Jan 7, 2024
Strength
Power Snatch + Snatch Balance + Snatch (pos. 2)
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
In 10:00
1750-2000 m row
Max ground to overhead
Notes
Today’s workout is rowing and ground to overhead. You will start the workout with a row and complete as many reps as possible of ground to overhead in the remaining time. Your score will be the number of ground to overhead you complete.
Your row should If you think your row pace will be slower than 2:10 per 500 m, consider rowing closer to 1750 m. Ideally, the row should take no longer than about 8:15 or so.
Ground to overhead means you can either snatch or clean and jerk the barbell. It should be a moderate weight that allows you to complete quick singles.
Jan 5, 2024
Conditioning
Teams of 3, AMRAP 30
Station 1 – Calories
Station 2 – 6 goblet squats + 25 ft farmer’s carry + 4 burpee pull ups + 25 ft farmer’s carry
Station 3 – Rest
Notes
The team workout will be done in teams of 3. Each of you will start at a different station and switch when the teammate at station two completes a full round. There will be two scores for this workout: the number of calories completed and number of rounds completed of pull ups, farmer’s carry, and goblet step ups.
Pull ups should be unbroken across the workout. You may modify these with a band or complete jumping pull ups.
Your farmer’s carry will be completed with two kettlebells. It should be challenging, but unbroken.
You will use one kettlebell for the goblet squats. They should also be unbroken.
Jan 4, 2024
Strength
Cyclist Squat
3-4 working sets of 6-8 @ 31×1
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 8 reps on each set. If you are able to do that this week then you may go heavier next week.
Conditioning
For time
50-60 calories
75 wall balls
50-60 calories
*14 minute cap*
Notes
The metcon today is two sets of calories with a chunk of wall balls in between. Your score will be the time it takes to complete the calories and wall balls, or work completed at the 14 minute time cap.
Your calories should take no longer than 4:00 (12-15 calories/minute). If this pace sounds aggressive for today, think about completing 45 calories instead.
Choose a wall ball weight that allows you to complete the wall balls in no more than 4-5 sets. Try to push with bigger sets or focus on quick breaks.
Jan 3, 2024
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
For time
10-9-8-7-6-5-4-3-2-1
Push ups s
Strict pull ups
*7 calories after each round*
**15 minute cap**
Notes
Today’s workout is a descending ladder of strict pull ups and push ups, with calories after each round. You will complete 10 strict pull ups and 10 push ups followed by 7 calories. Then you will move on to 9 and 9, then 7 calories. You will continue in this fashion until you have completed 1 strict pull up and 1 push up, and you will end the workout with 7 calories.
Aim to break up your strict pull ups in no more than about 3 sets each round. You may modify with a band or a challenging angle of ring rows.
Push ups should be done in no more than 2 sets each round. Elevate your hands as necessary to maintain the recommended number of sets and sound technique.
You can push the calories more than you normally would. Think about going slightly faster than 80% effort.
Jan 2, 2024
Strength
Build to a heavy complex of power snatch + snatch balance + snatch (pos. 1)
Then do 1-2 snatch singles with the same weight or 10-15% less.
Notes
You will complete the complex without dropping the barbell. Remember to safely lower the bar to your back rack by bending your knees as the bar comes in contact with your shoulders.
Conditioning
Every 2:00 x 6 rounds
ODD: 12-15 calories, 6 power snatch
EVEN: 12-15 calories, 6 clean and jerk
Notes
Today’s metcon is a series of barbell cycling intervals with calories. During the odd number intervals (1,3, and 5) you will complete 12-15 calories + 6 power snatch. During the even number intervals (2, 4, and 6) you will complete 12-15 calories + 6 clean and jerks. Each round is capped at 1:45. Your score is the weight you use on the barbell.
Calories should be completed in no more than a minute. This should be a reasonably hard pace, but the goal is to keep the calories at a sustainable pace so you can go straight to the barbell.
You will use the same weight for both movements. Your weight will be determined by which movement limits you the most, which will probably be the snatch. Use a moderately heavy weight that will allow you to complete a rep every :06-:08.
