Context: Mental Toughness – Putting ego aside and asking for help
Skill Practice Warm Up: Spend 8 min working up to a challenging power snatch plus overhead squat.
Metabolic Conditioning: “The Revengers”
Teams of 2
2500m row, split as desired
Then 5 rounds
15 power snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) one person at a time, share the bar
40′ Overhead dumbbell walking lunge -one arm- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#) both partners together
200m bumper plate farmer carry (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#) one person carries, both run together
Indy version: 1200m row, then 5 rounds: 7 power snatches, 40’ db OH lunge, 100m farmer carry, 30s rest
Scaling Guide: (team version) 25-35 minutes, about 11 minutes for the row, then 3:30 per round after. Scale Up: 85/135lb bar.
Coaching Tips: Break up the row for small fast sets but try and have the ‘better’ rower do a bit more of the work. Switch arms as necessary on the overhead dumbbell lunges, and make sure that you do not move onto the next movement until both partners have finished. Trade off the bumper plates often for the farmer carries and stay close together.
"Fox on the Run"
Context: Competition – When to take ‘strategic breaks’ to improve overall score
Strength: 5×5 back or box squat (5 sets of 5 reps, same weight across at 80-90% of max)
Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)
Metabolic Conditioning: “Fox on the Run“
For Time. 7 Rounds
10 Wall Balls
10 Kipping Pull-ups (Health: 10 jumping pull ups)
Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 20#/30# wall ball or 10ft/11ft height and chest to bar pull ups
Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).
Optional ‘Cash Out’ or Hypertrophy: 40 double unders, 30 cal row, 3 rounds, OR 3 sets of 15 banded tricep press down in a super set with 12 banded hamstring curls
Context: Practice – Skill practice and workouts coming up later in the week
Skill Practice: Spend 8 minutes working on kipping drills, focused on kipping pull-ups and bar muscle-ups
Metabolic Conditioning: “Canteen Medals”
In 18 minutes
800m/900m, 900/1000, 1000m/1100m row
Then max rounds in the remaining time:
10 power cleans (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)
5 shoulder press (same)
10 knees-to-elbow (Health: 20 sit ups)
Scaling Guide: 6 – 11 rounds, about 4 minutes for the row, then 1:45 per round after. Scale Up: 85/135
Coaching Tips: Pace for a fast score on the row but save some energy for the first set of power cleans. Try to do the first round of barbell movements unbroken. Make sure the knees touch the elbows for the knees-to-elbow. Break these up to save the grip for later rounds and so you can go faster on the other movements. Be careful to keep the back flat on the power cleans for the entire workout!
"The Golden Boy"
Context: Practice – Using the warm up to improve form and skills
Strength: 6×3 squat or split snatch – 1 of 12 (6 sets of 3 reps, same weight across at 70-80% of max)
Super Set: 6×5 weighed strict pull-up or progression (6 sets of 5 reps)
Metabolic Conditioning: “The Golden Boy”
For time. 5 rounds
10 front squats (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
16 dumbbell hang power snatch (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#) alternate hands as desired
50 single unders or 30 ‘cross overs’
Scaling Guide: 7-11 min, about 1.5 min per round. Scale Up: 105/155lb bar, 35/50lb db
Coaching Tips: Squat clean the first rep of the front squats if you can. Do the sets unbroken for the first few rounds. Keep the dumbbell close on the hang power snatches; do not let it drift out away from the body and turn into a ‘mutant dumbbell swing’. Mix between single unders and cross overs as necessary. When doing cross overs, each time the rope passes under the feet it counts as two single unders.
Optional ‘Cash Out’ or Hypertrophy: 15 kb swings, 200m run, 3 rounds, OR 3 sets of 12 single arm db press in a super set with 12 Bulgarian split squats
Skill Practice Warm Up: Spend 10 minutes performing 1 pause squat clean plus one squat clean and one jerk for two ‘sets’. Use a challenging load but keep it light enough to perform at least 6 sets. Or perform 2 sets on the minute for 7 minutes.
Metabolic Conditioning: “Silver Nova”
For time. 5 rounds
5 squat clean (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
10 dumbbell hang power clean (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
10 dumbbell push press (same)
50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)
1 minute rest
Scaling Guide: 16 – 23 minutes, about 4 min per round (including the rest). Scale Up: 105#/155# bar, 35#/50# dbs.
Coaching Tips: The squat cleans will be challenging, but keep in mind that there is a minute rest each round. This will enable you to use a bit heavier load and still be somewhat ‘refreshed’ before hitting the barbell. The grip will be a factor for some, so break up the hang cleans if necessary. Make sure you finish each rep on the dumbbell cleans with the elbows in front of the dumbbells. Keep arms at your sides for the double unders so that you can save your shoulders for the later rounds.