Context: Practice – Keep the form ‘legit’ (especially on things like ring rows)
Skill Practice Warm Up: Spend 8 minutes working on toes to bar and toes to bar progressions
Metabolic Conditioning: “Dry Cobalt“
For time. 4 rounds
10 dumbbell hang power cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
10 dumbbell front squats (same)
10 supine ring rows
400m run OR 300/400m row
Scaling Guide: 13 – 20 minutes, about 3:45 per round. Scale Up: 35/50lb db
Coaching Tips: Get through the first round fast but pace the run so you can go directly into the next round. Break up in the middle of the cleans or squats if you have to. Rest the dumbbells on the shoulders (deltoids) for the front squats. Keep the supine ring rows legit (they need to be strict and full range of motion). Push hard on the last two runs!
Context: Practice – Changing the movement (like OHS to Front squats) to maintain intensity and safety
Strength: 4×3 and 4×2 split or push jerk (4 sets of 3 reps and then 4 sets of 2 reps, same weight across at 80-90% of max) Jerk Focus Instructional Video (LINK). Video on how to lower the weight without dying (LINK)
Super Set: 8×5 dumbbell split squat (video here)
Metabolic Conditioning: “Double Hull“
15 power snatch (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)
15 overhead squats (Health: front squat, Athletic/Performance: same)
500m row, OR 10 rounds of 3 dumbbell hang muscle cleans (30/45) 2 burpees, OR 3/4 mile airdyne/assault bike
Scaling Guide: 4 – 9 minutes, about 2 minutes for the snatches, 1.5 min for the overhead squats, 2 min for the row. Scale Up: 95/155lb snatches and overhead squats.
Coaching Tips: Pace the snatches so that you can go right into the overhead squats for a big set. Consider resting the bar on your back as opposed to dropping it if you can. Push the pace on the snatches and overhead squats so you get to the rower faster. Start the row conservatively, but speed ups as you pass the halfway mark.
Optional ‘Cash Out’ or Hypertrophy: 15 Russian kb swings, 200m run, 3 rounds, OR 3 sets of 12 db curls in a super set with 12 db single leg deadlifts
"The One That I Want"
Context: Practice – Use the skill warm up to see what weight to use for the workout. About 135lbs = 75lbs. About 200lb = 115lbs
Skill Practice: Spend 8 minutes working up to a challenging (80-90%) thruster out of the rack, or perform 3 reps on the minute for 6 minutes (at 50-60%)
Metabolic Conditioning: “The One That I Want”
For time. 5 rounds for time (Health: 4 rounds)
Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push-ups / Athletic: 1/2 reps, Performance: 2/4 reps)
12 thrusters (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)
12 Left /12 Right single arm kettlebell swing (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
12 clean & jerk (same)
1 min rest
Scaling Guide: 20 – 30 min, about 5 min per round including rest. Scale Up: 4/8 muscle ups and 85#/135#lb barbell
Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.
"Chariots of Fire"
Context: Practice – Do the first round(s) hard, then scale down if needed (change plates during the rest interval)
Skill Practice Warm Up: Spend 8 minutes working on kipping drills focusing on pull-ups and bar muscle-ups OR spend the time doing shoulder pre-hab/re-hab
Metabolic Conditioning: “Chariots of Fire”
For time. 5 rounds
5 power cleans (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
Strict chin up (Health: 5 assisted pull-ups, Athletic: 2/3 reps, Performance: 3/5 reps)
40′ walking lunge with medball held at the chest (Health: 8#/10#, Athletic: 10#/14#, Performance: 14#/20#)
200m run with medball (same)
Scaling Guide: 17 – 24 minutes, about 4 minutes per round. Scale Up: 105/155lb cleans, 14/20lb medball weighted strict pull-up (held between the legs)
Coaching Tips: Get through the cleans and pull-ups as fast as possible on the earlier rounds. Hug the ball to your chest on the walking lunges, but hold it any way you want for the runs – generally it is best if you alternate shoulders. Be wary of the medball runs – they will take more out of you than you think. That being said, push the pace because of the minute rest.
Context: Competition – Go fast, but keep the reps ‘comp’ worthy
Strength: 6×3 split or push jerk (6 sets of 3 reps, same weight across at 80-90% of max) Jerk Focus Instructional Video (LINK). Video on how to lower the weight without dying (LINK)
Super Set: 6×5 dumbbell split squat (video here)
Metabolic Conditioning: “Spoonman“
For time. Health: 6 rounds, Athletic: 8 rounds, Performance: 10 rounds
7 Knees To Elbows
Scaling Guide: 7-11 minutes, about 50s per round
Coaching Tips: Start slow and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees-to-elbows sooner than you might have to and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that ‘knees to elbows’ means “KNEES TO ELBOWS” (not knees to triceps). And bent elbows are fine – although not ideal.
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 15 wall ball, 4 min, OR 3 sets of 15 banded tricep push downs in a super set with 15 banded good mornings