Nov 19, 2023
Strength
Clean + Jerk
1+2 every :90 x 6 rounds
hold jerk receiving position for :03 on final jerk rep
Notes
Focus on quality hitting the quality positions we have been training for the last couple month on the power clean and front squat. Focus on a vertical dip and power leg drive in the jerk.
It is up to you weather you build in weight across these sets or hit the same working weight for multiple sets. Avoid missing any reps and be sure to focus on movement quality on each set.
Aim to match or exceed what you hit last week.
Conditioning
10-20-30-20-10
wall balls
V-ups
calories
*15 minute cap*
Notes
Today’s workout is a ladder of wall balls, V-ups, and calories. You will complete 10 of each movement, followed by 20 of each, 30 of each, and then 20 of each movement again, and finish with 10 reps of each movement. Your score will be the time it takes to complete the workout or work completed at the 15 minute time cap.
Your wall balls should be mostly unbroken. You may break the set of 30 into 2 sets if necessary.
V-ups can be broken up into smaller sets with quick breaks. You may substitute single leg V-ups, tuck ups, or sit ups.
Calories should be done at a pace of at least 12-15/minute. If this pace sounds overly aggressive, consider lowering the calories to 10-15-20-15-10.
Nov 17, 2023
Conditioning
Teams of 2
400 m run
150 calories
150 DB thrusters
400 m run
150 toe to bar
150 hang DB snatches
400 m run
*30 min cap*
Notes
The team workout today will be done it teams of 2. Runs will be done together while the other movements will be completed opwaat (one person working at a time) style. Your score is the time it takes to complete the workout, or work completed at the 30 minute time cap.
Runs should take no longer than about 2:15. If this pace sounds aggressive then consider lowering the distance to 300 m.
You will use two dumbbells for the thrusters and one dumbbell for the hang snatches. These should be the same weight dumbbells. Choose your weight so that the thrusters and hang snatches can be completed in sets of at least 8-10 before switching reps.
Calories should be done at a pace of about 12-15/minute. If this pace sounds unsustainable, then it is suggested that you lower the calories to 125.
Keep your sets of toe to bar small. You may substitute hanging knee raises, leg raises, or sit ups if you’re unable to hang from the pull up bar.
Nov 16, 2023
Strength
2-3 sets
a) Sandbag hold lunge x 6-8/side
b) Dumbbell bench x 10-12 @20×1
2-3 sets
c) Single arm suitcase deadlift x 6-8/side @ 21×1
d) Dumbbell pullovers x 10-12 @ 31×1
Notes
Maintain control and gently tap the back knee on the ground for your lunges. Do not collapse or crash your knee to the ground.
The single arm suitcase deadlift can be performed with a kettlebell. Be sure to keep a neutral posture and avoid letting the unilateral cause you to lose position or overcompensate. If you use a barbell, be sure you are gripping the bar in the middle to prevent it tilting or rotating.
For the dumbbell pullovers, start light and feel the stretch through the full range of motion. Once you are comfortable with the ROM you may take these heavy as you would any other strength exercise.
Conditioning
3 sets
In 2:00
10 sandbag cleans
Max calories
Rest 2:00
Notes
Today’s workout is 3 sets of sandbag cleans and calories. You will complete 10 sandbag cleans and then as many calories as possible in the remaining time of the 2:00 window. Your score will be total number of calories completed across the 3 sets.
Your sandbag weight should be moderate. The cleans should take no longer than about :45 or so. You will just bring the sandbag to the top of your shoulder.
You may choose whatever machine you want for the calories. You can push the intensity here, given that you will just have a 1:1 work:rest ratio and only 3 sets.
Nov 15, 2023
Strength
Build to a heavy set of 4 back squat with a :05 descent and :05 pause in the bottom on the first rep. No tempo restrictions on the subsequent reps.
Then use the same weight to perform 2 sets of 4-6 reps with no tempo restrictions whatsoever
*Do 2-3 prone shoulder CARs between sets*
Conditioning
5 rounds for time
6 chest to bar pull ups
12 wall balls
15-18 calories
*13 minute cap*
Notes
The metcon today is five rounds for time of chest to bar pull ups, wall balls, and calories. Your score will be the time it takes to complete the five rounds or work completed in the 13 minute time cap.
The chest to bar pull ups should be completed in 1-2 sets across the workout. You may substitute chin over bar pull ups, banded pull up variations, or jumping pull up variations.
Wall balls should be unbroken across the 5 rounds. This would be a good day to challenge yourself with a heavier wall ball.
Calories should take no longer than about 1:15 across the workout. You may lower the calories to 12-15 if this pace sounds overly aggressive.
Nov 14, 2023
Conditioning
2 sets
800 m run (same pace as 400s week 1)
1:30
400 m (3-5 seconds faster than last week)
1:30
200 m (5 seconds faster than week 1 400 pace)
3:00 between sets
Notes
The running workout today is two sets of 800s, 400s, and 200s. You will rest 1:30 between runs and 3:00 between sets. Your score will be your two 800 m run times.
The 800s should be around the same pace as your week 1 400s. For example, if your 400 pace from week 1 was 2:00, then your 800s should be around 4:00.
The 400s should be 3-5 seconds faster than week 1.
Your 200s should also be 3-5 seconds faster than week 1. For example, if your 400 pace is 2:00, then your 200s should be :55-:57 (Week 1 200 m pace is 1:00, then subtract 3-5 seconds).
Nov 13, 2023
Strength
3 sets:
3-5 strict chest to bar
:30 rest
6-8 strict chin over bar
:30 rest
8-10 banded chest to bar
1:30 rest between sets
Notes
If you are unable to perform these movements for the given rep range, consider scaling to:
3-5 banded chest to bar
6-8 banded chin over bar
8-10 heavier banded chest to bar.
