Aug 31, 2023
Strength
1 1/4 Front squat + front squat
Build to a moderate-heavy set of 2 reps on the 1 1/4 front squat.
Then take the same weight and perform 1-2 sets of 4-6 regular front squats with a 20×1 tempo
10 reps of active hang & shoulder flexion drills between sets.
Notes
Be sure to use control on the 1 1/4 front squat. Descend into the very bottom of your front squat, smoothly reverse direction without bouncing and ascend to a couple inches above parallel before descending to the bottom again. Then smoothly transition out of the bottom and stand all the way up to extension of the knees and hips.
Do not bounce out of the bottom at any point. Instead, lower with control and smoothly transition out of the bottom on each rep (and each 1/4 rep).
Once you have found your top weight on the 1 1/4 front squat you will use the same weight to perform 1-2 sets of 4-6 reps at a 20×1 tempo. You may use a little stretch reflex as you rebound out of the bottom on these.
In between sets of squats do the active hang drill and the shoulder flexion drill. If you have time you can perform both, or you can alternate which drill you do after each set of squats.
For the active hang drill perform 10 reps of :03 active hang and :02 passive hang.
For the shoulder flexion drill keep some posterior pelvic tilt engagement to prevent arching of the low back. Lower your chest towards the floor for 3 seconds, then relax up for 1 second. Perform 10 reps. You should feel a stretch in the thoracic spine and maybe the lats. If you feel pinching in the shoulders, try elevating or depressing the scaps or rotating the elbows down. If this does not fix anything you may sub a downward dog stretch instead.
Conditioning
For time
15 thrusters
12 burpees over the bar
100 double unders
12 burpees over the bar
15 thrusters
6 min cap
Notes
Today’s workout is a sprint pyramid chipper of thrusters, burpees over the bar, and double unders. Your score is the time it takes to complete the workout or the reps completed at the 6 minute cap.
Your thruster weight should be light-moderate. You should aim to complete the thrusters in 1-2 sets on either end of the workout.
Burpees over the bar should take no longer than about a minute. You may lower the number of burpees over the bar to 10-11 if this sounds unsustainable, or substitute regular burpees.
Your double unders should take no longer than 1:30. You may lower the number of double unders or substitute single unders.
Aug 30, 2023
Strength
3 rounds
Wall facing lateral handstand walk steps x 5-10/side.
*diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds
Pull up x 4-6
Dip x 8-10
Ring row x 8-10
Pushup x 8-10
Notes
If you are not ready for the wall facing lateral steps then you may do shoulder taps either in a wall facing position or piked on a box.
Be sure to actively take control of your bodyweight with your support arm before moving the other arm on both of these movements.
The diagonal stretch may feel like more of a balance challenge than a stretch at first. Stick with it and try to reach further down on the rear leg as your mobility increases. You can also try to decrease the bend in the back knee as your mobility improves on this movement.
Use a band for the pull ups if necessary. If you this still does not get you to 4-6 reps then consider a harder angle of the ring row for the set of 4-6 and an easier angle for the set of 8-10. Both sets should be challenging though.
You may do you dips from the rings, a matador, between boxes, or from a bench/box. The bench/box method is the easiest and the rings if the most challenging. You can also use a band from the rings/matador to assist this movement. Also use your foot to spot as much as necessary on any of these variations.
Elevate your hands as necessary for a full range of motion on the push ups.
Aim for the top of the rep range on each movement. If you are able to achieve this on both sets this week you may start to make the movements slightly harder next week. Keep in mind that with no rest between movements any small change in difficulty will compound quickly.
Conditioning
10 rounds for time
4 chest to bar pull ups
8 KB swings
12 goblet hold reverse lunges
15 min time cap
Notes
The metcon today is 10 rounds of chest to bar pull ups, kettlebell swings, and goblet hold reverse lunges. Your score is the time it takes to complete the 10 rounds, or the work completed at the 15 minute time cap.
The chest to bar pull ups should be completed in 1-2 sets. You may substitute chin over bar pull ups, banded variations, jumping pull ups, or challenging ring rows. The goal is to choose a more difficult pull up variation that normal.
Your kettlebell weight should be moderately heavy. The goal is to complete the swings unbroken in addition to the lunges.
Aug 30, 2023
Conditioning
4 rounds
300 m run w/ seabag
7 wall walks
12 toe to bar
9 dual kettlebell snatch
Rest 2:00 between rounds
Notes
The workout today is running, wall walks, toe to bar, and dual KB snatch. You will rest 2:00 between rounds and be capped at 30 minutes.
Your run with the seabag should take no longer than 2:30 or so. Be prepared for the seabag to slow down your run significantly. You may decrease the run to 200 m if this sounds like an aggressive pace to hold across 4 rounds.
The wall walks should take no longer than about 1:30. You may decrease the number of wall walks or modify the height of the wall walks.
Toe to bar should be done in 2-3 sets across the workout. You may substitute hanging knee raises, leg raises, or sit ups.
Your kettlebell weight should be light moderate, and the goal is to stay unbroken across the four rounds.
Aug 28, 2023
Strength
Romanian Deadlift 3-4 sets of 6-8 reps with 21×1 tempo
*Arm circles next to wall in between sets x 10/side
Notes
Stand on plate if necessary to reach a full range of motion on the Romanian Deadlift.
Perform all working set at the same weight and aim for the top of the rep range. If you reach the top of the rep range on each working set then go heavier next week.
For the wall circles be sure to avoid rotating the hips or torso to facilitate the movement. Stand as close to the wall as possible without letting your hand touch the wall. Move slowly and try to work deliberately through those sticking points.
Conditioning
EMOM 16
1 – 12-15 calories
2 – :40 sandbag hold
3 – 40 double unders
4 – 8 sandbag cleans (to your shoulder)
Notes
The workout today is a 16 minute EMOM of calories, sandbag hold, double unders, and sandbag cleans. You will complete a total of 4 rounds of each movement.
Your calories should take no longer than about :45. You may lower the number of calories to 10-12 if this pace does not sound sustainable.
Your sandbag weight for the hold and cleans should be moderate. The goal is to complete the :40 hold unbroken and move through the cleans at a smooth pace. The double unders should take no longer than :25. You may lower the number of double unders or go to single unders.
Aug 28, 2023
Strength
Power Snatch + Sink into overhead squat (OHS) + Snatch
*Pause for :03 in the receiving position of the power snatch and in the bottom of the OHS and snatch
Notes
Spend about 15 minutes working on this complex. You can perform multiple working sets at the same weight, or build up across your working sets towards a heavy weight for the day. Try to avoid missing reps.
If you finish with extra time remaining you can do additional snatch singles at your working weight or slightly less
Conditioning
AMRAP 12
15-20 calories
15 wall balls
10 box jump overs
Notes
Today’s metcon is an AMRAP of calories, wall balls, and box jump overs. Your score will be the rounds and reps completed in the 12 minutes.
Calories should take no longer than about a minute. You may decrease the number of calories to 12-15 if this sounds like an aggressive pace.
The goal is to stay unbroken on the wall balls during the workout. Choose a weight that will help you do so.
Box jump overs should be done to a height where you won’t hesitate on. These should be done at a smooth pace. Remember, you are always allowed to welcome to step on the box.
