"Sicke and Hammer"
Context: Practice – Adjusting the grip width on snatches and overhead squats according to flexibility and workout demands.
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) overhead squat for 3 reps, or perform 4 reps on the minute for 6 minutes at 50-60%
Strength: 2-2-2-2-2-2-2 squat snatch or power snatch (7 sets of 2 reps, increase weight with each set to max)
Metabolic Conditioning: “Sickle and Hammer“
7 minute AMRAP (As many rounds as possible)
8 hang power snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
16 wall ball
Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 85#/135# bar
Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.
Optional ‘Cash Out’ or Hypertrophy: 10 kipping pull ups, 30 cal row, 4 rounds, OR 3 sets of 8-10 narrow grip chin ups in a superset with 15 hip extensions
Context: Practice – What is ‘legit’ form on shoulder presses and knees to elbows (and that only ‘legit’ form counts).
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press for one rep, or perform 5 reps on the minute for 5 minutes at 50-60%.
Metabolic Conditioning: “Canteen Medals”
In 18 minutes
Row (Health: 800m/900m, Athletic: 900m/1000m, Performance: 1000m/1100m)
Then max rounds in the remaining time:
10 power cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/115#)
5 shoulder press (same)
10 knees to elbows (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 or forearms. 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!
Context: Competition – Go for the fastest time on the metcon and remember to log it!
Strength: 5 x 3 Front Squat or front box squat (5 sets of 3 reps at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)
Super Set: 5 x 5 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Fast Burn”
150 Double Unders (Health: 300 single unders)
Scaling Guide: 7 – 12 minutes. Scale Up: DUs must be in unbroken sets of 30.
Coaching Tips: Row at a decent pace (80-90%), but really avoid selling out (going as hard as you can). 10 seconds faster on the row can be crushing, and you’ll easily make that up on the double unders and the burpees. Go for big sets on the double unders. If you trip up, just reset and go again if you aren’t too winded. Remember that faster jumps and rope turns actually uses less energy (if you also shorten you jump height). Think of the burpees as 5 sets of 10 and pace out the first few sets, then go for broke on the last set.
Optional ‘Cash Out’ or Hypertrophy: 50m farmer carry, 15 wall ball, 5 minutes, OR 3 sets of 12-15 neutral grip chin ups on rings, in a superset with 15 glute ham raises
"The Conga Trio"
Context: Competition – Using teamwork to get a good score
Skill Practice Warm Up: Spend 10 minutes working up to a challenging deficit (1-2″) deadlift (70-80% of max DL) or perform 5 reps on the minute for 5 minutes (50-60%)
Metabolic Conditioning: “The Conga Trio”
For time – 5 rounds
Teams of 3, conga line style (move through single file, don’t move on until your teammate finishes the movement ahead of you)
5 ‘heavy’ deadlift (Health: 85#/125#, Athletic: 125#/175#, Performance: 175#/275#)
30 Double Unders
15 wall ball
Scaling Guide: 10 – 15 minutes, about 3 minutes per round.
INDY VERSION: 5 rounds for time, 1 min rest between rounds
Coaching Tips: Put who you think will be the fastest into the lineup first. The first round will probably have teammates 2 & 3 waiting a bit so don’t worry about rushing to finish. As the rounds go on, the first two people will get a bit more of a lead and there will be less ‘waiting’. If you are behind someone, slow your pace down so you don’t finish hard and get stuck standing around. Communication is key so everyone knows how to pace.
Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 200m run, 5 rounds, OR 3 sets of 12-15 ring dips in a superset with 15-20 hip extensions (or good mornings)
"Love the Way You Lie"
Context: Practice – choosing the right number of sets and reps when doing 1 minute intervals
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups, chest to bars, and/or bar muscle ups.
Metabolic Conditioning: “Love the Way You Lie”
For REPS – 4 rounds
1 min ring rows
1 min hang power snatch (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
2 min calorie row
1 min rest
Scaling Guide: 150 – 250 reps, about 50 reps per round. Scale Up: 85#/135# bar
Coaching Tips: You can start on the ring rows OR the rowing each round. If you start on the row, your rest will be after the hang power snatches. Keep the ring rows strict. ‘Rx’ is feet on a box so you are parallel to the floor at the top of the pull with fingertips touching rib cage. Pace the ring rows and snatches so that you don’t hit muscle fatigue too early (in the first round)! If finishing with the row, push it hard because of the rest.
Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 2 cal/rep
Optional ‘Cash Out’ or Hypertrophy: 10 db snatch, 10 burpees, 4 min OR 3 sets of 12 db shoulder press in a super set with 12 db step ups (per leg)L