– Recovery: All work is geared at ”conversational” pace, 130-150 BPM.
EMOM 35:
Minute 1: 45s Bike
Mintue 2: 45s Row
Minute 3: 45s Mountain Climbers
Minute 4: 45s Ski Erg or Jog
Minute 5: 45s Single Unders
– Strength: Week 1 of Speed work with the Close Grip Bench Press. Use chains or bands. If you’re unable to use either, still use 50% and work on accelerating through each rep AFAP.
– Metcon: Shoot for 12-14 minutes on today’s workout – around 80% effort. Break sets of KBS so you’re consistent across all sets. If needed, you can sub rope climb with legs as fatigue sets in.
https://www.youtube.com/watch?v=heL5eKVPABM
For time:
40 KBS (70, 53)
4 Legless Rope Climbs
30 KBS
3 Legless Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Legless Rope Climbs
https://www.youtube.com/watch?v=nhxFsIDdhas
7 pronated
7 neutral
7 supinated
– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing into palms facing out paired with iso-dynamic KB rows, which we’ll go over. Use 2 sets to work up to your desired weight for today then complete 5 sets of 8 with a minute of rest between sets.
– Metcon: Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18-minute time cap for this workout.
AMRAP 7 at a slow pace:
8 KB Swings (4 Russian + 4 American)
8 Squat Thrusts
16 Banded pull-aparts
16 Banded Pushdowns
Then,
3-Way Banded Shoulder Lat Stretch x 30s each position.
– neutral to pronated grip
– Use incline if possible
https://www.youtube.com/watch?v=935m-m9Ytbw
For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb
Rx+:(70, 53) (Legless Rope Climbs)
L3: (Rope Climbs of 3-2-1-1)
L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)
L1: (35, 25 Russian Swings) (10 Ring Rows each round)
18:00 Cap
7 pronated grip + 7 neutral grip + 7 supinated grip.
– Strength: We’ll start off today using a ”contrast method” by using single-strand band-tension first, then remove the bands and build to a 1RM. You’re going to notice this will potentiate your band-less sets. Shoot for a 5# PR. Last tested 12/10.
– Metcon: There is only one piece today so effort should be close to maximal. There are two options for weights today – if you’re able to move fast with the ”Rx+” weight then go for it. Expect to see this one again in 12 weeks.
5 x 1 w. single strand band resistance up to a heavy set.
Then remove the bands,
4 x 1 up to a 1RM.
AMRAP 7:
Squat Clean Thrusters (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
AMRAP 7:
10 Thrusters (95, 65)
10 Burpees
– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will complete 8-10 sets of 2-3 repetitions focusing on technique. Add weight if form permits.
– Metcon: This metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice.
5 Minutes of Dynamic Warm-up that consists of:
High Knees
Butt Kickers
A Skips
B Skips
Carioca
Back Pedal
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Then,
1 Power Clean on Coaches Call x 3 sets.
1 Squat on Coaches Call x 2 sets
1 Squat Clean Thruster on coaches call x 2 sets
– Build to a 1RM.
– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.
AMRAP 7:
Squat Clean Thrusters (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
AMRAP 7:
10 Thrusters (95, 65)
10 Burpees
Tabata Elbow Plank
Rx+:(Band Resisted Elbow Plank)
– Metcon: Work with a partner splitting work however you see fit. Thrusters should be able to be completed in 7-10 reps per set. Effort today should be around 80%.
For time with a partner:
75 Thrusters (115, 75)
100 T2B
1 Mile Run
100 T2B
75 Thrusters (115, 75)
1 Mile Run
– Metcon: It’s up to you and your teammate today to come up with a strategy that works best. Both thrusters and T2B should be able to be completed in at least 5 reps per set – there is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.
Partner up and complete:
AMRAP 7:
Thrusters x 5
T2B x 5
100 Meter Run
*Start with an empty barbell and add weight each set ending at work weight for the Metcon.
For time with a partner:
50 Thrusters (115, 75)
50 T2B
1 Mile Run
50 T2B
50 Thrusters (115, 75)
1 Mile Run
L3: (95, 65)
L2: (75, 55) (Knee Lifts)
L1: (65, 45) (Abmat Sit-ups)
30:00 Time Cap
– Strength: Build to a 3RM in the close grip chin-up over the course of 6 sets.
– Metcon: Today’s metcon is more of an accessory piece of the upper-body, but don’t underestimate this work – you should be able to complete sets of at least 5-10 reps throughout.
30-20-10
DB Hang Power Cleans (50, 35)
Handstand Push-ups (any style)
Straight into part 2
30-20-10
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)
https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be
– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.
– Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to perform large sets of each movement without hitting failure. We’ll review all of the movements in our warm-up today.
Grab a set of DBs and a band and complete:
10 Double DB Rows
30 Banded Pulldowns
10 DB Hammer Curls
30 Banded Pushdowns
10 DB Hang Power Cleans
30 Banded pull-aparts
10 Push-ups on DBs
30 Overhead Banded Triceps Extensions
10 DB Hang Power Cleans
*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.
Then,
Review Pull-ups and available scaling options for the remainder of the warm-up.
Weighted Close Grip Chin-up
– L3: Bodyweight 6 x 3. Rest 90s.
– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.
AFAP, but not for time:
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then,
21-15-9
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set
L3: (45, 30)
L2: (35, 25) (Box Push-ups)
L1: (25, 20) (Box Push-ups)
22:00 Time Cap on this work
https://www.youtube.com/watch?v=C3i3DZYn5YE
30s each pose
– Strength: Same variations as last week, 5% heavier. Speed should be maintained on all sets.
– Metcon: Today’s piece is benchmark last tested on 10/29 – high effort 90-95%. Try to beat your previous time by 15-20s.
https://www.youtube.com/watch?v=YdKpRwTguX8
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
