sets of rowing, front squats, and running. You will rest 2:00 after each round. Your score is the slowest round.
Your row should take no longer than 1:05, which would be a 2:10/500 m pace. If this pace sounds aggressive for 5 sets, consider rowing closer to 200 m versus 250.
Your front squat weight should be moderate. The goal is to stay unbroken throughout the workout.
The 200 m run should take no longer than 1:10. If this sounds like an aggressive pace, you may shorten the run to 100-150 m.
Keep in mind that you can push the pace slightly more than you normally would because you get 2:00 of rest between rounds.
Jul 17, 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
For time
60 KB swings
50 burpees
40 pull ups
30 V-ups
20 push ups
10 devil press
16 minute cap
Notes
The metcon today is a chipper of kettlebell swings, burpees, pull ups, V-ups, push ups, and devil press. Your score is the time it takes to complete the chipper or the reps completed at the 16 minute cap.
Kettlebell swings should be done with a light moderate weight that allows you to complete 60 reps in 1-3 sets.
Burpees should be done at a pace of at least 12/minute. If this sounds overly ambitious, consider lowering the reps to 40-45.
Try to complete the pull ups in no more than 5-6 sets. You may lower the reps to 30-35. You may also substitute jumping pull ups, banded pull ups, or ring rows.
Your V-ups should be done in 3-4 sets. You may substitute single leg V-ups, tuck ups, or sit ups.
Push ups should take no more than 4 sets. Elevate your push ups as necessary to maintain good positions.
Choose a moderate weight for the devil press. You should be able to move through these unbroken.
Jul 16, 2023
Strength
Overhead squat
2-3 sets of 2-4 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.
Perform all working sets at the same weight. Aim for 4 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 4 reps on any working set, repeat the same weight next week and try for sets of 4 across.
Conditioning
For time
10-20-30-40 wall balls
300 m row after each set
12 minute cap
Notes
Today’s workout is an ascending ladder of wall balls with a 300 m row after each set. You will complete 10 wall balls, then a 300 m row, followed by 20 wall balls and another 300 m row. You will continue in this fashion until completing 40 wall balls and one final 300 m row. Your score is the time it takes to complete the ladder or number of wall balls completed at the 12 minute time cap.
Your wall ball weight should be so that you can stay unbroken at least during the sets of 10 and 20. Try to push the set of 30 to no more than 2 sets and the set of 40 to no more than 3 sets.
If you think your rower pace will be slower than 2:10/500 m, consider rowing 200-250 m instead.
Jul 13, 2023
Strength
Turkish Get Ups
Accumulate 8-12 reps per side with a moderately challenging weight
Then, 2-3 rounds without resting
Single arm dumbbell bench in hollow x 8-12 reps/side
Forward fold with shoulder extension 5 reps + :05-:15 hold on last rep
Dip or pushup support position hold x :30-:60
Notes
Use a light dumbbell for the single arm DB bench in hollow. This is meant to challenge your hollow hold more than your pressing strength. You are trying to avoid letting the unilateral loading affect the hollow position. Ensure you start with whatever hollow position you are able to maintain throughout the set.
To make the forward fold with shoulder extension more challenging you can bring the hands closer together. You can also experiment with both pronating and supinating the hands.
Ensure you are maintaining a full lockout of the elbow and active shoulders in the support hold. Opt for the dip variation if you can. Use the pushup variation if you are unable to get at least :30 in the dip support position
Conditioning
For time
30 KB swings
50-60 calories
150 double unders
50-60 cals
30 KB swings
12 minute time cap
Notes
The workout today is a pyramid chipper of calories, KB front rack reverse lunges, and double unders. Your score is the time it takes you to complete the workout or the the reps completed at the 12 minute time cap.
Your kettlebells should be moderately heavy, but you should still aim to complete the swings in 1-2 sets.
Calories should take no longer than 3:30. If this is an unsustainable pace for this workout, you can lower the number of calories to 40-50. Double unders should take no longer than 2:00. You may lower the number of double unders or go to singles.
Jul 12, 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
For time
21-15-9
Calories
Box jumps
Dumbbell snatch
10 minute cap
Notes
Today’s workout is a descending ladder of calories, box jumps, and dumbbell snatches. You will complete 21 calories, 21 box jumps, and 21 dumbbell snatches, then 15 of each movement, and finally 9 of each movement. Your score is the time it takes to complete the full 21-15-9 or the reps completed at the 10 minute cap.
You should be able to move through the calories at at a pace of about 15/minute. If this sounds aggressive, you may lower the calories to 18-12-9.
Box jumps should be done to a height you will not hesitate on. Remember to extend your hips and lock out your knees at the top. You will step down from the box. You are welcome to challenge yourself and use a taller box.
Your dumbbell weight should be light-moderate and you will alternate hands each rep. The goal is to go unbroken on the snatches.
