Oct 25, 2023
Strength
3, 2, 1, 0 Pause Back Squat
Build to a heavy set for the day on the 3, 2, 1, 0 Pause Squat.
Then use the same weight for 2 sets of 4-6 reps with no pausing on any reps.
*Perform 4-6 kettlebell thoracic rotations per side between sets*
Notes
The 3 pause squat will have a :04 pause just above parallel on the descent, another in the very bottom, and another just above parallel on the ascent.
The 2 pause squat will have a :04 pause just above parallel on the descent and the ascent, with no pause in the bottom.
The 1 pause squat will have a :04 pause just above parallel on the descent.
The final rep be performed with no pause.
Move with an explosive intent as you stand up out of the pauses and out of the bottom of the squat.
For the kettlebell thoracic rotations, ensure you keep your knee in contact with the ground to avoid rotating out of the hips or lumbar spine instead of the thoracic spine.
Conditioning
Every 3:00 x 4 rounds
7 front squats
15-18 calories
Notes
Today’s workout is four intervals of front squats and calories. You will start a new round every 3:00. Your score will be your slowest round.
Your front squats can be moderately heavy. You should complete them unbroken.
The calories should be completed in :45 or less. These should be pretty close to a sprint. The goal is to get close to a 1:1 work to rest ratio.
Oct 24, 2023
Conditioning
With a partner, alternating full rounds for 10 rounds each
8 ground to overhead
10 burpees over the bar
+accumulate calories on “rest”
Notes
The workout today will be done in teams of 2. You will have two scores: the time it takes to complete 10 rounds each of the ground to overhead and burpees and calories. One person will be working through a round of the GTOH and burpees while the other person will be accumulating calories.
The barbell weight should be light. The ground to overhead should be completed in one to two sets. Ground to overhead means you may do snatches or clean and jerks. Choose whichever movement is going to allow you to move at a sustainable pace.
Burpees over the bar should take no longer than about a minute. You may decrease the number of burpees to 7-8 or perform regular burpees versus burpees over the bar.
This workout is all about pacing. Strategize a sustainable pace on the rounds and try to keep your calorie pace at RPE 7.
Oct 23, 2023
Strength
Strict press + push press
3 working sets 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.
Perform all 3 sets at the same weight.
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
AMRAP 4
15 push ups
15 V-ups
Rest 1:30
AMRAP 4
12 KB swings
12 KB box step overs
Rest 1:30
AMRAP 4
Calories
Notes
Today’s workout is a series of four minute AMRAPs. You will have 3 separate scores to report.
For the first AMRAP, keep your push ups in 2-3 sets across the 4 minutes. Elevate your hands as necessary to maintain positional integrity. Your V-ups should also be completed in 2-3 sets. You may substitute single leg V-ups or sit ups.
The second AMRAP is kettlebell swings and step overs. Choose a moderate kettlebell weight that allows you to keep your swings unbroken and step overs in 1-2 sets. Choose a box height that will allow you to stay smooth.
Your final AMRAP is calories. You may choose whatever machine you’d like.
Oct 22, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Focus on quality positions. Try receive your power clean with your feet in a squat width. Then pause for :02 before sinking into the front squat. If your feet are not in the proper position or you are off balance and unable to pause, simply stand up, make the necessary correction, and perform the front squat.
You may build up across these rounds or you may perform multiple sets at the same weight. Try to avoid missing reps.
Conditioning
For time
100 double unders
30 DB hang squat cleans
100 double unders
30 DB front rack reverse lunges
100 double unders
11 min time cap
Notes
The metcon today is for time of double unders, dumbbell hang squat cleans, and front rack reverse lunges. Your score is the time it takes to complete the workout or reps completed at the 11 minute time cap.
Double unders should take no longer than about 1:30. You may decrease the number of double unders or substitute single unders.
It is suggested to make a plan on how to break them up to avoid redlining, such as 40-30-30, or other sets that will be sustainable.
Dumbbells should be light-moderate. Aim to complete the hang squat cleans in 2-3 sets. Try to push your lunges to 1-3 sets.
Oct 20, 2023
Conditioning
For time, with a partner
5000 m row or 10,000 m bike erg
*every 3:00, 10 synchro dumbbell squats and 10 synchro high five burpees
30 minute cap
Notes
Today’s workout will be done in teams of 2. You will complete a total of 5000 m on the rower or 10,000 m on the bike erg. Switch on the machine about every 200-300 m on the rower (or 400-600 on the bike erg). Every 3:00, you and your partner will complete 10 synchro DB front squats and 10 high five burpees.
If you think you and your partner’s pace on the machine will be slower than 2:10/500 m or 1000 m, consider lowering the distance to 4000 m on the rower or 8000 m on the bike erg.
Your dumbbell weight should be light-moderate, and they should be unbroken.
Burpees should be done in less than a minute. Lower the number of burpees to 7-8 reps if that pace sounds unsustainable.
