Oct 2, 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
EMOM 15
1 – 60 dubs
2 – 12 DB push press
3 – 12 burpees over the DB
Notes
The workout today will be a 15 minute EMOM of double unders, dumbbell push press, and burpees over the dumbbells. You will perform a total of five rounds of these movements.
Your double unders should take no longer than about :45. You may decrease the number of double unders, or perform singles.
The dumbbell push press should be unbroken across the workout. Choose a light moderate weight.
Burpees over the dumbbells should be completed in roughly :45. If this pace sounds aggressive for the workout, consider lowering the burpees to 10 reps, or perform 10-12 regular burpees.
Oct 1, 2023
Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean (pos. 1)
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
5 rounds
15 wall ball
12 chest to bar pull ups
*10 min cap*
Notes
Today’s metcon is 5 rounds of wall balls of chest to bar pull ups. Your score will be the time it takes to complete the 5 rounds or your reps completed at the 10 minute time cap.
Your wall balls should be completed unbroken across the rounds. Choose your weight accordingly.
The chest to bar pull ups should be completed in 2-3 sets across the workout. You may substitute chin over bar pull ups, banded pull up variations, or a jumping pull up variation. Choose a more challenging version of the pull up than you normally would.
Sep 29, 2023
Conditioning
Teams of 2, 5 rounds for time
400 m run (together)
20 wall balls (each)
40 box jumps (opwaat)
*30 minute time cap*
Notes
The team workout today is 5 rounds of running, wall balls, and box jumps. Your score will be the time it takes to complete all 5 rounds or the work you’ve completed at the 30 minute time cap. Runs will be completed together while wall balls and box jumps can be completed opwaat (one person working at a time). However, you must complete 20 wall balls before switching with your partner.
Your runs should take no longer than about 2:30. If this pace sounds overly aggressive then consider lowering the distance to 300 m.
Try to finish your wall balls in 1-2 sets each round.
Box jumps should be done to a height you will not hesitate on. Step down from each jump. Keep these sets small before switching with your partner.
Sep 28, 2023
Strength
Part 1: 3 sets Wall Facing Handstand Scissor Kicks x 6-10/side
*2-3 Light Kick Ups to Wall in between sets
Part 2: 2-3 sets
3-5 False Grip Pull Ups or Ring Rows at 21×1 tempo
5-7 Ring Dips at 21×2 tempo
Notes
There are 3 levels to the Wall Facing Scissor Kicks. The easiest variation has at least one foot on the wall at all times. Bring both feet to the wall before switching legs . The second variation has the feet off the wall at the same time for a brief moment as you switch legs. The hardest variation requires you to pause with both feet off of the wall stacked over your center of gravity while switching legs.
If you feel yourself losing balance and getting ready to fall forward, be sure to rotate to the side so you can have safe dismount. Do not let yourself fall forward onto your back at any point
If you are unable to perform a full wall facing handstand then you may scale this to a [handstand from a pike position on a box with one leg stacked over your hands. DO this for a :10-:20 per side for 1 or 2 rounds each set.
For the kick ups into the back-to-wall handstand, try to have either no contact with the wall or just a light touch of your foot against the wall. Wait until your lead leg is either vertically balanced or has lightly touched the wall before bringing your plant leg up to meet it.
Be sure to bring your arms to full extension without losing the false grip at the bottom of your [pull ups/ring rows.
You may keep one foot on the ground or a box for the [ring dips if necessary. Spot yourself as much as is necessary to achieve a control through the full range of motion.
Conditioning
For time
500 m row/1000 m bike
8 wall walks
400 m run
8 wall walks
500 m row/1000 m bike
8 wall walks
400 m run
500 m row/1000 m bike
*16 minute cap*
Notes
The workout today is rowing/biking, wall walks, and running. Your score will be the time it takes to complete the workout, or work completed at the 16 minute time cap.
Your row or bike should be completed in 2:10 or less. If this sounds like an overly aggressive pace, consider lowering the distances to either 350 on the rower or 750 on the bike erg.
