"Rogue Bludger"

Context:  Competition – Getting psyched up for a new PR

Skill Practice Warm Up: Spend 6 minutes working up to a challenging shoulder press (80-90%)

Strength: 3-2-2-2-1-1-1-1 Split jerk or push jerk (Increase the load each set if possible, working up to a new max) Video on how to lower the weight without dying here

Metabolic Conditioning: “Rogue Bludger”

For time. 3 rounds.

6 high box jumps (Health: 12″/20″, Athletic: 20″/24”, Performance: 24″/30”)

12 jerks (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)

24 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

Scaling Guide: 6 – 10 minutes, about 2.5 minutes per round. Scale Up: 30/36in box jump, 85/135lb jerks

Coaching Tips: Take your time on the box jumps to avoid any ‘misses’. Use an efficient jerk early on to make sure your shoulders are fresh for the wall balls. Pace the wall balls on the first two rounds so that you can go right into the box jumps on the next round, but go ‘big’ on the last set to get a good score.

Optional ‘Cash Out’ or Hypertrophy: max rounds of ‘Cindy’ in 4 minutes, OR 3 sets of 12 db curls in a super set with 12 loaded hip extensions on the GHD


"Black Mamba"

Context:  Practice –  using a different movement to maintain the intent of the movement prescribed

Strength: 2-2-2-2-2-2-2 squat or split snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: 4-4-4-4-4-4-4 strict weighted ring dip or progression

Metabolic Conditioning: “Black Mamba“

For Time.  With a PARTNER, one person working while the other rests. Split work up as desired.

100 double unders (Health: 4 single unders + 1 double under attempt, 20 ‘sets’)

20 squat snatches (Health: 45#/55# power clean + front squat, Athletic: 55#/75#, Performance: 75#/115#)

100 double unders (Health: 4 single unders + 1 double under attempt, 20 ‘sets’)

30 power clean and jerks (same)

100 double unders (Health: 4 single unders + 1 double under attempt, 20 ‘sets’)

Scaling Guide: 8 – 12 minutes

Coaching Tips: Split up the reps to play to your strengths. If evenly matched with your partner, do small sets and switch off often. For the snatches, keep the hips low on the first pull and fight to keep an upright torso. Power snatch to overhead squat is acceptable. For the jerks, be sure to get a good dip-under to save the shoulders. Efficient double unders (arms at sides, very little knee bend if any at all), will pay off in the later sets.

Optional ‘Cash Out’: 2 min max cal row or airdyne, 1 minute rest, 2 min max cal row or airdyne, OR 3 sets of 12 narrow grip chin ups in a super set with 12 single leg deadlifts



Context: Practice – Practicing the movements in the warm ups to improve form.

Strength: 5×3 Squat clean (5 sets of 3 reps, same weight across, 80-90% of max)

Super Set: 5×5 half kneeling single arm dumbbell press Video Here

Metabolic Conditioning: “Lost Shore Leave “

For time.

Rope climb (Health: 6 rope lay downs, Athletic: 1/2 reps, Performance: 2/3 reps)

then 5 rounds

12 goblet squats (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

12 burpees

Scaling Guide: 6 – 10 minutes, about 60s for the rope, then 1:15 per round after. Scale Up: Legless rope climbs, 53/70lb kb, and ‘strict’ burpee (strict push-up, no step up, and full squat).

Coaching Tips: Be as efficient as possible on the rope climbs so you can hit the next portion as ‘fresh’ as possible. Reach high with the arms and then get your feet as close to your hands as possible so you can get to the top with as few ‘pull’ as necessary. Keep the chest up on the goblet squats and the weight centered on the mid foot. Push the pace on the burpees and don’t let your back hyper extend at the bottom when coming out of the push up position.

Optional ‘Cash Out’ or Hypertrophy: 15 ring push-ups, 15 American Kb swings, 100m run 5 minutes, OR 12 weighted ring dips in a super set with 12 Bulgarian split squats



Context:  Competition – Pacing for your best score (and logging workouts)

Skill Practice: Spend 10 minutes working on snatch balances or heaving snatch balances, or perform 3 overhead squats on the minute for 6 minutes.

Metabolic Conditioning: “Crackerjack”

For time

100 ft walking lunge


Kipping Pull-up

Abmat Sit-Up

(repeat walking lunge after each set except last set of 6)

Scaling Guide:  10 – 20 minutes, about 7 minutes to get through the 18s.

Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.


"Amphibious Landing"

Context: Practice – Why skill work is so important.

Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions.

Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, increase weight with each set to max)

Super Set: 3-3-3-3-3 weighted strict pull-up or progression

Metabolic Conditioning: “Amphibious Landing”

For Time

200m run

500m row OR 10 sets of 2 muscle cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) and 2 burpees

25 thrusters (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

200m run

Scaling Guide: 5 – 8 minutes. Scale Up: 75#/115# barbell

Coaching Tips: Pace the first run and row so you can go right to the bar from the thrusters with minimal or no resting. Try to get through the thrusters in 2-4 sets if you can. Don’t forget to breath on the thrusters and don’t forget to run hard on the last sprint!

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 15 wall ball, 3 rounds, OR 3 sets of 15 banded tricep push downs in a super set with 15 loaded glute bridges

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