"Tesla and Edison"


Context: Practice

Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat

Mobility: Hip

Strength: 6×2 power clean (6 sets of 2 reps at 75-85%, same weight with each set)

Super Set: 6×4 half kneeing single arm dumbbell press (6 sets of 4 reps)

Metabolic Conditioning: “Tesla and Edison“

Partner Workout

With a partner, split the work up any way you desire, one person working at a time (except on the last movement).

In 11 minutes – Partner workout, one ball per team

1000m row by in (split up as desired between partners)

Then max rounds in the remaining time:

20 Partner Wall ball – Partner squats, throws ball to target, partner catches, squats and returns = 2 reps

200m run with medball (one ball shared between partners) OR 20′ out 20′ back run with medball for 5 reps each partner (one partner runs, other rests, pass the ball and rotate as desired – throwing the ball less than 5 feet is desired)

20 Sit-up with med ball pass – only partner holding the ball does the sit up

Indy Version: In 10 min – 500m row buy in, then max rounds 10 wall ball, 100m run with ball, 10 med ball sit ups

Scaling Guide: 2-4 rounds

Coaching Tips: Split the row up so that the stronger of the two rowers goes second (and does a bit more of the rowing). They’ll have to get off and go right into the wall balls. Take time to practice wall balls before starting because there isn’t a lot of time to get the technique down during the workout! If one person is far more ‘experienced’ than the other, have them do more rowing and carry the ball so the other partner can get a bit of rest. If one person really needs the rest and the other is feeling good, they can do extra ‘single person’ wall balls for their teammate.

Optional ‘Cash Out’ or Hypertrophy: 30s plank, 30 cal row, 3 rounds. Or 3 sets of 12 db curls in a superset with 12-15 single leg deadlifts


"Ghost in the Machine"


Context: Competition

Dynamic Warm Up Option: 2 sets of: suitcase or oh carry (10-20m) + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)

Metabolic Conditioning: “Ghost in the Machine”

6 rounds, 1 min per station, of:

Row (calories)

Deadlift/Power Clean/Front Squat (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

Double Under

Rest 1 min

Scaling Guide: Men: 350-700 reps, about 150 reps per round. Women: 250-600 reps, about 120 reps per round.

Coaching Tips: Round 1 includes deadlift; round 2 includes power cleans; round 3 includes front squats. Rounds 4-6 are the same as 1-3. Make sure you get set up on the rower during the rest interval each round.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 8-10 wide grip strict pull ups in a super set with 15 glute bridges


"St. Basil’s"


Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a heavy jerk (80-90%) out of the rack, or perform 4 reps on the minute for 5 min (at 50-60%)

Metabolic Conditioning: “St Basil’s”

5 rounds for time.

4 ‘heavy’ jerks (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/155#)

8 goblet squat (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

12 ‘heavy’ Russian kettlebell swing (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

200m run OR 10 reps of a 20′ out and back shuttle run (no line touch needed)

1 minute rest

Scaling Guide: 11 – 17 min, about 3:30 per round including the rest. Scale Up: 115#/185# jerks, and 20 reps Russian kb swings per round.

Coaching Tips: The barbell must start from the floor. ‘Heavy’ Jerks should be about 60-75% of your 1 rep max for this workout. Push jerk and split jerk are both acceptable. Being able to transition straight from the goblet squat into the swings will save a bit of time. For the swings, the cycle time can be made faster by pulling the kettlebell down (this will raise the intensity as well). Push the pace on the sprint at the end, especially if you are doing the shuttle run. Don’t let yourself ‘cruise’ since there is forced rests.


"Hang Loose"


Context: Practice

Mobility: Shoulder

Strength: 7×1 power clean or pause power clean 3 of 12 (7 sets of 1 rep at 75-85%, same weight with each set)

Super Set: 7×3 half kneeing single arm dumbbell press (7 sets of 3 reps)

Metabolic Conditioning: “Hang Loose”

For time – 3 rounds

6 bar muscle ups OR 2 toes to bar + 2 ring dips + 2 chest to bar = 1 muscle up

40′ dumbbell walking lunge or 12 reverse lunge steps -one dumbbell in each hand in front rack (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

12 dumbbell dumbbell hang power snatch -one hand- (same)

400m run

1 min rest

Scaling Guide:  22 – 30 minutes, about 5 min per round including the rest. Scale Up: 35#/50# db.

Coaching Tips: Do bar muscle ups as long as you can, but stop as soon as you start to fail or do ‘chicken wings’! This includes starting a round with a few reps, then going to the other option for the rest of the round (both considered ‘Performance’). Keep the chest up on the dumbbell lunges, and switch hands as desired on the dumbbell power snatches. Push the pace on the run because of the minute rest each round.


"Oh Cindy!"


Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press, or perform 4 reps on the minute for 5 minutes (50-60%) from the floor.

Metabolic Conditioning: “Cindy”

20 minute AMRAP (As many rounds as possible)

5 Pull-ups

10 Push-ups

15 Air Squats

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 10-20 rounds.

Compare to: Cindy

Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible). Then start breaking in the middle of the sets but avoid resting between movements. Hustle to the next movement and get some reps done before pausing. For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don’t finish the squats, get chalk, then start the pull ups). And don’t overdue the chalk and leave handprints everywhere! You should also have a plan for counting rounds, this one is easy to lose count on.

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