"Front Porch View"
Context: Practice – Abdominal bracing and spine position on lunges
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (back, front, or overhead). Lunge out 40′ (or 20′ out and 20′ back) using progressively more challenging loads or more challenging variations. Plan on doing at least 3-5 ‘sets’. Share bars to reduce how much space is needed!
Metabolic Conditioning: “Front Porch View”
AMRAP in 20 min
10 db push press -two hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
12 alternating db power snatch (same)
50′ Walking lunge (or 16 reverse lunges in place)
15 American kb swing (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
*At min 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, stop and perform 8 db bent over rows (two hand, not included in round counting)
Scaling Guide: 5 – 8 rounds, about 2:30 per round. Scale Up: 6 bar muscle ups instead of toes to bar, 53/70lb kb
Coaching Tips: Get through the first round fast, then settle into a more ‘measured’ pace. Try to hit the db rows in the middle of a movement you want to break up anyway. Break up the toes to bar before your grip fails. Make sure the db rows are ‘strict’.
Context: Practice – Bar path on cleans
Skill Practice Warm Up: Spend 8 minutes working on HSPU and progressions
Strength: 3-3-3-3-3-3 power clean (6 sets or 3 reps, adjust load each round)
Super Set: 7-7-7-7-7-7 single arm db bent over row (6 sets of 5 reps on each side, adjust difficulty each set)
Metabolic Conditioning: “Dodgeball”
2 cycles of:
2 minutes rest between cycles
Scaling Guide: 6-8:30 minutes per round.
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 50 double unders, 5 rounds, OR 3 sets of 12 db curls in a super set with 12 Bulgarian split squats
Context: Competition – Breaking up movements to save the hands
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90% effort) pause snatch or split snatch or perform 3 reps on the minute for 7 minutes (50-60%).
Metabolic Conditioning: “Express Yourself”
3 rounds for time of:
400m run or 20 high knees (10 per leg), 40 single unders, 2 rounds
15 Kipping Pull-ups (Health: Ring row)
50 Air Squats (Health: 30 reps per round)
15 Kipping Pull-ups (Health: Ring row)
Scaling Guide: 12-21 minutes, about 6 min per round. Scale Up: Chest to bars
TEAM VERSION: With a partner, both run together, then one partner does pull ups while the other does squats, switch as desired until both partners have completed 30 pull ups and 50 squats, 3 rounds.
Coaching Tips: Pace the first run so you can go right into the pull ups without delay. Make sure you are using lots of hips to help you with the pull ups early on. Go for bigger sets of pull ups if you can. Break up the air squats into even sets. Be sure to go below parallel and fully open at the top.
"Russian Bell Ringer"
Context: Practice – Strict burpees vs ‘kipping’ burpees
Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of bent over row, muscle clean, shoulder press, back squat
Skill Practice Warm Up: Spend 6-minutes working on kipping drills for pull ups and bar muscle ups
Strength: 6×4 back or box squat (6 sets of 4 reps, same weight across, 75-85%)
Super Set: 6×5 half kneeling single arm db press (6 sets of 5 reps, each side, same challenge with all sets) Video Here
Metabolic Conditioning: “Russian Bell Ringer”
6 rounds for time
8 strict burpees (full squat, full push up, full jumping jack, each rep)
12 Russian kb swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
Scaling Guide: 7 – 10 minutes, about 1:30 per round. Scale Up: 53/70lb kb
Coaching Tips: Strict burpees are completed as a full squat, hands placed on the ground, jump out or step out to plank position, strict push up, feet back to bottom of squat, then stand and jumping jack. If strict push-ups can’t be performed, set up next to a tall box or wall and perform an air squat with an angled push up (no knee push-ups). As usual with push-ups, make sure your elbows don’t flare out too wide and put stress on the front of the shoulder. Move fast on the kettlebell swings since most people will slow down on the strict burpees in the later rounds as the push-ups get hard.
Optional ‘Cash Out’ or Hypertrophy: 10 ring dips/ring push-ups, 40 double unders, 5 min, OR 3 sets of 12 db bench press in a super set with 15-20 calf raises
Context: Practice – taking your time on ‘heavy’ movements in metcons (slow on the hard stuff, make up time on the other movements)
Skill Practice Warm Up: Spend 8 minutes working up to a challenging OHS x 3 out of the rack.
Metabolic Conditioning: “Hitchhiker’s Guide”
For Time – Health: 4 rounds, Athletic/Performance: 5 rounds
9 ‘heavy’ front squats (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#) or 15 with dbs (20lb, 35lb*, 50lb)
15 push ups
21 db hang power snatch (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
1 minute rest
Scaling Guide: 13 – 19 minutes, about 3 min per round including the rest. Scale Up: Ring dips instead of push-ups, 35/50lb db.
Coaching Tips: This will be a bit more of a ‘grinder’ for most folks (as opposed to ‘wind’). Take your time on the front squats and be prepared to scale down on later rounds if necessary. Make sure you are using a good hip explosion to get the db overhead as opposed to pressing it out (the shoulders will get very fatigued from the push-ups combined with a db press out).