Aug 25, 2023
Conditioning
Teams of 3
400 calories*
120 DB bench
100 DB squats
120 DB lunges
100 burpee box jump overs
*One person will be on the machine at all times, while the other two are working through the chipper
Notes
Today’s team workout will be done in teams of 3. One person will be on the machine while the other two people are working through the chipper, opwaat (one person working at a time) style. If the calories are completed before the chipper, the three of you may work on completing the chipper, opwaat style. If the chipper is completed before the calories, the three of you may go to the machine to complete the calories, opwaat style.
It is suggested that you switch every 12-15 calories. If the pace of about 12 calories/minute sounds overly aggressive, consider lowering the total number of calories to 350.
You will use the same dumbbell weights across the workout. Choose your weight based on the movement that will limit you the most, which is most likely the bench press.
Bench press should be completed 7-10 reps at a time before switching. You can use 7-10 as a guideline for the squats and lunges as well.
Burpee box jump overs should be completed 5-7 reps at a time before switching. Choose a height that you won’t hesitate on, but remember you can step on the box at any time.
Aug 24, 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
AMRAP 9
9 front squats
7 bar facing burpees
5 shoulder to overhead
Notes
Today’s workout is an AMRAP of front squats, burpees over the bar, and shoulder to overhead. Your score is the round and reps completed in the 9 minutes.
You will use the same weight for the front squats and shoulder to overhead. Your weight should be light-moderate, and it is suggested you base this off your weaker movement (probably shoulder to overhead). The goal is to stay unbroken on the barbell throughout the 9 minutes.
The burpees over the bar should take no longer than about :45 or so. Consider doing 5-6 burpees over the bar or 7 regular burpees if this pace sounds unsustainable.
Aug 23, 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
3:00-3:00-4:00
18-21 calories
5 wall walks
Max chest to bar pull ups
1:00 between rounds
*If you reach 45 chest to bar reps before time expires, you may stop.
Notes
Today’s metcon is 3 intervals. The first two are 3:00 long and the last interval is 4:00. You will rest one minute between intervals. At the start of each interval, you will complete the calories and wall walks. You will then complete as many chest to bar pull ups as possible in the remaining time.
Your goal is to complete 45 chest to bar before the end of the last interval. If you complete 45 reps before the end of the last interval, you may stop working. Your score will either be the time at which you complete 45 reps, or the number of reps completed total over the three intervals.
The calories should take no longer than about 1:15. If this sounds unsustainable, you can lower the calories to 15-18.
Wall walks should take no longer than about a 1:00. You may lower the number of wall walks or modify the height of the reps.
Instead of chest to bar pull ups, you may do chin over bar pull ups, banded pull up variations, or ring rows. Choose a challenging pull up variation, but one that you are able to complete at least 4-6 reps at a time.
Aug 22, 2023
Conditioning
AMRAP 25
20-25 calories
15 V-ups or 20 sit ups
12 KB box step overs
60 double unders
Notes
The workout today is a 25 minute AMRAP of calories, V-ups, KB box step overs, and double unders. Your score will be your rounds and reps that you complete within the 25 minutes.
Your calories should take no longer than about 90 seconds. If this sounds like an aggressive pace to hold across the workout then consider lowering the calories to 17-20.
The step overs should be done in 1-2 sets across the workout. Choose a moderate weight that will allow you to do so. You may hold the kettlebell however you want.
Aim to keep your V-ups in 2-3 sets. You may substitute single leg V-ups, tuck ups, or sit ups.
Double unders should take no longer than 1:00. You may lower the number of double unders or substitute single unders.
Aug 21, 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
5 rounds
12-15 calories
8 burpees over the dumbbell
10 alternating arm dumbbell clean & jerk
14 minute cap
Notes
The metcon today is 5 rounds of calories, burpees over the dumbbell, and dumbbell clean & jerks. Your score will be time it takes to complete all 5 rounds or work completed at the 14 minute time cap.
The calories should not take any longer than about 1:00. If this sounds too aggressive, then consider lowering the calories to 10-12.
The burpees over the dumbbell should not take any longer than about 1:00 as well. You may lower the number of burpees to 6-7 or complete 8 regular burpees.
The clean & jerks should be a light-moderate weight. The goal is to stay unbroken across all five rounds.