Your runs should be completed in 2:30 or less. If this sounds like an unsustinable pace, lower the distance to 300 m. Keep in mind, it is only two 400 m runs.
Wall walks should be done in less than 2:00. You may decrease the reps to 6-7 or modify the height of the wall walk to meet this time suggestion.
Sep 27, 2023
Strength
Front Squat
Build to 2-3 working sets of 3-5 reps
Perform 3-5 wall bridges/side between sets
Notes
Try to go heavier on the front squat than you did last week when you had to pause on the first rep
For the wall bridges, start standing with hands on the wall, exactly in line with your feet with knees slightly bent. Turn your palm outward and lift the fingers off the wall so you are leaning on the heel of the palm. Initiate with the leg followed by the same side hand (if you go left take a step with the right leg followed by the right hand), when the hand arrive to the wall make sure the fingers pointing inward towards each other. Then exit the position first with the hand followed by the leg.
This should be relatively easy, if you feel too much effort try to soften the body, let it twist keep the knees bent and notice if you hold an unnecessary tension.
When you got it gradually lower your hands on the wall until hip height (no point going lower than that on the wall).
Conditioning
For time
18-15-12-9
DB front squats
box jump overs
pull ups
*15 min cap*
Notes
Today’s metcon is a descending ladder of dumbbell front squats, box jump overs, and pull ups. You will complete 18 of each movement, then 15 of each movement, followed by 12 reps and finally 9 of each movement. Your score will be the time it takes to complete the workout, or reps completed at 15 minutes.
Your dumbbell weight should be moderate. Aim to complete the squats unbroken throughout the workout.
Perform your box jump overs to a height that you will not hesitate on. Remember, safety is the priority and you can step on the box if you are worried about missing the jump.
Try to complete your pull ups in 2-3 sets each time. You may substitute banded pull ups or jumping pull ups.
Sep 26, 2023
Conditioning
For time
100 calories
80 sit ups
60 dumbbell push press
40 burpees over the bar
20 power cleans
*25 minute cap*
Notes
The workout today is a long chipper of calories, sit ups, dumbbell push press, burpees over the bar, and power cleans. You must complete all the reps of one movement before moving on to the next movement. Your score is the time it takes to complete the chipper or reps completed at the 25 minute cap.
You should be able to move through the calories at a pace of at least 10/minute. If this sounds like an overly aggressive pace, lower the number of calories to 80.
You should be able to move through the sit ups at a smooth pace, maybe with 2-3 small breaks throughout the reps.
Your dumbbell weight should be light enough to complete the push press in sets of at least 12.
The burpees should be done at a pace of 10/minute or faster. Reduce the amount if you cannot sustain this pace.
Your power clean weight should be moderately heavy, and allow you to complete a rep every :06-:08.
Sep 25, 2023
Strength
Barbell hip extension
Build to 3 sets of 6-8 w/ a :01 pause at the top of each rep
*Perform :40-:60 full eagle hang or :20-:30/side half eagle hang in between sets
Notes
Perform all 3 working sets at the same weight and aim for the top end of the rep range. If you get 3×10 this week, increase the weight next week.
You may take your hands wider on the half eagle hang if necessary for shoulder comfort.
Conditioning
EMOM 15
1 – 10 dumbbell snatch
2 – 8 dumbbell box step overs (single DB)
3 – 10-12 calories
Notes
The metcon today is a 15 minute EMOM with dumbbell snatch, dumbbell box step overs, and calories. You will complete a total of 5 rounds of these three movements.
You will use the same dumbbell weight for the snatches and step overs. Choose a moderate weight that will allow you to keep the snatches and step overs unbroken, but that will also be challenging.
Calories should take no longer than :45 or so. You may decrease the number of calories to 8-10 if this pace sounds unsustainable.
Sep 24, 2023
Strength
Every 1:30 x 6 rounds
1 snatch
Notes
You will have time to build to a working weight before the clock begins. Once the intervals start, you can either build up across your sets or repeat the same weight for multiple sets.
