Nov 6, 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
For time
15 burpee pull ups
30 burpee box jump overs
45 bar facing burpees
60 burpees
*14 minute time cap*
Notes
Today’s metcon is a series of different versions of the burpee. Your score will be the time it takes to complete the workout or the work completed at the 14 minute time cap.
For the burpee pull ups, you may substitute a burpee + jumping pull up if you cannot yet do a pull up.
The burpee box jump overs should be done at a pace of at least 10/minute. If this pace sounds overly aggressive, consider decreasing the reps to 20-25 reps.
Burpees over the bar can be done laterally. These should be done at a pace of around 10-12/minute. Again, if that pace doesn’t sound sustainable, lower the reps here to 35-40.
We will end with traditional burpees. The goal pace is again 12 or so a minute. Lower the reps to 50-55 if that does not sound attainable.
Nov 6, 2023
Strength
Power clean + Front Squat + Push Press + Jerk
Every :90 x 6 rounds
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 push press and 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.
Conditioning
EMOM 15
1 – 5 power cleans
2 – 10 shoulder to overhead
3 – 15 front squats
4 – 15-18 calories
5 – Rest
Notes
Today’s metcon is an EMOM with power cleans, shoulder to overhead, front squats, and calories.
You will use the same weight for all three movements. Choose your weight based on the movement that will limit you the most, which will most likely be the shoulder to overhead. The shoulder to overhead should be moderate and the goal is to go unbroken across these reps.
Your power cleans should be unbroken as well as the front squats.
The calories should be completed in the minute. Keep in mind, you will have a minute of rest after the calories. If this calorie range still does not sound sustainable, decrease the number of calories to 12-15.
Nov 3, 2023
Conditioning
Teams of 3, AMRAP 30
Calories +
20 devil press
20 front rack reverse lunges
20 toe to bar
40 devil press
40 front rack reverse lunges
40 toe to bar
60,60,60…
*one person on machine with other two on the ascending ladder
Notes
Today’s team workout is an AMRAP of calories and an ascending ladder of devil press, front rack reverse lunges, and toe to bar. You will have two scores: calories and reps completed on the ascending ladder. One person will be accumulating calories while the other two will be working through the ascending ladder, opwaat style. You may switch on the machine whenever you want.
The devil press will be performed with two dumbbells. Choose a light-moderate weight that allows you to switch with your partner every few reps. It is suggested you keep these sets small.
You will use the same weight for the front rack reverse lunges as you did for the devil press. Consider switching about every 8-10 reps with your partner.
Keep the sets of toe to bar small before switching with your partner. You may substitute hanging knee raises, leg raises, or sit ups if you are unable to hang from the pull up bar.
Nov 2, 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
25-20-15 calories
15-10-5 power cleans
12 min time cap
Notes
The metcon today is a descending ladder of calories and power cleans.Your score will be the time it takes to complete the workout or work completed at the 12 minute cap.
Your calories should be done at a pace of about 13-15/minute. If this pace sounds overly aggressive, consider lowering the calories to 20-18-12.
Your power cleans can be moderately heavy. Aim for quick singles.
Nov 1, 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
AMRAP 8
35-40 calories
40 burpees
40 goblet squats
Notes
Today’s workout is a short AMRAP of calories, burpees, and goblet squats. Your score will be the number of rounds and reps completed.
Calories should be done at a pace of around 13-15/minute. If this pace sounds overly aggressive then consider lowering the calories to 30-35.
Burpees should be completed at a pace of about 12/minute. Lower the number of burpees to 30-35 if this pace sounds unsustainable or consider doing normal burpees.
Your squat weight for the squats should be light-moderate. The goal is to complete these squats in no more than 3 sets.
Oct 31, 2023
Conditioning
6 sets
400 m run
2:00 active recovery in between
Goal is to stay consistent
Notes
This is the first week of our running progression for the Solidarity classic, “Skywalker”. You will complete a total of six 400 m runs. Your score on Sugarwod will be your slowest run.
If you think your sustainable pace will be slower than 3:00/400 m, lower the distance to 300 m.
The goal is to keep all of your runs at a consistent pace. Aim for an RPE 7-8 across your sets. This pace will be used as a reference point for future workouts.
Active recovery refers to moving on a bike or row at an easy, conversational pace or walking in between sets. Do not sit down or stop moving.