If you cannot use bands to perform these movements for the given rep ranges, consider scaling to:
3-5 challenging ring rows (more horizontal body angle)
6-8 normal/moderately difficult ring rows (less horizontal body angle)
8-10 easier ring rows (more vertical body angle)
Conditioning
EMOM 16
1 – 10 toe to bar
2 – 6 snatches
3 – 12 box jumps
4 – 10 bar facing burpees
Notes
The metcon today is an EMOM of toe to bar, hang snatches, box jumps, and burpees over the bar. You will complete a total of four rounds of these movements across the sixteen minutes.
Your toe to bar should be completed in 1-3 sets across the workout. You may substitute hanging knee raises, leg raises, or sit ups if you are unable to hang from the pull up bar.
Snatches should be a light-moderate weight. Ideally these remain unbroken across the EMOM, but you may split these up into 2 sets if necessary.
Box jumps should be done to a height where you will not hesitate. You will step down from the box. Remember, if you are concerned about tripping, you may step onto the box.
Burpees should take no longer than :45 or so. You may lower the number of burpees to 8-9 or perform regular burpees.
Nov 12, 2023
Strength
Power clean + Front Squat + Push Press + Jerk
Every :90 x 6 rounds x 1+1+2*
*hold jerk receiving position for :03 on final jerk rep
Notes
Focus on quality hitting the quality positions we have been training for the last couple month on the power clean and front squat. Focus on a vertical dip and power leg drive in the jerk.
It is up to you whether you build in weight across these sets or hit the same working weight for multiple sets. Avoid missing any reps and be sure to focus on movement quality on each set.
Conditioning
AMRAP 12
12-15 calories
12 shoulder to overhead
36 double unders
12 hang squat clean
Notes
Today’s workout is an AMRAP of calories, shoulder to overhead, double unders, and hang squat cleans. Your score will be the rounds and reps completed in twelve minutes.
Your calories should take less than :50 or so. You may lower the number of calories to 10-12 if this pace sounds overly aggressive.
Shoulder to overhead means you may either do a push press or push jerk. Your goal should be to keep these reps unbroken, so your weight should be light.
The double unders should take no longer than :25 or so. You may lower the number of double unders or substitute single unders.
You will use the same weight on the hang squat cleans as you did on the shoulder to overhead. Try to complete these in 1-2 sets across the AMRAP.
Nov 10, 2023
Conditioning
For time, teams of 3
Station 1: 450 calories
Station 2: 8 double KB DL + 50 ft farmer’s carry + 4 wall walks
Station 3: rest
*30 min cap*
Notes
The team workout today will be done in teams of 3. One partner will start on the machine, another partner will work through the kettlebell deadlifts, farmer’s carry, and wall walks, and the third partner will be resting. You will switch stations when your teammate has completed Station 2. The time cap is 30 minutes.
You may choose whatever machine you want for the calories. Consider lowering the target number of calories to 375-400 if you think your team’s average pace will be slower than about 15/minute.
Your kettlebells should be moderately heavy. The deadlifts should be unbroken along with the farmer’s carry.
Wall walks should be completed in less than a minute. You may decrease the number of wall walks to 2-3 or modify the height of the wall walk if this pace sounds too aggressive.
Nov 9, 2023
Strength
2-3 sets
a) Sandbag hold lunge x 6-8/side
b) Dumbbell bench x 10-12 @20×1
2-3 sets
c) Single arm suitcase deadlift x 6-8/side @ 21×1
d) Dumbbell pullovers x 10-12 @ 31×1
Notes
Maintain control and gently tap the back knee on the ground for your lunges. Do not collapse or crash your knee to the ground.
The single arm suitcase deadlift can be performed with a kettlebell. Be sure to keep a neutral posture and avoid letting the unilateral cause you to lose position or overcompensate. If you use a barbell, be sure you are gripping the bar in the middle to prevent it tilting or rotating.
For the dumbbell pullovers, start light and feel the stretch through the full range of motion. Once you are comfortable with the ROM you may take these heavy as you would any other strength exercise.
Conditioning
AMRAP 10
12-15 calories
10 dumbbell snatches
8 toe to bar
Notes
Today’s workout is an AMRAP of calories, dumbbell snatches, and toe to bar. Your score will be the rounds and reps completed in 10 minutes.
Calories should take no more than a minute or so. Decrease the number of calories to 10-12 if this sounds like an aggressive pace.
Your dumbbell should be heavy. You can break these up into 2 sets if necessary, but the weight should not be so heavy that you are doing singles.
Toe to bar should be done in 1-2 sets across the workout. You may substitute hanging knee raises, leg raises, or sit ups if you are unable to hang from the pull up bar.
Nov 7, 2023
Conditioning
3 sets
600 m (slightly slower than week 1 400 pace)
1:00 rest
300 m (same pace as week 1)
1:00 rest
150 m (slightly faster than week 1 400 pace)
2:00 rest
Notes
The running workout today is 3 sets of 600 m, 300 m, and 150 m. You will rest 1:00 between reps and 2:00 between sets.
The 600s should be :03-:05 slower than your 400 pace from last week. For example, if your pace for last week was 2:00/400, your 600s should be around 3:04-3:08 (2:03-2:05 400 m + 1:01-1:03 200).
Your 300 m runs should be the same pace as your 400 m runs.
The 150 m should be :03-:05 faster than your 400 m runs. For example, if your 400 pace was 2:00, you should aim to complete your 150s in less than about :56-:58.
