Oct 13, 2023
Conditioning
Teams of 3
Calories, and…
100 bar facing burpees
50 power cleans
50 synchro wall balls
800 m run
50 synchro wall balls
50 power cleans
100 bar facing burpees
*30 min cap*
Notes
The team workout today will be completed in teams of 3. Two people will be working on the chipper, opwaat style (except on the wall balls and run) while the third teammate is on a machine, accumulating calories. You may rotate at any time. You will have two scores for this workout: your time on the chipper and number of calories completed in the 30 minute time cap. If your team completes the chipper before the 30 minute cap, all three of you may accumulate calories, opwaat style.
You may rotate who is on the machine at any time. It is suggested you don’t keep the calorie sets too large, so as to maintain some kind of consistency on the machine. For example, consider switching every 12-15 calories.
Burpees should be completed at a pace of at least 12/minute. If this pace sounds aggressive for your team, consider decreasing the number of burpees to 80-85. Keep these sets small before switching with your partner.
Power clean weight should be moderate. You should switch every 1-3 reps with your teammate.
Wall balls will be completed in synchro which means the wall balls should hit the target at the same time and you will reach the bottom of your squat at the same time as your teammate. Choose a weight that will allow you to complete the 50 reps in no more than 3-4 sets.
The run will be completed by two teammates. Your third teammate will stay behind to accumulate calories. The run should take no longer than 4:30 or so. You may lower the run distance to 600 m if that pace does not sound reasonable.
Oct 12, 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
10 rounds
5 renegade rows
5 dumbbell swings (Russian kettlebell swing height)
5 box jumps
*11 min cap*
Notes
Today’s workout is ten rounds of renegade rows, double dumbbell swings, and box jumps. Your score will be the time it takes to complete all ten rounds or the work completed at the 11 minute time cap.
Your dumbbell weight should be moderate for the renegade rows. These should be smooth through most of the rounds.
The swings will be to parallel, like a Russian kettlebell swing. They should be unbroken.
The box jumps should be done at a smooth pace. You are welcome to challenge yourself with the height of the box, but keep in mind that safety is the top priority.
Oct 11, 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
EMOM 15
5-7 calories + 4 dumbbell thrusters
Notes
The metcon today is an EMOM of calories and dumbbell thrusters. You will perform the calories and thrusters in the same minute for 15 rounds.
Your calories should take no longer than :30. These will have to be done at a pretty high intensity. If you think this calorie range is not sustainable consider doing 4-5 calories instead.
The dumbbell weight should be light-moderate. These thrusters will be unbroken across the 15 minutes.
Oct 11, 2023
Conditioning
4 rounds for time
3 muscle ups (or 6 chest to bar pull ups)
3-4 wall walks
Rest 5:00
4 rounds for time
12 toe to bar
35 double unders
Rest 5:00
4 rounds for time
8 pull ups
12 goblet hold reverse lunges
*7 min cap on each section*
Notes
Today’s workout is 3 gymnastics based couplets. You will rest 5:00 between couplets, and each couplet is capped at 7 minutes. Your score will be your three separate times.
Muscle ups can be substituted with chest to bar pull ups or another pull up variation. Choose a more challenging version of the pull up than you normally would. If you choose a pull ups variation, perform 6 reps instead of 3.
Your wall walks should take no longer than about :45 or so. You may decrease the number of reps or modify the height of the wall walk.
The toe to bar should be completed in no more than 2-3 sets. You can modify these with knee raises, leg raises, or sit ups.
Double unders should take no longer than :25 each round. You may lower the number of double unders or go to single unders.
Pull ups should be done in 2-3 sets across the rounds. You may substitute banded pull ups or jumping pull ups.
You may use either a kettlebell or dumbbell for the goblet hold reverse lunges. Aim to complete these unbroken with a moderate weight.
Oct 9, 2023
Strength
Strict press + push press
3 working sets of 3+6
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
4 rounds for time
18-21 calories
15 dumbbell snatches
9 box jump overs
12 minute cap
Notes
Today’s metcon is four rounds of calories, dumbbell snatches, and box jump overs. Your score will be the time it takes to complete the workout or work completed at the twelve minute cap.
Your calories should take no longer than about 1:30. If this sounds like an aggressive pace, consider lowering the calories to 15-18.
