Jan 17, 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
6 RFT
3 wall walks
12 Russian KB swings
12-15 calories
Notes
The workout today is six total rounds of wall walks, Russian KB swings, and calories. Your score will be the time it takes to complete all six rounds or work completed at the 14 minute cap.
Wall walks should take no longer than about :40. If this sounds unreasonable, decrease the number of wall walks or modify the height of the wall walk.
Your kettlebell swings should be unbroken, and you can choose a heavier weight.
Calories should take no longer than about 1:15. If this sounds like an aggressive pace to hold, decrease the number of calories to 10-12.
Jan 15, 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 8 reps on each set. If you are able to do that this week then you may go heavier next week.
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
EMOM 16
1 – 12-15 calories
2 – :40 sandbag hold
3 – 5 renegade rows ( L row + push up + R row + push up = 1)
4 – 50 double unders
Notes
The workout today is an EMOM of calories, sandbag holds, renegade rows, and double unders. You will complete each movement 4 times. Your score will be the weight of the sandbag + the weight of the dumbbells.
Calories should take no longer than :45 or so. You may decrease the calories to 10-12 if that pace sounds overly aggressive.
The sandbag hold should be moderately heavy, but something you can complete unbroken throughout the workout.
Choose light-moderate dumbbells for the renegade rows. One rep is a row with your left arm + push up + row with your right arm + push up. If you need to modify your push ups by elevating your hands, complete the rows in the plank position and then move to the elevated surface and complete two push ups.
Double unders should take no longer than :40. You may decrease the number of double unders or go to single unders.
Jan 14, 2024
Strength
Power Snatch + Snatch Balance
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
“Jackie”
1000 m row
50 thrusters
30 pull ups
*12 min cap*
Notes
Today’s metcon is the CrossFit benchmark “Jackie” Your score will be the time it takes to complete the rowing, thrusters, and pull ups or work completed at the 12 minute cap.
If you think your row split will be any slower than 2:10, think about rowing close to 750-800 m.
Your thrusters should be with an empty barbell. Try to complete the thrusters in 4 sets or less.
Ideally, your pull ups should be completed in 5-6 sets. You may modify your pull ups with a band or complete jumping pull ups.
Jan 12, 2024
Conditioning
Teams of 2, 5 rounds for time
50 calories
20 power cleans
15 synchro high five burpees
*30 minute cap*
Notes
The team workout this Saturday will be done in teams of 2. Calories and power cleans will be done opwaat style (one person working at a time) and the burpees will be done synchro with your partner. Your score is the time it takes to complete all five rounds, or work completed at the 25 minute cap.
Calories should be completed at a pace of at least 12/minute. If this pace sounds overly aggressive for you and your partner, consider lowering the calories to 40-45.
The power clean weight can be moderate. You should switch with your partner every 1-3 reps.
You will synchronize your burpees by being on the ground at the same time and giving a high five with your teammate at the top. These burpees should not take any longer than about 1:30 or so. If this pace sounds unsustainable across 5 rounds, consider lowering the burpees to 12 or so.
Jan 11, 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
Every 3:00 x 5 rounds
18 wall balls
12-15 calories
9 toe to bar
*2:30 cap each round*
Notes
Today’s metcon is five intervals of wall balls, calories, and toe to bar. You will start a new round every 3:00, and each round will be capped at 2:30. Your score will be your slowest round.
Choose a weight on the wall balls that allows you to remain unbroken throughout the workout.
Calories should take no longer than about a minute or so. If this sounds unsustainable for 5 rounds, consider lowering the calories to 10-12.
Toe to bar should be done in 1-2 sets. You may substitute hanging knee raises, leg raises, or sit ups if you’re unable to hang from the pull up bar.
Jan 10, 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
3 sets
10 dumbbell snatch
50 ft single arm overhead walking lunge
15-18 calories
Rest 2:00
Notes
The workout today is three sets of dumbbell snatch, single arm overhead walking lunge, and calories. You will rest 2:00 after each round. Your score is your slowest round.
The dumbbell snatch should be moderately heavy, and aim to complete the reps unbroken.
The single arm overhead walking lunges will be completed with your dumbbell. You will complete 25 feet with your right hand, and the next 25 feet with your left hand. If you cannot maintain a safe overhead position, you will complete your lunges as single arm front rack instead.
The calories should take no longer than about 1:10 or so. These can be done at a higher intensity since you will be resting for two minutes after.
Jan 9, 2024
Conditioning
AMRAP 25, with a partner
100 calories
75 box step overs (body weight)
50 burpee box jump overs
25 synchro DB thrusters
Notes
The workout today will be done with a partner. All movements will be opwaat (one person working at a time) except the dumbbell thrusters, which will be synchro. Your score will be the rounds and reps completed in the twenty five minutes.
Calories should be done at a pace of at least 12-15/minute. If this pace sounds aggressive for you and you partner, consider decreasing the calories to 85.
Box step overs will be done with no extra weight. Consider switching reps with your partner every 8-12 reps or so.
Burpee box jump overs should be done at a pace of at least 10/minute or so. If this pace sounds overly ambitious for your team, consider lowering the reps to 40, or complete 50 regular burpees.
Your dumbbell thrusters with synchro with your partner. This means that you will both be locked out at the top of the rep at the same time, and be in the bottom of your squat at the same time. Choose a weight that allows you to complete the 25 thrusters in no more than 3 sets.
Jan 8, 2024
Strength
Bench Press
3-4 sets of 4-6 @ 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 8 reps on each set. If you are able to do that this week then you may go heavier next week.
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
3 sets
40 double unders
4 wall walks
100 ft forward crawl
40 double unders
1:30 rest between sets
*15 minute cap*
Notes
The metcon today is three sets of double unders, wall walks, and forward crawl. You will rest 90 seconds between sets. Your score will be your slowest round.
Double unders should take no longer than about :30 or so. You may decrease the number of double unders or complete single unders.
Wall walks should take no longer than about :45. You may decrease the number of reps to 3 or modify the height of the wall walk.
Your forward crawl should be done in unbroken sets of at least 25 feet.
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.
