Month: November 2022

Skill
10 minutes of handstand practice

We’re taking a total break from our squat/deadlift/press progression this week, and then will be back with a light week after Thanksgiving before jumping back into one more full month of the sequence.

For today, have fun working on any handstand skills and drills that appeal to you! Talk to your coach for recommendations.

Workout of the Day
AMRAP in 15 minutes:
10 push ups
20 deadlifts
10 push ups
40 double unders

Your barbell should be light enough that each round takes no more than 2 or 3 sets. Pick a jump rope volume and difficulty that takes less than a minute fresh. Scale or break up your push ups so that your range of motion isn’t suffering; you should have a full and clear lockout at the top of each rep, and your chest should touch the ground at the sternum (not belly or thighs) at the bottom of each rep.

standard: 115/85
rx: 185/135
sport: 225/255, drag rope double unders
metcon: 5×2:00 on, 1:00 off

Workout of the Day
For time, with a 20 minute time cap:
400 m run
60 wall balls
800 m run
60 wall balls
400 m run

If the run volume looks too high for you, cut the distances down to 200-500-200. If the wall ball will be the sticking point, then consider keeping the numbers the same (60 per round) but dropping the weight way down; using a very light medicine ball like the 4 or 6 pounder will let you practice the motion and gain endurance while avoiding burning out.

standard: 12/8
rx: 20/14
sport: 20/14, 75 wall balls each round instead of 60
metcon: AMRAP in 20 minutes: 20 calories, then rest 1 minute

Workout of the Day
AMRAP in 20 minutes with a partner:
One partner does:
12/9 calories (row, bike, or ski)
9 hang power cleans
6 lateral burpees

While partner 1 does that, partner two rests. Once partner one finishes their calories, hang power cleans, and burpees, partner two does that sequence while partner one rests. Continue to relay back and forth for 20 minutes.
Do your best to share a machine, but only share a barbell if it’s the perfect weight for both partners.
Both partners completing the 12-9-6 counts as one round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7×2:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
AMRAP in 16 minutes:
4 pull ups
4 toes to bar
16 box jumps
16 goblet lunges w/dumbbell

If the kipping pull up and toe to bar are still outside of your reach, scale down to 8 ring rows instead of those two movements. You should be able to finish your pull ups and toes to bar in a single set without dropping off the bar in between, so if you’d like to work on those movements but don’t yet have the endurance to hang on for a cumulative 8 reps then drop the numbers down until you can go unbroken.

standard: 8 ring rows instead of 4 pull up/4 t2b, 20/12″ box, 35/20 lb
rx: 24/20″ box, 50/35 lb
sport: 24/20″ box, double dumbbell front rack lunge at 40/25 lb
metcon: 8×1:40 on, 0:20 off

Skill
EMOM for 8 minutes:
2 squat clean thrusters

Work up to a heavy double, making sure that you aren’t leaning back or using an asymmetric press-out on the push press at the top of each lift; your core should stay tight as you finish the movement.

Workout of the Day
3, 4, or 5 rounds for time:
400 m run
8 squat cleans
16 minute time cap

Your squat clean weight should have you doing small sets or quick singles. 4 rounds as a default is a great target, but if you’re newer or find running to be particularly challenging, pick the 3 round option.

standard: 3 rounds at 95/65
rx: 4 rounds at 135/95
sport: 5 rounds at 135/95
metcon: 7×1:20 on, 0:40 off

Skill
Deadlift
5 reps at 75%
3 reps at 85%
1 or more reps at 95%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
AMRAP in 12 minutes:
20 med ball sit ups
30 med ball step overs
40 double unders

This is a good opportunity to push for the rx difficulty if you’re often close to it. Try challenging yourself on the double unders, and scaling the med ball weight and box height a little bit less than you normally would.

standard: 12/8 lb ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport: 30/20 lb ball, 24/20″ box
metcon: 3x 3:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
3 strict pull ups
5 kipping pull ups
7 push ups

You should ideally be scaling the volume and difficulty of your strict and kipping pull ups so that you can do them in one set with a little bit of rest after the push ups. If you normally go back and forth between a band and ring rows, this is a good time to practice with the band.

Workout of the Day
3 rounds:
2 minutes of calories (row, bike, or ski)
30 seconds of rest
2 minutes of sandbag cleans
30 seconds of rest

30 seconds is minimal rest; pace this like a 15 minute AMRAP and you’ll end up at a good cadence. Sprint at your own peril.

standard: 55/45
rx: 100/70
sport: 100/70, assault bike
metcon: 6×2:00 on, 0:30 off

Skill
Front Squat
5 reps at 75%
3 reps at 85%
1 or more reps at 95%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
For time, with a 15 minute time cap:
40 alternating dumbbell power snatches
500 m run
30 burpees
500 m run
20 devil presses

A quick and simple way of scaling this workout is to knock 10 reps off of each movement, so that the rep scheme goes 30-20-10 instead of 40-30-20. Pick a dumbbell weight that lets you move through your 40 reps in sets of no less than 10.

standard: 35/20
rx: 50/35
sport: 50/35. burpees to a target 6 inches above your standing reach
metcon: 6×1:30 on, 0:30 off

Workout of the Day
5 rounds:
90 seconds of hang squat cleans
90 second of calories (row, ski, or bike)
At the start of each 90 second interval, complete 50 drag rope single unders

Pick a barbell weight that has you working in sets of about 3-8 throughout the whole workout. Your score for this one is the sum of your calories and hang squat cleans; the drag rope singles are just a buy-in and don’t count toward your total.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:30 on, 1:30 off

Workout of the Day
AMRAP in 20 minutes:
10-20-30-40-50.. etc.
Push press
Box jump over
After each round of push presses and box jump overs, run 400 m

Your barbell should be light enough that you can hold sets of 10 for the first few rounds of the workout.

standard: 55/35 lb, 20/12″
rx: 75/55 lb, 24/20″
sport: 95/65 lb, 24/20″
metcon: 8×2:00 on, 0:30 off