Aug 14, 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
For time
40-50 cal row
20 burpees over the rower
40-50 cal row
12 minute cap
Notes
The metcon today is rowing and burpees over the rower. Your score will be the time it takes to complete the workout, or reps completed at the 12 minute time cap.
The calories should not take any longer than 4:00 on either end. If this pace sounds aggressive, you may lower the calories to 35-40.
Burpees over the rower should be done at a pace of about 10/minute. You may lower the number of burpees or perform regular burpees if this pace sounds overly aggressive.
Aug 13, 2023
Strength
Power Snatch + Sink into OHS + Snatch (Pos. 1)
*Pause for :03 in the receiving position of the power 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 from position 1 at your working weight or slightly less.
Conditioning
For time
25-30 cal
30 p clean
30 box jump over
25-30 cal
11 minute time cap
Notes
The workout today is calories, power cleans, and box jump overs. Your score is the time it takes to complete the workout or the reps completed at the 11 minute time cap.
Your calories should take no longer than 2 minutes. You may lower the number of calories to 20-25 if this pace sounds unsustainable.
The power cleans should be done at a moderate weight. We’re looking for quick singles or small touch and go sets.
Your box jump overs should be done to a height where you will not hesitate, and completed at a smooth pace.
Aug 11, 2023
Conditioning
Teams of 2
4 rounds for time
600 m run (together)
32 Russian kettlebell swings (opwaat)
18 chest to bar pull ups (opwaat)
30 minute cap
Notes
Today’s workout is four rounds for time of running, kettlebell swings, and chest to bar pull ups. You and your partner will complete the runs together and complete the swings and pull ups, opwaat (one person working at a time) style.
Your runs should take no longer than 3:15 or so. If this sounds like an aggressive pace over 4 rounds, consider lowering the distance to 400 m.
Your kettlebell swings should be done in sets of about 12-15. These are Russian swings, so you can go heavier than normal.
Chest to bar pull ups can be split between you and your teammate however you wish. It is recommended you do smaller sets. You may substitute regular chin over bar pull ups, banded chest to bar pull ups, banded pull ups, or a jumping pull up variation.
Aug 10, 2023
Strength
1 1/4 Front squat + front squat
Build to a moderate-heavy set of 3 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
4 sets
250-300 m row
15 DB thrusters
1:30 rest
Notes
Today’s workout is 4 intervals of rowing and dumbbell thrusters. You will rest for 1:30 in between each interval, and keep track of your own rest across the workout. Your score is the slowest interval.
These intervals are designed to be relatively fast. If your 500 m row split is going to be slower than 2:10 consider rowing closer to 200-250 m.
Your dumbbells should be light. Your cycle speed should be fast and the goal is to hang on unbroken throughout the 4 sets. Remember to show control of the dumbbells at the top of each rep.
Aug 9, 2023
Strength
3 rounds
Wall facing shoulder taps x 5-10/side
*Diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds of the following circuit (No rest between movements, but you may rest a couple minutes between rounds):
Pull up x 4-6
Dip x 8-10
Ring row x 8-10
Pushup x 8-10
Notes
Be sure to actively take control of your bodyweight with your support arm on the shoulder taps. To make these more challenging you may perform hip taps. This movement can be made easier by doing them from a box.
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.
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 sets
AMRAP 3
10 DB snatch
10 box jump overs w/ step down
10 V-ups
2:00 rest
Notes
The metcon today is three intervals of 3:00 in which you will complete as many rounds and reps as possible of dumbbell snatches, box jump overs, and V-ups. You will rest 2:00 in between rounds. You will begin each AMRAP at the beginning, with the dumbbell snatches. You will have 3 separate scores for this workout, with 3 separate AMRAPs.
Your dumbbell weight should be light moderate and the snatches should be unbroken throughout the workout.
Box jump overs should be done to a height where you will not hesitate. Step down from the top of the box. However, safety is top priority. If you think you are going to trip, simply step on the box.
V-ups should be done in no more than 2 sets across the workout. You may substitute single leg V-ups, tuck ups, or sit ups.
