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.
Dec 6, 2023
Strength
Snatch Grip Push Jerk + OHS + Snatch Balance
Build to a heavy 1+1+1 for the day without missing. If there is time remaining you may use your top weight to hit a couple extra snatch balance singles.
*Pause for :02 in jerk receiving position, bottom of OHS, and bottom of snatch balance.
Notes
Make sure you [practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Conditioning
3 rounds for time
12 chest to bar pull ups
4 wall walks
12 hang DB squat cleans
12-16 calories
*15 minute time cap*
Notes
Today’s metcon is 3 rounds for time of chest to bar pull ups, wall walks, hang dumbbell squat cleans, and calories. Your score will be the time it takes to complete the three rounds or work completed at the 15 minute cap.
The chest to bar pull ups should be completed in no more than 3-4 sets. You may substitute chin over bar pull ups, banded pull up variations, or jumping pull up variations.
Wall walks should take no longer than about :45. You may modify the height of the wall walks if this pace sounds aggressive or decrease the reps to 3.
You will use two dumbbells for the hang squat cleans. Choose a light-moderate weight that allows you to complete these in 1-2 sets.
Calories should take no longer than about 1:00. You may decrease the reps to 10-12 if this pace sounds aggressive.
Dec 5, 2023
Conditioning
WAP, AFR, 5 rounds each
12-15 calories
6 burpee box jump overs
10 front rack lunges
*25 minute cap*
Notes
The metcon today will be done with a partner. You will alternate full rounds with your partner before switching. You will complete 10 rounds total, or 5 rounds each. Your score is the time it takes to complete all 10 rounds or the work completed at the 25 minute cap.
The calories should take no longer than about a minute. You may lower the calories to 10-12 if this sounds overly aggressive.
Burpee box jump overs should take no longer than :45 or so. Consider lowering the number of reps to 4-5 or complete 6 regular burpees.
Front rack lunges will be done with a barbell. Choose a moderate weight that will alllow you to complete the lunges unbroken. Keep in mind that you will be getting a full rest after the lunges.
Dec 4, 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
Pull up Test
1 set max unbroken strict chest to bar
Rest 2:30-3:00
1 set max unbroken strict chin over bar
Rest 2:30-3:00
1 set max banded strict chest to bar
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.
For the pull ups, use the same modifications you used during your most recent time you attended last month’s pull up day. Otherwise, choose modifications that will allow you to get at least 6 strict chest to bar, 8 chin over bar, and 10 banded chest to bar.
Conditioning
For time
21-15-9 KB swings
7-5-3 wall walks
*4 min cap*
Notes
The workout today is a descending ladder of kettlebell swings and wall walks. You will complete 21 kettlebell swings followed by 5 wall walks, then 15 kettlebell swings and 5 wall walks, and finally 9 kettlebell swings and 3 wall walks. Your score is the time it takes to complete the ladder or score at the 4 minute cap.
Your kettlebell weight should be moderate, and you should aim to complete the swings unbroken.
The wall walks should be completed at a pace of at least 5/minute. If this pace sounds aggressive, consider lowering the reps of the wall walks 5-4-3, or modifying the height of the wall walks.
Dec 3, 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
25-30 calories
30 goblet squats
30 V-ups
25-30 calories
30 kettlebell swings
30 pull ups
25-30 calories
30 single arm KB thrusters
30 burpees to a target
*15 min time cap*
Notes
Today’s workout will be calories, goblet squats, V-ups, kettlebell swings, pull ups, thrusters, and burpees! Your score will be the time it takes to complete the workout, or reps completed at 15 minutes.
You will use the same weight for the goblet squats, kettlebell swings, and thrusters. Choose your weight based on the most limiting movement, which will likely be the thrusters. It should be a moderate weight, that allows you to complete all movements in no more than 2-3 sets.
The V-ups should be done at a smooth pace with no more than 3-4 breaks. You may substitute single leg V-ups, tuck ups, or sit ups.
Calories should take no more than 2:00 each time. You may decrease the number of calories to 20-25 if this pace sounds overly aggressive.
Pull ups should be completed in about 3-4 sets. You may substitute banded pull ups or jumping pull ups.
Ideally, your target for burpees is about 6 inches above you. These should be done at a pace of at least 12/minute. If this sounds aggressive for today, you may decrease these reps to 25 or complete 30 regular burpees with no target.
Dec 1, 2023
2023 Solidarity Holiday Throwdown!
Event 1
On a 13 minute clock…
800 m run*
AMRAP with remaining time,
5 wall walks (OPWAAT)
25 ft BW walking lunge together
12 box jump overs (OPWAAT)
25 ft BW walking lunge together (back to the wall)
Notes
This first workout will begin with an 800 m run. *We highly encourage you to run the 800 m since we have been working on running over the past several weeks. However, if you cannot run due to injury, you may row 1000 m instead.
After both you and your partner complete the 800 m run, you will proceed to accumulate as many rounds and reps as possible of wall walks, walking lunges, and box jump overs. You will move through the AMRAP until the clock reaches 13:00.
The wall walks will be completed OPWAAT (one person working at a time). Choose the height of the wall walk that you normally use during class workouts.
The lunges will be completed together, synchronously, with your partner.
The box jump overs will be done OPWAAT style. You and your partner will share one box. We encourage you to use the height that you normally would in a workout. If you are unable to jump due to injury or jump anxiety, you may step over the box. However, you and your partner will complete 16 reps versus 12.
You will have two scores for this workout: the cumulative time of your 800 m runs and the total number of rounds and reps completed during the AMRAP.
Event 2
Max clean and jerk
In 6:00, establish a max clean and jerk.
Notes
You will have three attempts to hit a max clean and jerk. For the lift to count it must be completed before the 6:00 expires.
Your clean and jerk can be completed with any style. You do not have to squat clean and you are welcome to either push jerk or split jerk.
Your score will be the cumulative weight you and your partner lift.
Event 3
34-30-26-22-18-14-10-6
Thrusters
Lateral burpees over the bar
*12 minute cap*
Notes
The final workout of the Solidarity Holiday Throwdown for 2023 is a descending ladder of thrusters and lateral burpees over the bar. This workout will be completed OPWAAT style. You and your partner will accumulate 34 thrusters followed by 34 lateral burpees over the bar, then move on to 30 and 30, and work your way down the ladder until 6 thrusters and 6 burpees have been completed.
Your thruster weight will be 35% of your max clean and jerk from Workout #2. The minimum weight will be 35 pounds.
Burpees should be completed by jumping over the bar, where both feet are in the air at the same time at some point during the rep. If you choose to step over the bar at any time, your team will add :30 to your total time.
Your score will be the time it takes to complete the entire workout. If your team gets time capped, your score will be 12:00 + any reps you did not complete. For example, if your team had the 6 thrusters and 6 burpees left, your score would be 12:12.
