Dec 31, 2023
Conditioning
Teams of 2, for time
1000 m row
24 rounds total, alternating full rounds
6 thrusters
6 burpees over the bar
1000 m row
Notes
Happy New Year! The team workout today will be done in teams of 2. You will start with 1000 m row, followed by 24 rounds total of 6 thrusters and 6 burpees over the bar. You will alternate full rounds with your partner, so each of you will complete 12 rounds. You will finish the workout with another 1000 m row. Your score will be the time it takes to complete the workout, or work completed at the 30 minute time cap.
Aim to switch on the rower every 250-300 m or so with your partner so you can maintain a relatively high intensity. If you think your split will be slower than 2:10/500 m, think about rowing 800 m versus 1000 m and switch every 200 m with your partner.
Your thruster weight should be light-moderate. The thrusters should be unbroken.
Your burpees over the bar should take no longer than about :25. If that sounds unsustainable, consider lowering the burpees to 4-5. These may be done laterally over the bar.
Dec 29, 2023
Conditioning
Teams of 3,
400 calories*
100 burpee box jump overs
200 ft body weight synchro lunges
160 wall balls
200 ft body weight synchro lunges
100 burpee box jump overs
*30 Minute cap*
Notes
The team workout will be done in teams of 3. One person will be on the machine at all times, while the other two will be working through the pyramid chipper of burpee box jump overs, lunges, and wall balls. If you finish the calories before the chipper, all three of you may complete the chipper, opwaat style. If you finish the chipper before the calories, all three teammates may go to the machine to finish the calories, opwaat style. Your score is the time it takes to complete both calories and chipper.
You should be moving at a pace of about 12-15 calories/minute on the machine. If this pace sounds unsustainable for you and your teammates, consider lowering the total number of calories to 350. You may switch whenever you want on the machine.
Burpee box jump overs should be done to a height that you will not hesitate on. These reps should be done at a pace of about 10/minute. If this pace sounds unreasonable, consider lowering the total number of reps to 85. Keep your sets small before switching with your partner.
The lunges will be done in synchro with your teammate, in 25 ft segments.
Choose a weight for the wall balls that allows you to complete sets of 10-15 before switching with your partner.
Dec 28, 2023
Strength
Snatch Balance + OHS
Build to a heavy 1+1 for the day without missing. If there is time remaining you may hit some extra snatch balance singles at your top weight or slightly less weight.
*Pause for :02 in bottom of snatch balance
Notes
Try to build heavier this week since we have decreased the amount of reps.
Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Conditioning
2 sets
40 double unders
12 hang power snatch
1:00 rest
40 double unders
10 hang c&j
1:00 rest
40 double unders
8 hang power cleans
2:00 rest
Notes
Today’s workout will be two sets of double unders and a series of barbell movements. You will go through double unders/hang power snatch, double unders/hang power clean and jerk, double unders/hang power cleans followed by 2:00 of rest and then repeat that sequence. Your score will be the weight you use for each movement.
Double unders should be completed in less than :30. You may decrease the number of double unders or go to single unders.
You will increase your barbell weight across the three movements. The hang power snatch will be the least amount of weight, followed by the hang clean and jerk, and the hang power cleans should be the heaviest. Choose weights that will allow you to stay unbroken throughout, and feel light-moderate to complete. Your weight jumps shouldn’t be more than 20 lb between movements.
Dec 27, 2023
Strength
Bench Press:
Build to 3 sets of 6-8 at 20X1
*Perform the kickstand RDL stretch x 10 + :10 per side between sets
Notes
Build up to a working weight on the bench press, then do each working set at the same weight and aim for the top of the rep range. If you get 3×10 this week, you may go heavier next week.
The kickstand RDL stretch is unweighted.
Conditioning
EMOM 16
1 – 12-15 calories
2 – 4 wall walks
3 – 12 DB bench
4 – :40 sandbag hold
Notes
The workout today is an EMOM with calories, wall walks, dumbbell bench, and sandbag hold. You will complete four rounds of these movements. Your score is for completion today.
Calories should take no longer than :45 or so. You may adjust the calories to 10-12 if this pace sounds unsustainable across the four rounds.
Wall walks should take no longer than :45 either. You may decrease the number of wall walks to 3 or modify the height of the wall walks.
Your dumbbell weight should be moderate. These reps should be completed unbroken, and you should be in control of your reps at all times.
Your sandbag should be moderately heavy. The holds should be completed unbroken.
Dec 27, 2023
Strength
Build to a heavy set of 3 front squats at a 20×1 without missing.
Then do 2 challenging sets of 6-8 cyclist squats @ 20×1
*spend :20-:30 in a reverse nordic stretch immediately after each working set
Notes
Try to build heavier than last week on your front squats since we have decreased from 5 reps to 3 this week.
Cyclist squats can be loaded with kettlebell in the goblet position, or as a barbell back squat.
Try to go heavier on the cyclist squats since we have lowered the rep range. Still do both sets at the same weight and aim for the top of the rep range though.. **Your cyclist squat weight will be unrelated to your front squat weight.**
After every working set of squats go immediately from your last squat rep to the [reverse Nordic stretch . Focus on keeping your glutes contracted throughout to keep a good stretch on the quads and hip flexors. If you are very tight in this area consider leaning back to a box or bench rather than reaching your hands all the way to the ground.
After :20-:30 in the stretch you can rest as you normally would. Don’t hold the stretch for longer than :30.
Conditioning
For total time:
2 rounds
18 pull ups
18 front squats
Into
40 V-ups
35 burpees over the bar
*13 minute time cap*
Notes
Today’s metcon is two rounds of pull ups and front squats directly into a big set of V-ups and burpees over the bar. After you complete the two rounds of pull ups and front squats, you will immediately proceed to the V-ups and burpees over the bar. Your score is the time it takes to complete the entire workout, or work completed at the 13 minute time cap.
Your pull ups should be completed in no more than 4-5 sets. You may substitute banded pull ups or jumping pull ups.
Your front squat weight should be light-moderate. Aim to complete these reps unbroken.
Try to complete the V-ups in no more than 4-6 sets. You may substitute single leg V-ups or tuck ups to maintain good body positioning.
Burpees over the bar should be done at a pace of at least 10/minute. if this pace sounds aggressive, consider lowering the burpees to 30.
