Oct 31, 2023
Conditioning
6 sets
400 m run
2:00 active recovery in between
Goal is to stay consistent
Notes
This is the first week of our running progression for the Solidarity classic, “Skywalker”. You will complete a total of six 400 m runs. Your score on Sugarwod will be your slowest run.
If you think your sustainable pace will be slower than 3:00/400 m, lower the distance to 300 m.
The goal is to keep all of your runs at a consistent pace. Aim for an RPE 7-8 across your sets. This pace will be used as a reference point for future workouts.
Active recovery refers to moving on a bike or row at an easy, conversational pace or walking in between sets. Do not sit down or stop moving.
Oct 31, 2023
Strength
Strict press + push press
Build to a heavy set of 1+4-6
Perform 6-8/side seated straddle side bends between sets
Notes
Focus on loading the hips and getting a vertical drive in the push press. You do not have to cycle these reps–meaning you can reset on the shoulder after each rep.
If you finish while there is still remaining, you use your top weight for the day to perform 1-2 sets of 4-6 push presses.
You may elevate the hips if necessary on the straddle side bends. You can also just focus on getting into a good straddle position if the side bends are a little too advanced.
Conditioning
3 rounds for time
500 m row
30 kettlebell swings
15 burpee box jump overs
*15 minute cap*
Notes
Today’s metcon is 3 rounds for time of rowing, kettlebell swings, and burpee box jump overs. Your score is the time it takes to complete these 3 rounds or work completed at the 15 minute time cap.
Your row should take no longer than about 2:10. If this pace sounds overly aggressive, consider lowering the distance to 400 m.
The kettlebell swings should be completed in 1-2 sets across the workout. Choose a light-moderate weight.
Burpee box jump overs should take no longer than about 1:30. If this pace does not sound sustainable, lower the number of reps to 12 or perform regular burpees.
Oct 30, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6 sets
1 Clean
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Try not to miss any reps. If you finish the EMOM and would like to add some weight for another attempt, go for it.
Conditioning
AMRAP 6
thrusters
*EMOM 7-9 V-ups
**You may stop if you reach 100 reps
Notes
Today’s workout is an AMRAP of thrusters. Your score will be the number of thrusters you complete. You will perform 7-9 V-ups at the start of each minute, not including the first. Your score is the number of reps you complete in the 6 minutes, or the time it takes you to complete 100 reps.
Choose a light weight that allows you to complete the thrusters in sets of about 10 reps.
Your V-ups should be done in no more than 2 sets to allow you at least :35 to accumulate thrusters.
Oct 28, 2023
Conditioning
Teams of 2, opwaat (one person working at a time)
60 burpee box jump overs
300 m run
60 DB front squats
300 m run
60 DB box step overs
300 m run
60 DB front squats
300 m run
60 burpee box jump overs
30 min cap
Notes
The team workout today will be done in teams of 2. All work will be opwaat (one person working at a time) except the runs, which will be performed together.
Burpee box jump overs should be done to a height you will not hesitate on. It is suggested you switch with your partner every 3-5 reps or so. Remember, you may step on the box if you’re concerned about tripping.
Runs should take no longer than 2:00 across the workout. If you think this pace is too aggressive, then consider lowering the distance to 200 m instead.
You will use two dumbbells for the squats and step overs. You should be able to complete the squats in sets of about 10 reps or so. Keep the step overs in small sets before switching with your partner. Choose your weight based on whichever movement will limit you the most.
Oct 26, 2023
Strength
Strict Muscle Up Progression
Part 1 – Perform 1 of the following 3 Muscle Up Variations:
A. If you have strict muscle ups, perform 5-10 strict muscle ups, resting as needed between reps and adding weight if necessary.
B. If you do not have strict muscle ups but can control the negative, perform 5-7 strict muscle up negatives, resting as needed between reps
C. If you cannot control the negative, perform 5-7 chest to bar or chest to ring pull up negatives as slow as possible, resting as needed between reps
Part 2 – Strict Muscle Up Assistance Work
2-3 Sets
5-7 Ring Pull Ups @ 30×1
5-7 Ring Dips @ 31×1
Notes
Ring Pull ups can be scaled to bar pull ups, banded pull ups, or ring rows. You may also add weight if you are still able to hold the tempo.
Ring dips can be scaled to matador dips, box dips, or ring push ups. You may also use a band for assistance or spot yourself with your foot on a box.
Aim for the top end of the rep range on each set. If you reach the top of the range on all working sets, use a slightly harder variation (or add more weight) the following week.
Conditioning
AMRAP 9
9 toe to bar
6 pull ups
3 chest to bar
30 double unders
Notes
The metcon today is a gymnastics AMRAP with a few double unders. Your score will be the rounds and reps completed in the 9 minutes.
Toe to bar should be done in 1-2 sets across the workout. You may substitute hanging knee raises or sit ups if you cannot hang from the pull up bar.
Pull ups should also be done in 1-2 sets as well. You may modify to banded pull ups or jumping pull ups.
Try to keep the chest to bar unbroken. You may change these to banded chest to bar or jumping chest to bar.
Double unders should take no longer than :20 or so. You may modify the number of double unders or go to single unders.