Your dumbbell weight should be moderately heavy. The goal is to complete these in 1-2 sets each round.
You are welcome to push yourself on the box jump over height today. Safety is always the top priority though, so keep that in mind when choosing a height.
Oct 8, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean (pos. 2)
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
3 sets
AMRAP 3
400-500 m row
8 burpees over the bar
max front squats
1:00 rest
Notes
The workout today is 3 sets of a 3 minute AMRAP. You will rest 1:00 between AMRAPs. Each set will start with a 400-500 m row and 8 burpees over the bar. After the row and burpees, you will complete as many front squats as you can in the remaining time. The total number of front squats will be your score for the workout.
If you think your 500 m split on the rower will be slower than 2:05, consider rowing closer to 400 m instead of 500 m.
The burpees over the bar should be about :30 or less. These are meant to be faster than normal. You may lower the number of burpees to 6-7 to maintain a higher level of intensity.
Your front squats should be light so that you can pick the bar up right away, and hang on for the remaining time.
Oct 6, 2023
Conditioning
Teams of 4, each pair working on a separate workout
15-12-10-8 man makers
200-300-400-600 m running
18-25-27-30 burpee box jump overs
20-15-10-5 sandbag cleans
*30 min cap*
Notes
The team workout today will be completed in teams of 4. You will operate in pairs of 2 and start on separate couplets. When both teams have completed their first couplet, they will switch and complete the other couplet. The time cap for teams to finish both couplets is 30 minutes.
The man makers will be completed with two dumbbells. One rep is push up + row (left) + push up + row (right) + push up + squat clean. Today we will be omitting the shoulder to overhead piece. Choose a light weight that allows you to move through 1-3 reps at a time before switching with your partner.
If you think your run pace will be slower than a 9:00/mile then consider decreasing the distances to 200-300-400-400.
Your box height should be one that you will not hesitate on. As always, you may step on the box if you’re concerned about missing.
The sandbag should be a moderate weight that allows you to move through reps at a smooth pace. Keep your sets small before switching with your partner.
Oct 5, 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 pullups, 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 12
12 toe to bar
6 wall walks
4 devil press
Notes
The metcon today is an AMRAP of toe to bar, wall walks, and devil press. Your score is the rounds and reps completed in 12 minutes. You will perform the devil press with one dumbbell.
Your toe to bar should be done in 2-3 sets. You may substitute leg raises, knee raises, or sit ups if you cannot hang from the pull up bar.
Wall walks should be done in about a minute. If this pace sounds overly aggressive, you may decrease the reps or modify the height of the wall walks.
Your devil press weight should be light-moderate so that you can move smoothly through the reps. You will alternate arms each rep.
Oct 5, 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
For time
40 calories
20 dumbbell front squats
400 m run
20 dumbbell front squats
40 calories
*13 min cap*
Notes
The workout today is calories, dumbbell front squats, and running. Your score will be the time it takes to complete the workout, or work completed at the 13 minute time cap.
Calories should take no longer than 2:30 on either end. This is about a 15 calorie/minute pace. If this sounds too aggressive, consider lowering the calories to 35.
Your dumbbell weight should be moderately heavy. The goal is to go unbroken, but two sets on the squats is also acceptable.
The run should be completed in 2:15 or less. You may lower the distance to 300 m if this pace sounds out of reach for the day.
Oct 3, 2023
Conditioning
At 0:00
1500 m – 2000 m row
At 10:00
15 double kettlebell cleans
100 ft kettlebell front rack walking lunge
15 double kettlebell cleans
At 20:00
40 burpee pull ups
Notes
Today’s workout will have three pieces. You will start a new piece every ten minutes. Each section will be capped at 8:00 minutes to guarantee at least 2:00 of rest.
If you think your machine pace will be slower than 2:10, row closer to 1500 m. If you are using a bike erg, double the distance (3000-4000 m).
Your kettlebell cleans should be done in 1-2 sets. The lunges should be completed in at least 25 ft unbroken segments.
For the burpee pull ups, choose a pull up bar that is less than 4-6 inches out of your reach from standing. If you can’t get perform a pull up, you will do a burpee followed by a jumping pull up from a height that allows you to get your chin over the bar.
