Sep 6, 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
20-15-10
Calories
Front squats
Burpees over the bar
*10 Minute. Cap*
Notes
Today’s metcon is a descending ladder of calories, front squats, and burpees over the bar. You will complete 20 calories followed by 20 front squats and finally 20 burpees over the bar. You will move on to 15 calories, 15 front squats, and 15 burpees and finish the workout with 10 calories, 10 front squats, and 10 burpees over the bar.
Calories should be done at a pace of about 15/minute. If this pace sounds aggressive, consider lowering the calories to 15-12-10.
Your front squat weight should be light. The goal would be to keep the squats in 1-2 sets across the workout.
Burpees over the bar should be completed at a pace of at least 10/minute. If this sounds like an unsustainable pace, you may lower the burpees to 15-12-10.
Sep 6, 2023
Strength
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.
Half eagle hang
You may take your hands wider on the half eagle hang if necessary for shoulder comfort
Conditioning
For time
100 Alternating Arm DB hang clean & jerks
*EMOM 8-10 calories
15 minute cap
Notes
Today’s workout is 100 dumbbell hang clean and jerks for time. You will complete 8-10 calories at the top of each minute, not including the first minute. Your score will be the time it takes to complete all 100 reps or reps completed at the 15 minute time cap.
Your dumbbell weight should be light moderate so that you can hang on to at least 12-15 reps unbroken. You will alternate hands each rep.
Your calories should take no longer than :25-:30. You may lower the number of calories to 6-8 to give yourself about :30 to accumulate hang clean and jerks.
Sep 4, 2023
Strength
EMOM 8
Snatch Pull + Snatch (pos. 1)
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 13
12 V ups
75 double unders
250-300 m row
Notes
The workout today is an AMRAP of V-ups, double unders, and rowing. Your score will be the rounds and reps completed in 13 minutes.
Your V-ups should be completed in no more than 3 sets across the workout. 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 go to single unders.
If you think your row pace will be slower than 2:10/500 m consider rowing closer to 250 m versus 300 m.
Sep 3, 2023
Conditioning
“Mother”
In teams of 4, with a 35:00 running clock:
- Run 1 mile with a seabag (60/40)
In time remaining, complete as many rounds as possible of:
- 8 Rope Climbs (OPWAAT)
- 16 Synchro Burpees /w High-Five (4 people working)
- 32 Kettlebell Swing Relay
- 64 Synchro Kettlebell or Dumbbell Thrusters (50/35) (2 people working)
- 128 Calorie Row (OPWAAT)
- 64 Synchro Kettlebell or Dumbbell Thrusters (50/35) (2 people working)
- 32 Kettlebell Swing Relay
- 16 Synchro Burpees /w High-Five (4 people working)
- 8 Wall Walk Relay
Notes
Today’s Labor Day workout is in honor of Mary Harris “Mother” Jones (1837 – 30 November 1930). She was an Irish-born American schoolteacher and dressmaker who became a prominent labor and community organizer. She helped coordinate major strikes and co-founded the Industrial Workers of the World.
Your team will begin the workout with a 1 mile run with the seabag. You may switch who is carrying the seabag at any time.
With the remaining time on the 35:00 clock, your team will proceed through the chipper, beginning with rope climbs and ending in a wall walk relay. The rope climbs and row will be completed one person working at a time style. The burpees and KB/DB thrusters will be completed in synchro, with 2 people working at a time while the other pair rests. You may switch pairs at any time. The kettlebell swings and wall walks must be completed relay style, with one person working through all the reps before the next teammate begins their set. All four team members must complete the designated reps before the team moves on to the next movement.
You may substitute rope lowers or hanging knee reps in place of rope climbs. You may also adjust the height at which you climb to.
Your kettlebell and dumbbell weights should be light moderate. Aim to complete the kettlebell swings in 1-2 sets and switch every 5-10 reps on the KB/DB thrusters.
Your row should be completed at a pace of at least 15 calories/minute. If this pace sounds aggressive for your team, consider lowering the number of calories to 95-100.
Wall walks should be completed in less than 1:45 or so per teammate. If this sounds too aggressive, consider lowering the reps of the wall walk or modify the height of the wall walk.
Sep 1, 2023
Conditioning
Teams of 2, one person working at a time (opwaat)
500-750-1000-1250 m row
25-20-15-10 burpee deadlift dumbbell box step overs
Notes
Today’s team workout will be done in teams of 2, opwaat (one person working at a time). You will begin with a 500 m row followed by 25 dumbelld burpee deadlift box step overs, then back to the rower for a 750 m row and 20 dumbbell burpee deadlift box step overs. You will continue in this fashion until you have completed 1250 m on the rower and 10 dumbbell burpee deadlift box step overs.
You will switch every 250 m on the rower. If you are using a bike erg, double the distance and switch every 500 m instead.
You will use two dumbbells for the burpee deadlift box step overs. Base your weight choice off of the step over portion of the movement. It should be a light-moderate weight that you would use for step overs. Switch every 1-3 reps with your partner. One rep is a burpee + deadlift + box step over.
