Dec 12, 2023
Conditioning
AMRAP 4
8 Wall Balls
8 Burpees over the Bar
8 Toes to Bar
Rest 2 mins
AMRAP 8
10 Wall Balls
10 Burpees over the Bar
10 Toes to Bar
Rest 2 min
AMRAP 12
12 Wall Balls
12 Burpees over the Bar
12 Toes to Bar
Notes
Today’s workout is a series of AMRAPs of wall balls, toe to bar, and burpees over the bar. You will rest 2 minutes between AMRAPs. You will score each AMRAP separately.
Choose a wall ball weight that allows you to stay unbroken across AMRAPs. You will use the same weight across the AMRAPs.
Toe to bar should be completed in 2-3 sets across all AMRAPs. You can substitute knee raises, leg raises, or sit ups if you cannot hang from the pull up bar.
Burpees over the bar should be done at a pace of about 10/minute across the AMRAPs. If this pace sounds aggressive to you, consider lowering the set of burpees by 2 reps on each AMRAP (6, 8, 10) or perform regular burpees.
Dec 11, 2023
Strength
Bench Press:
Build to 3 sets of 8-10 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
4 rounds for time
12 box jumps
18 Russian kettlebell swings
15 push ups
50 ft forward crawl
*14 min cap*
Notes
The metcon today is four rounds of box jumps, kettlebell swings, push ups, and forward crawl. Your score is the time it takes to complete all four rounds or reps completed at the 14 minute cap.
Your box jumps should be done to a height where you will not hesitate on and can move through at a smooth pace.
The kettlebell swings can be heavy. Aim to finish these in 1-2 sets.
Your push ups should be completed in 1-3 sets. Elevate your hands as necessary to maintain a technically sound position.
Your forward crawls should be completed in unbroken sets of 25 feet.
Dec 10, 2023
Strength
Build to a heavy set of 5 reps at a 20X1 without missing.
Then do 2 challenging sets of 8-12 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 2×12 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
For time
15 power cleans
25 front squats
1000 m row
*12 min cap*
Notes
The workout today is a sprint chipper of power cleans, front squats, and rowing. Your score will be the time it takes to complete the workout, or work completed at the 12 minute time cap.
Your power clean weight can be moderate. You can complete these reps in small touch and go sets, or quick singles.
Aim to complete the front squats in no more than 3 sets.
If think your pace on the rower will be slower than 2:10/500 m, consider decreasing the distance to 750-800 m.
Dec 8, 2023
Conditioning
Teams of 2,
1500 m row/3000 m bike*
10 rounds, AFR
5 toe to bar
7 burpees
12 wall balls
1500 m row/3000 m bike*
*Must switch every 300 m on the rower or 600 m on the bike
**30 min cap**
Notes
The team workout today will be done in teams of two. You will begin with a 1500 m row/3000 m bike and then proceed into 10 total rounds of toe to bar, burpees, and wall balls, and finish with another 1500 m row/3000 m bike. You will alternate full rounds of toe to bar, burpees, and wall balls with your partner. Your score is the time it takes to complete the workout, or work completed at the 30 minute time cap.
You will alternate every 300 m on the rower with your partner or 600 m on the bike erg. If you think you and your partner won’t be able to maintain a pace of about 2:10/500 m or 1000 m on the machine, consider lowering the distance to 1200 m on the rower or 2400 m on the bike erg.
Toe to bar should be completed unbroken. You may substitute hanging knee raises or leg raises or V- ups or sit ups.
Burpees should take no longer than about :40. You may lower the number of burpees to 5-6 if this pace doesn’t sound sustainable.
Wall balls should be unbroken. Today is a good day to try a heavier wall ball.
Dec 7, 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
Every 2:00 x 5 sets
10 push ups
50 double unders
50 ft forward crawl
*1:20 cap each round*
Notes
The workout today is five rounds of push ups, double unders, and forward crawl. You will begin a new round every 2:00, and there is a 1:20 cap on each round. Your score will be your slowest round.
Push ups should be completed in 1-2 sets. Elevate your hands as necessary to keep a technically sound position.
Double unders should take no more than :45. You may decrease the number of double unders or complete single unders.
Your forward crawl should be completed in unbroken 25 foot segments.