Oct 31, 2023
Strength
Strict press + push press
Build to a heavy set of 1+4-6
Perform 6-8/side seated straddle side bends between sets
Notes
Focus on loading the hips and getting a vertical drive in the push press. You do not have to cycle these reps–meaning you can reset on the shoulder after each rep.
If you finish while there is still remaining, you use your top weight for the day to perform 1-2 sets of 4-6 push presses.
You may elevate the hips if necessary on the straddle side bends. You can also just focus on getting into a good straddle position if the side bends are a little too advanced.
Conditioning
3 rounds for time
500 m row
30 kettlebell swings
15 burpee box jump overs
*15 minute cap*
Notes
Today’s metcon is 3 rounds for time of rowing, kettlebell swings, and burpee box jump overs. Your score is the time it takes to complete these 3 rounds or work completed at the 15 minute time cap.
Your row should take no longer than about 2:10. If this pace sounds overly aggressive, consider lowering the distance to 400 m.
The kettlebell swings should be completed in 1-2 sets across the workout. Choose a light-moderate weight.
Burpee box jump overs should take no longer than about 1:30. If this pace does not sound sustainable, lower the number of reps to 12 or perform regular burpees.
Oct 30, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6 sets
1 Clean
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Try not to miss any reps. If you finish the EMOM and would like to add some weight for another attempt, go for it.
Conditioning
AMRAP 6
thrusters
*EMOM 7-9 V-ups
**You may stop if you reach 100 reps
Notes
Today’s workout is an AMRAP of thrusters. Your score will be the number of thrusters you complete. You will perform 7-9 V-ups at the start of each minute, not including the first. Your score is the number of reps you complete in the 6 minutes, or the time it takes you to complete 100 reps.
Choose a light weight that allows you to complete the thrusters in sets of about 10 reps.
Your V-ups should be done in no more than 2 sets to allow you at least :35 to accumulate thrusters.
Oct 28, 2023
Conditioning
Teams of 2, opwaat (one person working at a time)
60 burpee box jump overs
300 m run
60 DB front squats
300 m run
60 DB box step overs
300 m run
60 DB front squats
300 m run
60 burpee box jump overs
30 min cap
Notes
The team workout today will be done in teams of 2. All work will be opwaat (one person working at a time) except the runs, which will be performed together.
Burpee box jump overs should be done to a height you will not hesitate on. It is suggested you switch with your partner every 3-5 reps or so. Remember, you may step on the box if you’re concerned about tripping.
Runs should take no longer than 2:00 across the workout. If you think this pace is too aggressive, then consider lowering the distance to 200 m instead.
You will use two dumbbells for the squats and step overs. You should be able to complete the squats in sets of about 10 reps or so. Keep the step overs in small sets before switching with your partner. Choose your weight based on whichever movement will limit you the most.
Oct 26, 2023
Strength
Strict Muscle Up Progression
Part 1 – Perform 1 of the following 3 Muscle Up Variations:
A. If you have strict muscle ups, perform 5-10 strict muscle ups, resting as needed between reps and adding weight if necessary.
B. If you do not have strict muscle ups but can control the negative, perform 5-7 strict muscle up negatives, resting as needed between reps
C. If you cannot control the negative, perform 5-7 chest to bar or chest to ring pull up negatives as slow as possible, resting as needed between reps
Part 2 – Strict Muscle Up Assistance Work
2-3 Sets
5-7 Ring Pull Ups @ 30×1
5-7 Ring Dips @ 31×1
Notes
Ring Pull ups can be scaled to bar pull ups, banded pull ups, or ring rows. You may also add weight if you are still able to hold the tempo.
Ring dips can be scaled to matador dips, box dips, or ring push ups. You may also use a band for assistance or spot yourself with your foot on a box.
Aim for the top end of the rep range on each set. If you reach the top of the range on all working sets, use a slightly harder variation (or add more weight) the following week.
Conditioning
AMRAP 9
9 toe to bar
6 pull ups
3 chest to bar
30 double unders
Notes
The metcon today is a gymnastics AMRAP with a few double unders. Your score will be the rounds and reps completed in the 9 minutes.
Toe to bar should be done in 1-2 sets across the workout. You may substitute hanging knee raises or sit ups if you cannot hang from the pull up bar.
Pull ups should also be done in 1-2 sets as well. You may modify to banded pull ups or jumping pull ups.
Try to keep the chest to bar unbroken. You may change these to banded chest to bar or jumping chest to bar.
Double unders should take no longer than :20 or so. You may modify the number of double unders or go to single unders.
