Sep 24, 2023
Strength
Every 1:30 x 6 rounds
1 snatch
Notes
You will have time to build to a working weight before the clock begins. Once the intervals start, you can either build up across your sets or repeat the same weight for multiple sets.
Focus on quality positions in the pull and vertical extension on the snatch.
Conditioning
For time
20 toe to bar
32-36 calories
20 DB thrusters
32-36 calories
20 toe to bar
11 min cap
Notes
Today’s workout is a pyramid chipper of toe to bar, calories, and dumbbell thrusters. Your score will be the time it takes to complete the workout, or the work completed at the 11 minute time cap.
Toe to bar should be completed in no more than 3-4 sets. You may substitute knee raises, leg raises or V-ups/sit ups if you’re unable to hang from the pull up bar.
Calories should be completed in about 2:15 or less. You may lower the number of calories to 28-32 if this pace sounds overly aggressive for today.
Your dumbbell thrusters should be completed in 1-2 sets. Choose a light-moderate weight.
Sep 22, 2023
Conditioning
With a partner, for time
100 body weight step overs
100 hang power cleans w/ single DB
100 burpees over the DB
100 single arm DB thrusters
*Every 3:00 run 200 m
Notes
The team workout for today will be done in teams of 2. You will work opwaat (one person working at a time) style to complete the chipper. Every 3 minutes, you and your teammate will complete a 200 m run, including the first 3:00.
Your runs should take no longer than about 1:15. If this pace sounds aggressive for 200 m, consider running 150 m instead.
Your step overs will be done with no weight. Use a box height where you will not hesitate on. It is recommended you switch with your partner every 10 reps or so.
The hang power cleans will be done with one dumbbell. Alternate hands each rep. The weight should be light.
Burpees should be completed at a pace of at least 12/minute. Keep your sets small before switching with your teammate.
Thrusters will be done with one dumbbell as well. This will be the same weight you use for the hang power cleans. Switch every 10 reps or so with your partner and make sure you alternate arms each set, but you do not have to switch arms each rep.
Sep 21, 2023
Strength
Part 1: 3 sets Wall Facing Handstand Scissor Kicks x 6-10/side
*2-3 Light Kick Ups to Wall in between sets
Part 2: 2-3 sets
3-5 False Grip Pull Ups or Ring Rows at 21×1 tempo
5-7 Ring Dips at 21×2 tempo
Notes
There are 3 levels to the Wall Facing Scissor Kicks. The easiest variation has at least one foot on the wall at all times. Bring both feet to the wall before switching legs . The second variation has the feet off the wall at the same time for a brief moment as you switch legs. The hardest variation requires you to pause with both feet off of the wall stacked over your center of gravity while switching legs.
If you feel yourself losing balance and getting ready to fall forward, be sure to rotate to the side so you can have safe dismount. Do not let yourself fall forward onto your back at any point
If you are unable to perform a full wall facing handstand then you may scale this to a [handstand from a pike position on a box with one leg stacked over your hands. DO this for a :10-:20 per side for 1 or 2 rounds each set.
For the kick ups into the back-to-wall handstand, try to have either no contact with the wall or just a light touch of your foot against the wall. Wait until your lead leg is either vertically balanced or has lightly touched the wall before bringing your plant leg up to meet it.
Be sure to bring your arms to full extension without losing the false grip at the bottom of your [pull ups/ring rows.
You may keep one foot on the ground or a box for the [ring dips if necessary. Spot yourself as much as is necessary to achieve a control through the full range of motion.
Conditioning
4 rounds for time
200 m run
5 wall walks
15 toe to bar
16 minute cap
Notes
Today’s metcon is four rounds for time of running, wall walks, and toes to bar. Your score is the time it takes to complete the four rounds or work completed at the 16 minute time cap.
Your runs should take no longer than about 1:15. You can run 150 m instead if this pace sounds overly aggressive.
Wall walks should take no longer than about 1:00. You may decrease the number of wall walks or modify the range of motion.
Toe to bar should be completed in no more than 3-4 sets. You may substitute leg raises, knee raises, or V-ups/sit ups if you are unable to hang from the pull up bar.
Sep 20, 2023
Strength
Front Squat
Build to 2-3 working sets of 3-5 reps with :03 pause in the bottom of the first 2 reps
Perform 3-5 wall bridges/side between sets
Notes
For the wall bridges, start standing with hands on the wall, exactly in line with your feet with knees slightly bent. Turn your palm outward and lift the fingers off the wall so you are leaning on the heel of the palm. Initiate with the leg followed by the same side hand (if you go left take a step with the right leg followed by the right hand), when the hand arrive to the wall make sure the fingers pointing inward towards each other. Then exit the position first with the hand followed by the leg.
This should be relatively easy, if you feel too much effort try to soften the body, let it twist keep the knees bent and notice if you hold an unnecessary tension.
When you got it gradually lower your hands on the wall until hip height (no point going lower than that on the wall).
Conditioning
3 rounds
21 calories
15 burpees over the bar
9 squat cleans
*13 minute cap*
Notes
The workout today is 3 rounds of calories, burpees over the bar, and squat cleans. Your score will be the time it takes to complete all 3 rounds or reps completed at the 13 minute time cap.
Your calories should take no longer than about 1:30. If this sounds like an aggressive pace, consider lowering the number of calories to 15-18.
Burpees over the bar should take no longer than 1:30 or so. You may lower the number of burpees to 12 to accommodate this pace or complete regular burpees.
Your squat clean weight should be light-moderate so that the reps are completed as quick singles or small touch and go sets.
Sep 19, 2023
Conditioning
With a partner, alternating full rounds, 6 rounds each:
12 DB bench
48 double unders
60 ft front rack walking lunge
*30 min cap*
Notes
The workout today will feature teams of 2 of doing dumbbell bench, double unders, and front rack walking lunge. You will alternate full rounds with your partner until you have both completed 6 rounds each.
You will use the same weight dumbbells for the bench and lunges. Choose your weight based on which movement will limit you the most. The goal is to choose a moderate weight that allows you to complete the bench and lunges unbroken.
Double unders should take no longer than about :40. You may decrease the number of double unders or substitute single unders.