Oct 19, 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
For time
40 toe to bar
20 wall walks
25-30 calories
11 min time cap
Notes
The workout today is a gymnastics chipper with toe to bar, wall walks, and calories. Your score will be the time it takes to complete the workout or work completed at the 11 minute time cap.
Toe to bar should be completed in at least sets of 6. You may substitute knee raises, leg raises, or sit ups/V-ups if you cannot hang from the pull up bar.
Wall walks should be done at a pace of about 5/minute. You may lower the number of wall walks to 16-18 if this pace does not sound attainable, or modify the height of the wall walk.
Calories should be completed at a pace of at least 15/minute. These should be done at a hard effort. Lower the number of calories to 20-25 if that pace is too aggressive.
Oct 18, 2023
Strength
3, 2, 1, 0 Pause Back Squat
Build to a heavy set for the day on the 3, 2, 1, 0 Pause Squat.
Then use the same weight for 2 sets of 4-6 reps with no pausing on any reps.
*Perform 4-6 kettlebell thoracic rotations per side between sets*
Notes
The 3 pause squat will have a :04 pause just above parallel on the descent, another in the very bottom, and another just above parallel on the ascent.
The 2 pause squat will have a :04 pause just above parallel on the descent and the ascent, with no pause in the bottom.
The 1 pause squat will have a :04 pause just above parallel on the descent.
The final rep be performed with no pause.
Move with an explosive intent as you stand up out of the pauses and out of the bottom of the squat.
For the kettlebell thoracic rotations, ensure you keep your knee in contact with the ground to avoid rotating out of the hips or lumbar spine instead of the thoracic spine.
Conditioning
3 rounds
12-15 calories
15 single arm devil press
then
200 ft farmer’s carry walking lunge
14 min time cap
Notes
Today’s metcon is 3 rounds of calories and single arm devil press followed immediately by a little bit of lunging. Your score will be the time it takes to complete the 3 rounds plus the lunges, or work completed at the 14 minute time cap.
Calories should take no longer than about 1:00. You may lower the number of calories to 10-12 if this pace sounds unsustainable.
Your dumbbell should be light moderate and you will alternate hands each rep.
For the lunge, you will hold the dumbbell in one hand down by your side, and switch hands every 25-50 ft.
Oct 17, 2023
Conditioning
EMOM 30
1 – 10-12 calories
2 – 8 sandbag cleans (to shoulder)
3 – 50 double unders
Notes
The workout for today is a 30 minute EMOM of calories, sandbag cleans, and double unders. You will complete a total of 10 rounds of these movements.
Calories should be done in :45 or less. If this pace sounds unsustainable across thirty minutes, then consider lowerin the calories to 8-10 instead.
Your sandbag weight should be moderate and you should be able to move through the 8 reps at a smooth pace.
Double unders should take no longer than :40. You may decrease the number of double unders or substitute single unders.
Oct 16, 2023
Strength
Strict press + push press
3 working sets of 3+6-8
Perform 6-8/side seated straddle side bends between sets
Notes
The weight on the strict press should feel like an RPE 8, or like you could have done another 2 strict presses if necessary. Once you’ve completed 3 strict presses, finish your set by performing 6 push presses. 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.
Perform all 3 sets at the same weight.
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
For time
21-15-9
Double kettlebell deadlift
Chest to bar pull ups
Calories
12 min cap
Notes
Today’s workout is a descending ladder of double kettlebell deadlifts, chest to bar pull ups, and calories. You will complete 21 of each movement, then 15 reps of each movement, and finish with 9 reps of each movement. Your score is the time it takes to complete the descending ladder or work completed at the 12 minute time cap.
Your kettlebell weight should be moderate. Aim to complete each set of deadlifts in 1-2 sets.
Try to finish the chest to bar pull ups in no more than 3-4 sets each round. You may substitute chin over bar pull ups, banded pull up variations, or jumping pull up variations. The goal here is to choose a more challenging version of pull ups.
Calories should be completed at a pace of at least 13-15/minute. If this pace sounds overly aggressive for today, consider lowering the calories to 18-15-9.
Oct 15, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean (below the knee)
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Focus on quality positions. Try receive your power clean with your feet in a squat width. Then pause for :02 before sinking into the front squat. If your feet are not in the proper position or you are off balance and unable to pause, simply stand up, make the necessary correction, and perform the front squat.
You may build up across these rounds or you may perform multiple sets at the same weight. Try to avoid missing reps.
Conditioning
For time
40-30-20
Wall ball
Box jumps (with a step down)
11 min time cap
Notes
The metcon today is a descending ladder of wall balls and box jumps. You will complete 40 wall balls followed by 40 box jumps, then 30 wall balls and 30 box jumps, and finally end with 20 wall balls and 20 box jumps. Your score will be the time it takes to complete the workout, or work completed at the 11 min time cap.
Your wall balls should take no more than 2-3 sets each round. Choose your med ball weight accordingly.
Your box jump height should be one that you will not hesitate on. However, safety is your first priority and you are always welcome to step on the box.
