"The Witching Hour"
Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)
Metabolic Conditioning: “The Witching Hour“
5 rounds – AMReps (as many reps as possible)
In 3 minutes –
6 Jerks (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/155#)
Rope climb (Health: 6 rope lay downs, Athletic: 1, Performance: 1/2)
Max rep bumper plate push 20′ (Health: 15#/25#, Athletic: 25#/35#, Performance: 35#/45#) OR 20′ forward run out, 20′ backward run back = 1 rep, no line touch
2 minutes of rest
Scaling Guide: 80 – 150 reps of sled push, about 15 per round
Coaching Tips: The first round or two of the jerks should be unbroken. Utilize the second dip [in the push jerk] so you aren’t pressing it out overhead. Push jerks are a bit faster, but split jerks may be better with the heavier load. For the rope climbs, use whatever technique is fastest for you (maybe even legless if you are competent). Use a cautious pace for the sleds the first round or two so you can speed up on the later rounds!
Optional ‘Cash Out’: 16 lunge db suitcase lunge steps, 16 sit ups, 26 calorie row, 3 rounds, OR 3 sets of 15 db/goblet squats, supersetted with 10 db/kb shoulder presses
Context: Practice – Row the 1500 as if it were a competition, log it as a separate benchmark.
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)
Metabolic Conditioning: “Bowchaser“
In 22 minutes
1500m row (all levels) Log this as its own benchmark.
2 min rest
Then max rounds with the remaining time:
6 power snatch (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)
6 Overhead squats (same)
6 dumbbell weighted strict pull-ups (Health: assisted, Athletic: 5#/10#, Performance: 10#/25#)
40′ bear crawl
Scaling Guide: 5 – 7 rounds, about 6-7 min for the row, then 2 min per round after. Scale Up: 95/155lb bar, 25/45lb weighted pull ups.
Coaching Tips: Weighted pull-up must be done with a dumbbell to be “performance.” Row the 1000m as if it were a workout itself. Log your score on this as a benchmark by itself. Be smart about the power snatches and overhead squats. If you cannot do a challenging load due to shoulder issues, change this to power cleans and front squats (including part way through the workout if needed). Keep the pull ups strict and hold the dumbbell between the feet, ankles, or thighs. Go fast on the bear crawls and rest often. Avoid staying in the ‘up’ position to long.
"Bishop at Sunset"
Context: Practice – Talk about proper warm up sets before heavy lifting.
Skill Practice Warm Up: Spend 7 minutes working on single arm kettlebell snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 per side.
Strength: 6 x 2 Front Squat or front box squat (6 sets of 2 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)
Super Set: 6 x 4 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Bishop at Sunset“
8 minute AMRAP (as many rounds as possible)
6 Dumbbell Push Press (Health: 10#/15#, Athletic*: 15#/25#, Performance: 25#/45#)
14 Wall Balls
50m Bumper Plate Farmer Carry (Health: 10#/15#, Athletic*: 15#/25#, Performance: 25#/45#)
Scaling Guide: 3 – 6 Rounds Scale Up: 35#/53# KB
Coaching Tips: The dumbbell push presses must be push presses (no jerking). The shoulders will be fatigued for the wall balls, so make sure you are using as much hip drive and hand/wrist flip as possible to get the ball up to the target. Holding the ball at the bottom will keep the ball closer to the target at the top as well as prevent the need to squeeze the ball (wasting energy). Try and do the farmer carries with straight elbows. Bent arms here will make the push presses and wall balls more difficult.
Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 200m run, 3 rounds OR 3 sets of 12 strict toes to bar in a super set with 12 wide-grip pull-ups
Context: Practice – Focus on the lock out of both the jerks, the push ups, and the kb swings.
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Metabolic Conditioning: “Crud Muffin“
For time. 5 rounds
10 clean and jerks (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
15 American Kettlebell swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
400m run OR 2 rounds of 30 double unders, 5 burpees
1 min rest
Scaling Guide: 20 – 26 minutes, about 4.5 min per round including the rest. Scale Up: 105#/155# bar, 53#/70# kb
Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push ups. Keep these legit! No worming or rocking. Push the pace on the runs because of the minute rest. Adjust the load during the rest intervals if needed!
Context: Competition – Do your best to finish this one ‘as prescribed’ and don’t forget to log it!
Skill Practice Warm Up: Spend 10 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations, then walk the bar back to the rack. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Metabolic Conditioning: “Crackerjack”
100 ft walking lunge
(repeat walking lunge after each set except last set of 6)
Scaling Guide: 10 – 20 minutes
Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.
Optional ‘Cash Out’ or Hypertrophy: 3 sets of 12 ring dips in a super set with 12 single leg deadlifts