Context: Practice – Take it easier today if you are ‘toasty’ from yesterday

Skill Practice Warm Up: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle upsS

Metabolic Conditioning: “Gadzooks”

Health: 4 rounds. Athletic/Performance: 5 rounds.

12 front squat (Health: 45#/55#, Athletic: 65#/95#, Performance: 95#/135#) or 15 with dbs (15lb, 35lb*, 50lb)

12 push-ups (hands off deck)

24 wall ball

200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle

Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 105/155lb bar, 12 ring dips (instead of push-ups)C

Coaching Tips: Squat cleans count as front squat reps, so do them if you can. Try to finish the first 2-3 rounds of squats unbroken. Keep the push-ups legit if you are shooting for ‘Performance’, and don’t let your thighs be the last thing that leaves the ground. Changing hand positions slightly on each push up can help with fatigue in some cases. Be conservative on the wall ball sets so you have more ‘juice’ to run hard.


"Open 18.4"

Context: Competition – Get after it today but don’t sacrifice your back or your neck

Strength: 1-1-1-1-1-1-1 Deadlift (7 sets of 1 rep, adding weight each set if possible)

Metabolic Conditioning: “Open 18.4”

AMRAP 9 min


Deadlift (Health: 75#/105#, Athletic: 105#/155#, Performance: 155#/225#) or 28-21-15 reps with KBs (35lb, 53lb*, 70lb)

HSPU (Health: hand release push up)


21 Deadlifts (Health: 105#/145#, Athletic: 145#/205#, Performance: 205#/315#) or 28 with KBs (53lb, 70lb*, 88lb)

Handstand Walk, 50 ft (Health: bear crawl)

15 Deadlifts (Same) or 21 with KBs (53lb, 70lb*, 88lb)

Handstand Walk, 50 ft (Health: bear crawl)

9 Deadlifts (Same) or 15 with KBs (53lb, 70lb*, 88lb)

Handstand Walk, 50 ft (Health: bear crawl)

Scaling Guide: 90 reps – finishing in under 9 minutes (record time if so).C

Coaching Tips: If you need to scale this one, try to pick progressions that will get you to finish the first 21-15-9 at 9 minutes or under. Do not make it so easy that you finish it in 4 or 5 minutes. Break up the deadlifts early and often, but try to keep the rests short. Same thing goes for the HSPU. Make sure you are using a very powerful kip from the beginning. Avoid going to failure on the HSPU because your neck wasn’t designed to be a pogo stick.

Optional ‘Cash Out’ or Hypertrophy: 10 pull ups, 10 burpees, 5 minutes, OR 3 sets of 12 db curls in a super set with 10-20 banded tricep press downs


"Anxious Animal"

Context: Practice – Don’t blow yourself up on the first round or two.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging power clean plus two jerks.S

Metabolic Conditioning: “Anxious Animal”

4 rounds, 1 min each station for max reps

power clean and jerk (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with db (15lb, 30lb*, 45lb)

box jump (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24″)

DB squat -two dbs in front rack or balanced on shoulders- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Row (Cal)

1 min rest

Scaling Guide: 160 – 280 reps, about 65 reps per round. Scale up: 35/50lb dbs.C

Coaching Tips: You can start on any movement, but they must be completed in order (so if you start on the rower, you’ll finish on the db squats before resting). Start the first two rounds at a slower pace until you know how you are going to feel on the later rounds. Don’t crush yourself on the clean and jerks and the db squats because it will make the other movements harder. Make sure you use good rowing form (with good back positioning) or it will blow up your back for the other movements.

Optional ‘Cash Out’ or Hypertrophy: 12 kb swings, 12 GHD sit ups (or 24 sit ups), 200m run, 6 minutes, OR 3 sets of 15 strict toes to bar in a super set with 12 weighted box step ups


"Open 15.1"

Context: Competition – Lifting after metcons isn’t ideal for regular training (but can be ‘okay’ for competition tests)D

Strength: 6×4 Deadlift (same weight across, 80-90% of max)

Super Set: 6×4 strict handstand push up for depth (make sure it is deeper/heavier than previous sets of 3)

Metabolic Conditioning: “Open 15.1”

AMRAP in 9 min

15 toes to bar

10 deadlifts (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#) or 12 with dbs (20lb, 35lb*, 50lb)

5 snatches -power or squat- (same) or 8 American Kb swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

Scaling Guide: 2 – 6 rounds, about 2 minutes per round. Scale Up: After 9 minutes is up, spend precisely 6 minutes to find a 1 rep max clean and jerk.

Coaching Tips: Get through the first round of toes to bar quickly, but break up the later rounds to save the grip. Keep the bar close to the shins on the deadlifts, and use a mixed grip. Organize a fast transition to go right into the snatches. Make sure you drop your hips on the first pull of the snatch so you aren’t making it another ‘deadlift’ style pull.

Optional ‘Cash Out’ or Hypertrophy: 200m run, 20 cal row, 4 rounds, OR 3 sets of 12 weighted ring dips in a super set with 12 Bulgarian split squats


"Be Mine"

Context: Practice – Communication is key with partner workouts (and relationships)

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch (pause 3 seconds at or just below the knee), plus power snatch (no pause).

Metabolic Conditioning: “Be Mine”

AMRAP in 25 min, With a “Valentine”

15 synchronized burpees -both people must hit chest at the same time-

80 double unders -split as desired- (Health: 2 singles for every 1 DU).

50′ walking lunge – both partners together-

100′ bumper plate pinch grip carry – split as desired- (Health: 5#/10#, Athletic: 10#/25#, Performance: 15#/25#), bumpers must be held in pinch grip

Scaling Guide: 4 – 7 rounds, about 4:30 per round.

“Single” Version: AMRAP in 20 min, 15 burpees, 40 double unders, 50′ walking lunge, 50′ pinch grip carry, 30s rest

Compare to: NEW WORKOUT!

Coaching Tips: Keep yourself strict on the synchronized burpees and wait until you and your partner are both on the ground before starting the next rep. Start slow until you have the timing down. Do not hyper extend your back on the burpees. Take turns on the double unders, but let the person who can do more get more of the reps done. The lunges do not have to by synchronized, but they should be completed by both partners. Hold the plates in a pinch grip at the top of the plate (rather than sticking your fingers in the hub or holding the bottom, that would be a ‘scaled’ version).

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