Jan 24, 2024
Strength
Handstand push up
3-4 sets of 3-5 reps at 31×1
*Do 6-8 challenging ring rows between sets
Notes
These should be done at a harder variation than last month. You can also perform slow negatives at a harder variation if that is necessary. For negatives do 1-2 reps at a time as slow as possible
Conditioning
For time
10 wall walks
50 DB box step ups
200 ft forward crawl
50 DB box step ups
*13 minute time cap*
Notes
The workout today is a chipper of wall walks, DB box step ups, and crawling. Your score will be the time it takes to complete the metcon, or work completed at the 13 minute time cap.
Wall walks should be completed in about two minutes or less. You may decrease the number of wall walks to 7 or 8, or modify the height of the wall walk.
The dumbbell box step ups will be completed with one dumbbell. It should be a light-moderate weight that allows you to complete both sets of step ups in no more than 3-4 sets. You may hold the dumbbell however you’d like.
The forward crawl should be completed in unbroken segments of 25 ft. Your breaks should be minimal in between segments.
Jan 23, 2024
Conditioning
WAP, AFR, 5 rounds each
15 burpee box jump overs
10 sandbag cleans
*25 minute cap*
Notes
Today’s workout will be done with a partner. You will each complete five rounds of burpee box jump overs and sandbag cleans by alternating full rounds. Your score is the time it takes to complete a total of 10 rounds, or work completed at the 30 minute time cap.
Your burpee box jump overs should take no longer than about 1:15. If this pace does not sound sustainable, decrease the number of burpee box jump overs to 12 or consider doing regular burpees. Your box height should be one that you will not hesitate on, and you are also welcome to step on the box versus jump.
The sandbag weight should be moderate so that you can move through the cleans at a smooth pace. These cleans will be done to the top of the shoulder.
Jan 22, 2024
Strength
Bench Press
3-4 sets of 2-4 @ 21×1
Do 2-3 bodyweight Jefferson curls between sets
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 4 reps on each set. If you were able to get sets of 4 across all working sets last week then you may go heavier this week.
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
AMRAP 10
3-6-9-12… toe to bar
*30-40 double unders after each set
Notes
Today’s metcon is an ascending ladder of toes to bar and double unders. Your score is the amount of rounds + reps you reach in 10 minutes.
Pick a variation of toes to bar that allows you to get at least 6 reps at a time unbroken. You may substitute straight leg raises, knee raises, v-ups, or sit ups.
Don’t let your double unders take much more than about :30 per round. You may substitute single unders or decrease the amount of dubs if necessary.
Jan 21, 2024
Strength
Power Snatch + Snatch
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
3 rounds
18-21 calories
8 double DB box step overs
12 double DB hang snatches
12 minute time cap
Notes
Today’s workout is three rounds of calories, dumbbell box step overs, and hang double dumbbell snatches. Your score will be the total time it takes to complete all three rounds or work completed at the twelve minute time cap.
Calories should take no longer than about 1:30. If this pace sounds aggressive, consider lowering the calories to 15-18.
Your box step overs should be done unbroken. Choose a light-moderate weight that allows you to do this.
The dumbbell hang snatches should be completed in 1-2 sets, but try to hang on unbroken. You will use the same weight for the hang snatches as you did the step overs.
Jan 21, 2024
Conditioning
Teams of 3,
40-30-20-10 synchro DB hang clean and jerks
*600 m row + 30 synchro burpees after each set
Notes
Today’s team workout will be completed in teams of 3. You will begin with 40 synchro DB hang c&j. Then one partner will complete a 600 m row, and the other two will complete 30 synchro burpees. Once the row and burpees are completed, your team will move on to 30 synchro DB hang c&j. A second partner will complete a 600 m row and the remaining teammates will complete 30 synchro burpees. After both are done, you will complete 20 synchro DB hang c&j. The final partner will complete a 600 m row while the other two teammates go through 30 synchro burpees. The three of you will complete 10 synchro hang c&j, and then your workout is complete.
It might be easiest to assign 1, 2, and 3 to your partners to decide on the row order before the workout starts.
If you think you will row slower than a 2:10/500 m pace, consider rowing 500 m instead of 600.
Your dumbbell weight should be light moderate that allows you to complete the larger sets of hang c&j in no more than 3-4 sets.
Burpees should be done at a pace of at least 12/minute. If this pace sounds aggressive, consider lowering the total number of burpees to 25.
