Oct 25, 2023
Strength
3, 2, 1, 0 Pause Back Squat
Build to a heavy set for the day on the 3, 2, 1, 0 Pause Squat.
Then use the same weight for 2 sets of 4-6 reps with no pausing on any reps.
*Perform 4-6 kettlebell thoracic rotations per side between sets*
Notes
The 3 pause squat will have a :04 pause just above parallel on the descent, another in the very bottom, and another just above parallel on the ascent.
The 2 pause squat will have a :04 pause just above parallel on the descent and the ascent, with no pause in the bottom.
The 1 pause squat will have a :04 pause just above parallel on the descent.
The final rep be performed with no pause.
Move with an explosive intent as you stand up out of the pauses and out of the bottom of the squat.
For the kettlebell thoracic rotations, ensure you keep your knee in contact with the ground to avoid rotating out of the hips or lumbar spine instead of the thoracic spine.
Conditioning
Every 3:00 x 4 rounds
7 front squats
15-18 calories
Notes
Today’s workout is four intervals of front squats and calories. You will start a new round every 3:00. Your score will be your slowest round.
Your front squats can be moderately heavy. You should complete them unbroken.
The calories should be completed in :45 or less. These should be pretty close to a sprint. The goal is to get close to a 1:1 work to rest ratio.
Oct 24, 2023
Conditioning
With a partner, alternating full rounds for 10 rounds each
8 ground to overhead
10 burpees over the bar
+accumulate calories on “rest”
Notes
The workout today will be done in teams of 2. You will have two scores: the time it takes to complete 10 rounds each of the ground to overhead and burpees and calories. One person will be working through a round of the GTOH and burpees while the other person will be accumulating calories.
The barbell weight should be light. The ground to overhead should be completed in one to two sets. Ground to overhead means you may do snatches or clean and jerks. Choose whichever movement is going to allow you to move at a sustainable pace.
Burpees over the bar should take no longer than about a minute. You may decrease the number of burpees to 7-8 or perform regular burpees versus burpees over the bar.
This workout is all about pacing. Strategize a sustainable pace on the rounds and try to keep your calorie pace at RPE 7.
Oct 23, 2023
Strength
Strict press + push press
3 working sets 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.
Perform all 3 sets at the same weight.
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
AMRAP 4
15 push ups
15 V-ups
Rest 1:30
AMRAP 4
12 KB swings
12 KB box step overs
Rest 1:30
AMRAP 4
Calories
Notes
Today’s workout is a series of four minute AMRAPs. You will have 3 separate scores to report.
For the first AMRAP, keep your push ups in 2-3 sets across the 4 minutes. Elevate your hands as necessary to maintain positional integrity. Your V-ups should also be completed in 2-3 sets. You may substitute single leg V-ups or sit ups.
The second AMRAP is kettlebell swings and step overs. Choose a moderate kettlebell weight that allows you to keep your swings unbroken and step overs in 1-2 sets. Choose a box height that will allow you to stay smooth.
Your final AMRAP is calories. You may choose whatever machine you’d like.
Oct 22, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Focus on quality positions. Try receive your power clean with your feet in a squat width. Then pause for :02 before sinking into the front squat. If your feet are not in the proper position or you are off balance and unable to pause, simply stand up, make the necessary correction, and perform the front squat.
You may build up across these rounds or you may perform multiple sets at the same weight. Try to avoid missing reps.
Conditioning
For time
100 double unders
30 DB hang squat cleans
100 double unders
30 DB front rack reverse lunges
100 double unders
11 min time cap
Notes
The metcon today is for time of double unders, dumbbell hang squat cleans, and front rack reverse lunges. Your score is the time it takes to complete the workout or reps completed at the 11 minute time cap.
Double unders should take no longer than about 1:30. You may decrease the number of double unders or substitute single unders.
It is suggested to make a plan on how to break them up to avoid redlining, such as 40-30-30, or other sets that will be sustainable.
Dumbbells should be light-moderate. Aim to complete the hang squat cleans in 2-3 sets. Try to push your lunges to 1-3 sets.
Oct 20, 2023
Conditioning
For time, with a partner
5000 m row or 10,000 m bike erg
*every 3:00, 10 synchro dumbbell squats and 10 synchro high five burpees
30 minute cap
Notes
Today’s workout will be done in teams of 2. You will complete a total of 5000 m on the rower or 10,000 m on the bike erg. Switch on the machine about every 200-300 m on the rower (or 400-600 on the bike erg). Every 3:00, you and your partner will complete 10 synchro DB front squats and 10 high five burpees.
If you think you and your partner’s pace on the machine will be slower than 2:10/500 m or 1000 m, consider lowering the distance to 4000 m on the rower or 8000 m on the bike erg.
Your dumbbell weight should be light-moderate, and they should be unbroken.
Burpees should be done in less than a minute. Lower the number of burpees to 7-8 reps if that pace sounds unsustainable.
