Context: Practice – Glute activation and proper knee positioning on squats
Strength: 7×3 back or box squat (7 sets of 3 reps, same weight across, 75-85%)
Super Set: 7×4 half kneeling single arm db press (7 sets of 4 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Griphook”
AMRAP in 9 min
100m suitcase carry (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#) or 20′ out and back x 6
10 goblet squat (same)
15 American kb swings (same)
*Each time you put the kb down, do 3 burpees before picking it back up
Scaling Guide: 3 – 6 rounds, about 2 minutes per round. Scale Up: 53/70lb kb
Coaching Tips: Suitcase carries are farmer carries with one hand. Walk fast with the suitcase carry (don’t run). Keep the shoulder ‘packed’ and your posture good. This will act as an ‘active recovery’ on later rounds. Switch hands as desired. You may hold the kb in the front rack or hang when not doing work (to avoid putting it down). Keep the chest up on the goblet squats. If you do have to put the ‘bell down, take a bit longer of a rest so you don’t have to put it back down right away.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 200m run, 5 min, OR 3 sets of 15-20 GHD sit ups in a super set with 12 glute ham raises
"Jewel in the Dark"
Context: Competition – Pacing rounds so you end up with similar scores each round (and the ‘best’ score)
Skill Practice Warm Up: Spend 8 minutes working on handstand and kipping HSPU progressions
Metabolic Conditioning: “Jewel in the Dark”
4 cycles – In 5 minutes:
Row (Health: 300m/400m, Athletic: 400m/500m, Performance: 500m/600m)
Then max rounds with the remaining time
40 Double Unders (Health: 80 singles)
12 bumper plate burpees (Health: 10#/15#. Athletic: 15#/25#, Performance: 25#/45#)
8 reverse lunge steps with plate overhead 4L/4R- (same)
2 min rest between cycles. Start rounds where you left off (after row buy in).
Scaling Guide: 3 – 7 rounds. About 2 min for the rows, then 1:30 per round after. Scale Up: Perform 100m of suitcase carry (53/70lb kb), at some point during the 2 min rest.
TEAM VERSION: One person rows while other person completes rounds, then switch. After second person rows, rest 2 min before next cycle.
Coaching Tips: You can start with a hard first row but be aware that the best strategy is going to have a steady pace for all of the rounds. You’ll want to be able to get right off the rower and go into the jump rope. Keep the back flat on bumper burpees by dropping your hips lower when you pick up the plate. Do the reverse lunges in place, alternate as desired. Make sure you keep track of your rounds and start where you left off from the previous round.
Context: Practice – The difference between competition context and practice context.
Skill Practice Warm Up: Spend 8 minutes working up to a challenging shoulder press (80-90%)
Strength: 3-3-3-3-3-3 push press (6 sets or 3 reps, adjust load each round)
Super Set: 5-5-5-5-5-5 single leg db deadlift (6 sets of 5 reps on each side, adjust difficulty each set)
Metabolic Conditioning: “Carjacked”
12 shoulder press (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/95#) or 12 with DBs (15lb/30lb*/45lb)
400m run or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 20
12 push press (same)
200m run or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10
12 jerks (same)
100m run or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 5
Scaling Guide: 4 – 7 minutes, about 2-3 min for first 12 and run. Scale Up: 75/115lb bar
Coaching Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.
Optional ‘Cash Out’ or Hypertrophy: 200ft farmer carry, 30 cal row, 3 rounds, OR 3 sets of 15 db bent over rows in a super set with 15 loaded hip extensions
Context: Mental Toughness – Don’t pace the first part because of the second part. Sometimes we want to ‘test’ ourselves by not saving anything for the swim back.
Strength: 4×6 back or box squat (4 sets of 6 reps, same weight across, 70-80%)
Super Set: 4×7 half kneeling single arm db press (4 sets of 7 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Isabelly Jelly”
30 power snatches (Health: 35#/45# hang muscle snatch, Athletic: 45#/65#, Performance: 65#/95#) or 40 db power snatches (20lb, 35lb*, 50lb)
1 min rest
Then 3 rounds
10 ring dips (Health: 6 ring push-ups, Athletic: 4/6 Performance: 7/10)
15 deadlifts (same weight as snatches)
Scaling Guide: 6 – 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 95/135lb bar.
Coaching Tips: Scale to get through the snatches in 2-3 minutes. Pick a weight you can do 5 every thirty seconds at least. For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunges, 40 double unders, 5 min, OR 3 sets of 12 narrow grip chin ups in a super set with 12 db weighted step ups
Context: Practice – When your partner is ‘waiting’ make sure you hustle, and make sure you don’t do too much
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back 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: “Mawwiage”
AMRAP in 20 min – with a partner
20 toes to bar – partner must be in hang
20 db box step ups (Health: 8″-10#/12″-15#, Athletic: 12″-15#/20″-20#, Performance: 20″-20#/24″-30#) – partner must be in plank
20 box jumps (Health: 8″/12”, Athletic: 12’/20”, Performance: 20″/24”) – alternate with partner (10 each)
20 db hang squat cleans (Health: 10#/15#, Athletic: 15#/20#, Performance: 20#/30#) – partner rests
Scaling Guide: 3 – 6 rounds, about 4 minutes per round. Scale Up: 12 bar muscle ups instead of toes to bar, 30/45# db.
INDY VERSION: AMRAP in 20 min, 10 toes to bar, 10 db step ups, 10 box jumps, 10 db hang squat cleans, 30s rest.
Coaching Tips: Make sure you talk to your partner so you have a plan for who is going to do more or less of each movement and you are coordinated on the switch offs. Do the t2b in small sets because of the extra stress on the grip due to the hang. Take your time on the db box step ups (these can get sketchy when you are tired). Alternate on the box jumps (so both people have to do 10, use separate boxes if necessary). Make sure you stand all the way up before lowering the dbs on the hang squat cleans.
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60 second plank, 2 min row, OR 3 sets of 15 db curls in a super set with 15 loaded glute bridges