Jul 11, 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
AMRAP 12
200 m run
10 power cleans
10 front rack reverse lunges
10 burpees over the bar
Notes
Today’s workout is an AMRAP of running, power cleans, lunges, and burpees over the bar. Your score is the total rounds and reps completed across the twelve minutes.
The run should take no longer than 1:30. If this sounds like an aggressive pace, you can lower the distance to 150 m.
You will use the same weight for the power cleans and front rack lunges. It should be a light-moderate weight that allows for touch and go sets of power cleans and unbroken lunges.
Burpees over the bar should take no longer than about 1:00. You may lower the number of burpees to 8-9 or do regular burpees.
Jul 10, 2023
Conditioning
EMOM 28
1 – 12-15 cal
2 – 8 DB box step overs
3 – 12-15 cal
4- 3 wall walks
Notes
The metcon today is an EMOM of calories, DB box step overs, and wall walks. You will complete a total of 7 rounds of these movements.
Calories should take no longer than :45-:50. If this sounds like an unsustainable pace for the workout, consider lowering the calories to 10-12.
You will use two dumbbells for the box step overs and will hold them in a farmer’s carry position. Your dumbbells should be a light-moderate weight that allows you to complete the step overs unbroken for most of the workout. Choose a box height that puts you at about parallel when you step up.
Wall walks should take no longer than :40. You may lower the number of the wall walks or modify the height.
Jul 9, 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
2 sets
AMRAP 5
10 burpee box jump overs
20 wall balls
40 double unders
4:00 easy bike/row between sets
Notes
Today’s metcon is 2 sets of a 5 minute AMRAP of burpee box jump overs, wall balls, and double unders. You will complete as many rounds and reps as possible in 5 minutes and then bike or row at an easy pace for 4:00. At the end of the 4:00, you will repeat the AMRAP starting at the beginning. Your score is your total number of rounds and reps.
Your burpee box jump overs should be one at a height that you will not hesitate jumping on. They should not take any longer than about 1:00. If this sounds like an aggressive pace, consider lowering the number of burpee box jump overs to 8-9, or do 10 regular burpees. Remember, you are always welcome to step on the box.
Wall balls should be done in 1-2 sets across the workout. Choose your med ball weight appropriately.
Double unders should take no longer than :30. You may lower the number of double unders or switch to singles.
Jul 7, 2023
Conditioning
4 rounds for time (with a partner)
20 synchro DB snatches
16 burpee pull ups (opwaat)
800 m row/1600 m bike
30 minute Cap
Notes
The team workout today is synchro dumbbell snatches, burpee pull ups, and rowing (or biking). The dumbbell snatches will be done at the same time and in synchro with your teammate. The burpee pull ups and rowing/biking will be done opwaat style (one person working at a time). Your score is the time it takes to complete the four rounds, or the rounds and reps completed in the 30 minute time cap.
Your dumbbell weight should be light-moderate so that you can complete the dumbbell snatches in 1-2 sets. Synchro dumbbell snatches means that you and your partner’s dumbbells must touch the ground together and be overhead at the same time.
Burpee pull ups will be done opwaat style. If you cannot complete a pull up yet, you will do a burpee followed by a jumping pull up. It is suggested that you split these up into small sets with your partner (e.g. 3-5 reps at a time).
It is suggested you split the rower or bike meters into sections where you can maintain relatively high intensity. For example, maybe switch every 200-300 meters.
Jul 6, 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
4 rounds
250 m row
15 box jump overs w/ step down
12 V-ups
12 minute time cap
Notes
Today’s workout is four rounds of rowing, box jump overs, and V-ups. Your score will be the time it takes to complete all four rounds, or the rounds and reps completed at the 14 minute time cap.
If you think your pace on the rower will be slower than 2:10/500 m, consider rowing 200 meters instead.
Box jump overs should be done to a height that you will not hesitate to jump on. That being said, safety is most important and if you think you are going to trip, you may step on the box instead.
V-ups should be completed in no more than 2-3 quick sets each round. You may substitute single leg V-ups, tuck ups, or sit ups.
