Mar 17, 2023
Conditioning
Teams of 2
40 DB bench
400 m run (together)
30 bench
400 m run (together)
20 bench
400 m run (together)
Right into
30 power cleans
60 calories
20 power cleans
60 calories
10 power cleans
60 calories
*30 minute cap*
Notes
Today’s teamer has two parts: dumbbell bench/running and power cleans/calories.
The dumbbell bench will be performed opwaat (one person working at a time) style and the runs will be performed together. Your dumbbells should be moderate/heavy. You may split the bench press however you want although it is suggested that you switch every 7-10 reps. The runs should take no longer than 2:30. You may lower the distance to 300 m if that pace is out of reach today.
The power cleans and calories will all be done opwaat style. The power cleans should be moderately heavy so that you are switching with your partner every 1-3 reps. Calories may be done on any machine and should take no longer than 4:30. You may decrease the number to 45-50 if that sounds like an aggressive pace.
Mar 16, 2023
Strength
Frankenstein front squats
3 sets of 6-8 reps at 21X1
In Between working sets:
chin up negatives with :05 descent x 3-5 reps
:10 exaggerated front rack hold x 3 reps
Notes
The Frankenstein front squat will force you into maintaining an upright posture throughout the range of motion to prevent the bar from rolling off the front of the shoulders. You will also not have an front rack mobility limitations holding you back.
Use a box under your feet for assistance if you need to on the chin up negatives.
Maintain a full grip on the front rack stretch and try to force the elbows up throughout the :10 while keeping your legs, glutes, and core engaged to prevent any compensations lower down the kinetic chain.
Conditioning
AMRAP 12
Kettlebell Snatch 8-12-16-20…
*200 m run after each set
Notes
Today’s workout is an ascending ladder of KB snatch coupled with running. You will perform the kettlebell snatches, starting with four reps, and complete a 200 m run. When you return from the run you will add four reps to the kettlebell snatches, and go back out for another run. You will continue in this fashion for 12 minutes.
The kettlebell weight should be light/moderate so that you can complete the set of 16 unbroken (8 reps per arm). You may split the KB snatches up however you want between arms. It is suggested you start splitting them up evenly between arms in the round of 12.
The runs should take no longer than 1:15 across the workout. If this sounds unreasonable, you may lower the distance to 100-150 m.
Mar 15, 2023
Conditioning
EMOM 25
1 – 15 wall balls
2 – 5 shuttle runs
3 – 12-15 burpees
4 – 12-15 calories
5 – 10 pull ups
Notes
The workout today is a 25 minute EMOM, with 5 different stations. You will complete a total of 5 rounds.
Your wall ball weight should be light enough that you can stay unbroken throughout the workout.
Shuttle runs should take no longer than :40, or :08/rep. You may decrease the number of reps if this pace sounds aggressive.
Burpees should be finished in under :45, along with the calories. You may decrease reps on these stations if you do not think that pace is sustainable.
Pull ups should be done in 1-2 sets across the workout. You may substitute banded or jumping pull ups.
Mar 14, 2023
Strength
EMOM 8
power clean + clean (position 1)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power clean + 1 clean from position 1 at the top of each minute, for 8 rounds.
It is up to you how you load the bar on these sets. You can build up throughout the 8 rounds, or you can stay at the same working weight across multiple rounds. You can also decrease the weight if that feels appropriate.
You should be prioritizing quality movement throughout. Try to hit your positions and move explosively through extension and under the bar. We do not want you missing any reps if you can help it.
Conditioning
3 rounds for time
35-40 calories
50 ft walking lunge*
10 SA alternating Devil press
* round 1 = farmer’s carry * round 2 = front rack * round 3 = overhead
17 minute time cap
Notes
Today’s workout is calories, lunges, and devil press. You will change the style of lunging each round. The first round, you will do your lunges farmer’s carry style with one dumbbell. You will switch arms at the 25 ft mark. You will hold the DB in a front rack during the second round of lunges. Again, you will switch arms at the 25 ft mark. You will do overhead walking lunges during your final round of lunges. Switch arms at the 25 ft mark. Your score for the workout is the time it takes you to complete all three rounds or how much work you’ve completed in the 17 minute time cap.
Calories should take no longer than 3:30 each round. If this sounds like an aggressive pace, you can decrease the number of calories.
Your dumbbell weight should be something moderate. Think about which movement will limit you the most. Most likely this will be the overhead walking lunge or the devil press. The lunges should be done in unbroken 25 foot segments.
Your devil press should be smooth and continuous, and you should alternate arms each rep.
Mar 13, 2023
Strength
1A) weighted* strict pull up x 8-10 x 3
1B) alternating SA arm DB bench x 8-10/arm x 3
2A) DB pull over x 10-12 x 2
2B) straight arm banded lat pull over x 15 x 2 w/ a 1 s pause
Notes
We are doing two upper body supersets for todays strength. You will start by doing 3 sets of 8-10 strict pull ups and 3 sets of 8-10/arm single arm dumbbell bench presses. You will alternate between these movements, resting as needed. You will then move to 2 sets of 10-12 dumbbell pull overs and 15 straight arm banded pull overs.
On any movement with a rep range you will aim for the top end of the rep range on each set. If you are able to complete this, make the movement harder the following week. If you have to stop short of the top end of the rep range on any set, do not make any changes the following week and aim to get all of the reps then.
If you get 3×10 unassisted strict pull ups you can add weight. If you were using any accommodations to perform the reps, try to lessen those accommodations next week.
Pull ups can be made easier in several ways. If you have some strict pull ups but not 8-10, you can do a few pullups without failing any reps and then immediately finish the set with challenging ring rows. Alternatively, you can use a band for assistance.
If you can not do any pullups or cannot get 8-10 reps with a band, consider performing 2-3 pull ups negatives at the slowest tempo you can maintain throughout the entire range of motion. You can use a box under your feet for assistance if necessary.
Conditioning
AMRAP 10
8 toe to bar
12 DB snatch
24 double unders
Notes
The metcon today is an amrap (as many rounds and reps as possible) of toe to bar, dumbbell snatches, and double unders. Your score will be the number of rounds and reps that you complete in 10 minutes.
The toe to bar should be done in 1-2 sets. You may substitue toe to bar with hanging knee raises or sit ups.
Your dumbbell weight should be something light that allows you to stay unbroken throughout the workout.
Double unders should take no longer than :25 each round. You may decrease the number of double unders or perform single unders.
