Sep 12, 2023
Conditioning
For time
1:00 of work/1:00 of rest
8-10 cals + max front rack reverse lunges (stop at 50 reps)
Right into
1:00 of work/1:00 rest
8-10 cals + max power snatches (stop at 50 reps)
*30 min cap*
Notes
The workout today is a series of 1:00 intervals of calories, front rack reverse lunges, and snatches. You will start your working minute with 8-10 calories and then accumulate as many front rack reverse lunges as you can with the time remaining. This minute of work will be followed by 1:00 of rest. You will continue this until you have completed 50 thrusters. You will then try to complete 50 power snatches in the same fashion. This workout is capped at 30 minutes, which means you have 15 working intervals to complete the thrusters and snatches.
Your calories should be completed in about :30. Consider lowering the calories to 6-8 if this sounds like an aggressive pace.
You will use the same weight for the barbell movements. Choose a light weight that will allow you to complete at least 10 or so lunges unbroken and at least 5-7 power snatches unbroken.
Sep 11, 2023
Strength
Barbell hip extension
Build to 3 sets of 8-10 w/ a :01 pause at the top of each rep
*Perform :20-:30/side half eagle hang in between sets
Notes
Perform all 3 working sets at the same weight and aim for the top end of the rep range. If you get 3×10 this week, increase the weight next week.
You may take your hands wider on the half eagle hang if necessary for shoulder comfort.
Conditioning
For time
1000 m row/2000 m bike
45 sit ups
30 push ups
15 power cleans
11 minute cap
Notes
Today’s workout is a chipper of rowing or biking, sit ups, push ups, and power cleans. You will complete all reps of each movement before moving on to the next movement. Your score will be the time it takes to complete the chipper, or reps completed at the time cap.
Your row or bike should take no longer than 4:30 or so. If this sounds like an aggressive pace (2:15/500 or 1000 m), consider lowering the distance to 750/1500 m.
Your sit ups should be done at a smooth pace with no more than 2-3 short breaks.
Try to keep your push ups in 3-4 sets. Elevate your hands as necessary to maintain a solid body line.
Your power cleans should be moderately heavy so that you complete a rep every :06 or so.
Sep 10, 2023
Strength
EMOM 8
Snatch Pull + Snatch (pos. 2)
Notes
You will have time to build to a working weight before the EMOM begins. Once the EMOM starts 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
AMRAP 15
200 m run
12 ttb
6 devil press (2 DBs)
Notes
The metcon today is an AMRAP of running, toe to bar, and devil press. Your score will be the rounds and reps completed in the 15 minutes.
Your runs should take no longer than 1:15 or so. If this sounds like an aggressive pace, consider lowering the distance to 150 m.
Your toe to bar should be done in 2-3 sets. Your may substitute knee raises or V ups or sit ups.
The devil press will be completed with two dumbbells. Choose a light weight that will allow you to move through the 6 reps smoothly without breaking.
Sep 8, 2023
Conditioning
Teams of 3
6000 m row/12000 m bike erg*
100 DB snatch
180 ab mat sit ups
120 pull ups
60 DB squat cleans
*one person on the machine at all times
Notes
Today’s team workout will be done in groups of 3. One person will be on the machine at all times while the other two are working through the chipper, opwaat (one person working at a time). You will switch every 250 m on the rower or 500 m on the bike erg. If your team finishes the chipper first, the three of you can work on the machine. If you finish the machine distance first, the three of you may complete the chipper, opwaat style.
Your pace on the rower or bike should be faster than 2:05 per 500 m (or 1000 m on the bike erg). If you think this pace sounds unsustainable for 250 or 500 m, consider lowering the overall distance to 5000 m/10,000 m as a team.
Your dumbbell weight should be moderately heavy. Aim to switch reps every 5-8 reps with your partner.
It is suggested you switch every 10-15 reps with your partner on the ab mat sit ups.
You should keep your pull up sets small, and can switch every 5-7 reps or so. You can substitute banded pull ups or jumping pull ups.
You will use two dumbbells for your squat cleans. They will probably be lighter than your dumbbell snatch weight. The weight should feel light-moderate. It is suggested to switch every 3-5 reps with your partner.
Sep 7, 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
10-9-8-7-6-5-4-3-2-1 toe to bar
*20 m farmer’s carry in between sets*
9 minute cap
Notes
The workout today is a descending ladder of toe to bar, with farmer’s carry after each set. You will complete 10 toe to bar, then a 20 m farmer’s carry followed by 9 toe to bar and another farmer’s carry, and continue in this fashion until you have completed 1 toe to bar and one final 20 m farmer’s carry. Your score is the time it takes to complete the ladder or reps of toe to bar completed at the 9 minute cap.
Toe to bar should be completed in no more than 2 sets at any point in the workout. You may substitute hanging knee raises, V-ups, or sit ups. You may also decrease the number of reps to something you can keep within 2 sets such as 8-8-8-7-6…1.
Your farmer’s carry should be moderately weighted so that the farmer’s carry is unbroken, but challenging.
