Friday 2.15.19

12 – 9 – 6:
Burpees over Bar
Front Squats (95/65)

Directly into…
12 – 9 – 6:
Burpees over Bar
Hang Squat Cleans (95/65)

Directly into…
12 – 9 – 6:
Burpees over Bar
Thrusters (95/65)

Today’s workout takes a light barbell through three movements, moving from front squat, to hang squat clean, to thruster. Stimulus wise, we are looking for a barbell that we are confident we could complete 21+ thrusters with, unbroken when fresh.

Thursday 2.14.19

AMRAP in 15 minutes:
60 Double-Unders
20/15 Cal Bike
10 Push Jerks (165/110)

Today we have two basic monostructural movements with a moderate push jerk. Stimulus wise, we are looking for a loading that we are very confident we could complete 10+ rounds unbroken, and during the actual workout, we break at most one time. The aim is a challenging weight, but not one that we need to split as 4-3-3.

Wednesday 2.13.19

5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench/Floor Press @ 51X1
15 Weighted AbMat Sit-Ups

5 Deadlifts – 70% of 1RM Deadlift
4 Deadlifts – 73-75% of 1RM Deadlift
3, 2, and 1 – Build to a heavy.
Rest 2:00 between sets.

On the Deadlifts, we are looking to build towards a heavy single following our conditioning today. Moving heavier loads after an intensive conditioning piece is a skill to consistently refine. To clarify – looking for a heavy single, and not a max effort single. Let’s place more emphasis on our movement, than the loading on the bar. On these repetitions, we’ll start 70%, climb 3-5% for the following set, and it’s athlete’s choice beyond that. We can continue to climb in the same 3-5% jumps, entirely based on feel of the previous set.

Tuesday 2.12.19

AMRAP in 18 minutes:
9 Power Cleans (155/105)
9/6 Strict HSPU
9 Front Squats (155/105)
9/6 Strict Pull-Ups

Today’s workout couples a moderate barbell with two strict gymnastic movements. Purposefully strict today, our challenge will be the stamina over the course of the 18 minute range. It is not often that we incorporate strict gymnastics into our metabolic conditioning, which in turn naturally places a large emphasis on pacing.

Monday 2.11.19

“On the 4:00” x 6 Rounds:
12 Cal Bike
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 Cal Bike

Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.

Friday 2.8.19

AMRAP in 20 minutes:
30 Overhead Squats (65/95)
30 Burpees
30 Toes to Bar
30 Calorie Row

Consistent sets from the start of the workout. Excellent chance to hone in our pacing over the 20 minute range.

Thursday 2.7.19

Not For Time:
5×5 Floor Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups

100 Banded Good Mornings
100 Banded Pull-Aparts

On the bench press, we are looking to build steadily to a 5-Rep heavy for the day. Immediately after each set, complete a single set of Strict CTB Pull-Ups. We are looking for the added range of motion today, in chest contact.

For the good mornings and band pull-aparts choose a band that allows for at least 50 repetitions to be unbroken if we went for it, and aim to complete these totals in large, quick moving sets.

Wednesday 2.6.19

AMRAP in 5 minutes:
15 Burpees over Bar
21 Power Cleans (105/155)
21/27 Cal Bike

Rest 5 minutes…

AMRAP in 5 minutes:
15 Burpees over Bar
21 Power Cleans (95/135)
21/27 Cal Bike

Rest 5 minutes…

AMRAP in 5 minutes:
15 Burpees over Bar
21 Power Cleans (80/115)
21/27 Calorie Assault Bike

Today we have three intervals of an identical repetition scheme. What changes between the rounds is the loading on the barbell. Reducing in load over the three AMRAP’s, our aim is to keep the intensity high despite the fatigue.

Finishing a full round inside these windows will be challenging. Naturally the bike will be a longer effort, given the inevitable fatigue that will be present from the previous work.

Tuesday 2.5.19

25 Double-Unders
5 Power Snatches (115/80)
25 Double-Unders
3 Bar Muscle-Ups

In this 15:00 AMRAP, our focus of effort is going to be on the middle 10:00. From minutes 4:00-14:00. Although this sounds a bit strange to read, these minutes between those two marks is where the vast majority of athletes will fall off pace. A common trend in such a workout is that athletes come out looking very strong, with quick work on the snatches and potentially unbroken sets on the bar muscle-ups. But about 4:00 in, we slow dramatically as the movements “catch up” with us. This carries until the 14:00 mark, where in the final 60 seconds, we’re able to turn it back up for a final push.


10:00 of Handstand Walk/Push-up Practice

Today’s workout is naturally a shoulder taxing workout, resulting in this practice being realistic and challenging.

Monday 2.4.19

Kettlebell Swings (53/70)
Box Jump Overs
Front Squats (95/135)

A short, but high intensity 21-15-9 as our conditioning for the day.

Stimulus wise, we are looking for a workout where we can hang onto both the kettlebell and front squat loads for either unbroken, or very large sets. The loads are on the challenging side for these repetitions (most especially in the 21’s and 15’s), so meeting this stimulus is intended to be challenging.