Focus on quality positions in the pull and vertical extension on the snatch.
Conditioning
For time
20 toe to bar
32-36 calories
20 DB thrusters
32-36 calories
20 toe to bar
11 min cap
Notes
Today’s workout is a pyramid chipper of toe to bar, calories, and dumbbell thrusters. Your score will be the time it takes to complete the workout, or the work completed at the 11 minute time cap.
Toe to bar should be completed in no more than 3-4 sets. You may substitute knee raises, leg raises or V-ups/sit ups if you’re unable to hang from the pull up bar.
Calories should be completed in about 2:15 or less. You may lower the number of calories to 28-32 if this pace sounds overly aggressive for today.
Your dumbbell thrusters should be completed in 1-2 sets. Choose a light-moderate weight.
Sep 22, 2023
Conditioning
With a partner, for time
100 body weight step overs
100 hang power cleans w/ single DB
100 burpees over the DB
100 single arm DB thrusters
*Every 3:00 run 200 m
Notes
The team workout for today will be done in teams of 2. You will work opwaat (one person working at a time) style to complete the chipper. Every 3 minutes, you and your teammate will complete a 200 m run, including the first 3:00.
Your runs should take no longer than about 1:15. If this pace sounds aggressive for 200 m, consider running 150 m instead.
Your step overs will be done with no weight. Use a box height where you will not hesitate on. It is recommended you switch with your partner every 10 reps or so.
The hang power cleans will be done with one dumbbell. Alternate hands each rep. The weight should be light.
Burpees should be completed at a pace of at least 12/minute. Keep your sets small before switching with your teammate.
Thrusters will be done with one dumbbell as well. This will be the same weight you use for the hang power cleans. Switch every 10 reps or so with your partner and make sure you alternate arms each set, but you do not have to switch arms each rep.
Sep 21, 2023
Strength
Part 1: 3 sets Wall Facing Handstand Scissor Kicks x 6-10/side
*2-3 Light Kick Ups to Wall in between sets
Part 2: 2-3 sets
3-5 False Grip Pull Ups or Ring Rows at 21×1 tempo
5-7 Ring Dips at 21×2 tempo
Notes
There are 3 levels to the Wall Facing Scissor Kicks. The easiest variation has at least one foot on the wall at all times. Bring both feet to the wall before switching legs . The second variation has the feet off the wall at the same time for a brief moment as you switch legs. The hardest variation requires you to pause with both feet off of the wall stacked over your center of gravity while switching legs.
If you feel yourself losing balance and getting ready to fall forward, be sure to rotate to the side so you can have safe dismount. Do not let yourself fall forward onto your back at any point
If you are unable to perform a full wall facing handstand then you may scale this to a [handstand from a pike position on a box with one leg stacked over your hands. DO this for a :10-:20 per side for 1 or 2 rounds each set.
For the kick ups into the back-to-wall handstand, try to have either no contact with the wall or just a light touch of your foot against the wall. Wait until your lead leg is either vertically balanced or has lightly touched the wall before bringing your plant leg up to meet it.
Be sure to bring your arms to full extension without losing the false grip at the bottom of your [pull ups/ring rows.
You may keep one foot on the ground or a box for the [ring dips if necessary. Spot yourself as much as is necessary to achieve a control through the full range of motion.
Conditioning
4 rounds for time
200 m run
5 wall walks
15 toe to bar
16 minute cap
Notes
Today’s metcon is four rounds for time of running, wall walks, and toes to bar. Your score is the time it takes to complete the four rounds or work completed at the 16 minute time cap.
Your runs should take no longer than about 1:15. You can run 150 m instead if this pace sounds overly aggressive.
Wall walks should take no longer than about 1:00. You may decrease the number of wall walks or modify the range of motion.
Toe to bar should be completed in no more than 3-4 sets. You may substitute leg raises, knee raises, or V-ups/sit ups if you are unable to hang from the pull up bar.
