Context: Practice – Test your max, but only count it if your form is
Skill Practice Warm Up: 40s on, 20s off, of double under/jump rope practice for 4 minutes
Strength: 1-1-1-1-1-1-1 Push Press TEST (7 sets of 1 rep, increase with each set to max)
Metabolic Conditioning: “Pointman”
8 minute AMREPS (as many reps as possible)
100m run OR 20′ (6m) out and back ‘shuttle’ run (no line touch) x 6, run counts as 2 “reps” for scoring purposes
12 two hand db bent over rows (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
5-10-15… DB front squat -two hand- (same)
(Rep scheme: Run, 12 rows, 5 squats, run, 12 rows, 10 squats, run, 12 rows, 15…etc.)
Scaling Guide: 100 – 150 reps. R1=19 reps, R2=43 reps, R3=72 reps, R4=106, R5=145 reps. Scale Up: 35/50lb dbs
Coaching Tips: Push hard on the earlier runs to get some rounds on the board. As the volume of the squats go up, you’ll need to slow down a bit on the run so your legs can rest. Make sure you keep the bent over rows strict (no kipping our bouncing with the torso). You can balance the dumbbells on the shoulders/delts for the squats.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 10 burpees, 5 minutes OR 3 sets of 12 single arm bench press in a superset with 12 glute bridges
Context: Competition – Have a plan for breaking this up, and stick with the plan as long as possible.
Strength: 7×2 front squat or front box squat (7 sets of 2 reps, same weight across, 85-95% of max if doing front squat, 70-80% of max front squat if doing box squat)
Super Set: 7×4 half kneeling single arm dumbbell press (7 sets of 4 reps on each side, same challenge with all sets)
Metabolic Conditioning: “DT“
5 rounds for time.
12 Deadlifts (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#) or 16 reps with DBs (20, 35*, 50lbs)
9 Hang power clean (same) or 12 with DBs (same)
6 Push jerk (same) or 8 with DBs (same)
Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 145/205lbs
Coaching Tips: The key to “DT” is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.
Optional ‘Cash Out’ or Hypertrophy: 10 wall ball, 30 double unders, 4 minutes, OR 3 sets of 12 db curls in a super set with 12 db step ups
Context: Competition – Do this one with the most advanced progressions possible (at least for the first few rounds). Scale back if you get behind the scaling guide.
Skill Practice Warm Up: Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Metabolic Conditioning: “Bradshaw“
For time. 10 rounds
3 Kipping Handstand Push-ups (Health: Standing db strict press)
6 Deadlifts (Health: 75#/105#, Athletic: 105#/155#, Performance: 155#/225#) or 12 with DBs (20, 35*, 50)
12 Kipping Pull-ups
24 Double Unders
Scaling Guide: 17 – 27 minutes, about 2:15 per round
Team Version: 8 rounds. 6 HSPU, 12 deadlifts, 24 pull ups, 44 double unders, split with partner as desired. Resting partner must hold bumper plate at side or overhead.
Coaching Tips: Get through the first few rounds quickly, but then settle into a steady pace. Start breaking up the deadlifts and the pull-ups, but don’t waste time in the transitions. Be sure to use lots of leg ‘kick’ on the kipping handstand push-up. Use a mixed grip for the deadlifts and be sure to keep the bar close to the shins. Keep your arms next to you on the double unders to save the shoulders for the handstand push-up.
Context: Practice – Make sure you are practicing form during the dynamic warm ups!
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Strength: 3×4 and then 3×3 front squat or front box squat (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat)
Super Set: 6×6 half kneeling single arm dumbbell press (6 sets of 6 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Cold Sweat”
8 minute AMReps (as many reps as possible)
3, 6, 9…
squat clean (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/96#) or with DB (Health: 15lb, Athletic: 30lb*, Performance: 45lb)
At min 0:00, 2:00, 4:00, 6:00, stop and do 8 thrusters before going back to other movements (thruster reps do not count toward total reps). Yes, this means start with the thrusters.
Scaling Guide: 30 – 90 reps (only count cleans and toes to bar). Finishing the 6s: 18 reps. 9s: 36 reps. 12s: 60 reps. 15s: 90 reps. 18s: 126 reps.
Coaching Tips: Start with the first set of thrusters and get through them in an unbroken set. Go right into the squat cleans. A power clean plus front squat is acceptable. Try to do big sets on the toes to bar for the first rounds and take more breaks with the barbell. If possible, try to be ‘on’ the squat cleans when the thrusters need to happen so you don’t have an extra transition.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 200m run, 4 rounds, OR 3 sets of 12 single arm ring rows, in a super set with 15 glute bridges
Context: Practice – Push yourself to go ‘higher’ and ‘heavier’ than you might normally go (at least for the first round or two).
Skill Practice: Spend 10 minutes working up to a challenging bar complex: deadlift, hang power clean, front squat, push press, back squat. OR stay at a light weight and add one rep to each movement each round (Round 2 would be 2 deadlifts, 2 hang power cleans, etc.)
Metabolic Conditioning: “Rocky Bulldog”
For time. 5 rounds
6 high box jumps (Health: 12″/20”, Athletic: 20″/24”, Performance: 24″/30”)
8 back squats (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#) 12 with DBs (20, 35*, 50)
10 lateral burpees over bar
200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle no line touch
1 minute rest
Scaling Guide: 14 – 20 minutes, about 3.5 min per round including the rest. Scale Up: 30/36in box, 105/155lb bar.
Coaching Tips: Because of the rest, consider doing the first round or two with a more challenging progression on the box jumps and barbell. Try to do the back squats unbroken, and a high bar-upright torso- is going to be best for most folks. Really go hard on the burpees and the run because of the rest!