Dec 18, 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
Every 4:00 x 4
3 wall walks
12-15 calories
4 single arm DB shoulder to overhead (per arm)
20 sit ups
*3:30 cap each round*
Notes
The metcon today is four intervals of wall walks, calories, single arm dumbbell shoulder to overhead, and sit ups. You will start a new round every 4:00, with a cap of 3:30 to give you at least 30 seconds of rest. Your score will be your slowest round.
Wall walks should take no more than about :45. You may lower the reps of wall walks to 2 or modify the height of the wall walk
Calories should be completed in less than a minute. If this sounds like an overly aggressive pace, consider lowering the calories to 10-12.
Your dumbbell shoulder to overhead should be unbroken. Choose a moderately heavy weight here.
Sit ups should be done at a smooth pace, with maybe one break per set.
Dec 17, 2023
Strength
Build to a heavy set of 3 frontsquats at a 20X1 without missing.
Then do 2 challenging sets of 6-8 cyclist squats @ 20X1
*spend :20-:30 in a reverse nordic stretch immediately after each working set
Notes
Cyclist squats can be loaded with kettlebell in the goblet position, or as a barbell back squat.
If you have never done this before, start with a kettlebell the first week. Only progress to a barbell if you are able to reach the top end of the rep range with a heavy kettlebell.
Use the same weight for both sets of cyclist squats and only increase weight if you were able to hit 2X12 the previous week. **Your cyclist squat weight will be unrelated to your front squat weight.**
On 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
3 rounds for time
500 m row/1000 m bike
18 dumbbell thrusters
15 pull ups
*12 minute time cap*
Notes
Today’s workout is three rounds for time of rowing, dumbbell thrusters, and pull ups. Your score is the time it takes to complete all three rounds or work completed at the 12 minute cap.
If you think your row split will be slower than 2:10, consider rowing closer to 350 m or biking 700 m.
Your dumbbell weight should be light-moderate. Try to keep the thrusters in no more than 2 sets.
Pull ups should be completed in 3-4 sets. You may substitute banded pull ups or jumping pull ups.
Dec 15, 2023
Conditioning
Teams of 2, OPWAAT
4 rounds for time
500 m row/1000 m bike
10 power snatches
25 burpee over the bar
20 pull ups
Notes
The team workout today will be done in teams of 2. All movements will be done opwaat style (one person working at a time). Your score will be the time it takes to complete all four rounds or rounds and reps completed at the 30 minute cap.
If you and your partner don’t think you can maintain a faster pace than about 2:10/500, consider lowering the distance to 350 m on the rower or 750 m on the bike.
Your power snatches can be heavy. You should aim to complete these in quick singles.
Burpees over the bar should be completed at a pace of about 10/minute. If this is not attainable you might consider decreasing to 20 reps per round.
Pull ups should be completed in no more than 3-4 sets per round. You may substitute ring rows, banded pull ups, or jumping pull ups.
Dec 14, 2023
Strength
Handstand push ups
Do 3 sets of 4-10 handstand push ups at a 20×1 tempo from a box or a pike position. If you reach the top of the rep range you may progress to a harder variation next week.
Do 4 sets of 4-6 rope pull ups
Switch hand orientation each set.
Notes
Pick one handstand pushup variation for the day and stick with it for all 3 sets. If you reach the top of the rep range you may move to a harder variation next week. Do not start wall facing in week 1. Only progress to wall facing once you have successfully hit 3×10 from a box with 1 leg vertical.
The HSPU progression will be as follows:
Knees on mat or low bench —> knees on box —> pike —> pike on box —> pike on box with 1 leg vertical —> wall facing
If you are unable to get at least 4 reps on any of these variations then you may perform regular pushups or pushups to a box or bench.
If you cannot do 4-6 rope pull ups, you may do 2-3 rope lowers instead.
Conditioning
AMRAP 10
3 wall walks
6 renegade rows
12 V-ups
Notes
Today’s workout is an AMRAP of wall walks, renegade rows, and V-ups. Your score will be the rounds and reps completed in the 10 minutes.
Wall walks should be done in :40 or less. You may decrease the number of wall walks to 2 or modify the height of the wall walk.
The renegade rows will be completed with two dumbbells. One rep is a row with your left arm + a row with your right arm. Choose a light pair of dumbbells that allows you to complete these unbroken during the workout.
You may break up your V-ups into 1-3 sets across the workout. You can substitute single leg V-ups, tuck ups, or sit ups.
Dec 14, 2023
Strength
Snatch Grip Push Jerk + OHS + Snatch Balance
Build to a heavy 1+1+1 for the day without missing. If there is time remaining you may use your top weight to hit a couple extra snatch balance singles.
*Pause for :02 in jerk receiving position, bottom of OHS, and bottom of snatch balance.
Notes
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
EMOM 15
1 – 12-15 calories
2 – 40 double unders
3 – 10 sandbag lunges
Notes
The metcon today is an EMOM with calories, double unders, and sandbag lunges. You will complete a total number of 5 rounds of these movements.
Calories should take no longer than about :45. If this sounds unsustainable across the workout, consider lowering the calories to 10-12.
Double unders should take no longer than :40. You may lower the number of double unders or go to single unders.
Sandbag lunges should be done at a challenging weight, but try to stay unbroken across the EMOM.
