Context: Competition – Pushing yourself on comp days
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, Lsit, etc.).
Metabolic Conditioning: “Not Afraid”
15 minute AMRAP (As many rounds as possible)
10 American Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
10 Box Jumps, (Health: 8”/12”, Athletic: 12”/20”, Performance: 20”/24”)
10 Ring Dips (scale: fixed bar dips or ring push-ups)
Scaling Guide: 6 – 10 rounds, about 1:45 per round
Coaching Tips: Only use the heavy kettlebell as long as you can maintain good form (for kettlebell swings.) If things start to get a bit sketchy, drop to a lighter bell or drop to Russian kettlebell swings. Make sure you can go overhead without hyper extending your back (usually an issue when someone has tight shoulders). Try to push the pace on the swings and the box jumps, and then take extra breaks on the dips to catch your breath. Overall, do not come out too fast and blow up! 15 minutes will be longer than you think.
Context: Mental Toughness – Hold the standard (make every rep legit, don’t let your ego around the ‘score’ get involved)!
Strength: 6×2 Squat clean (6 sets of 2 reps, same weight across, 80-90% of max)
Super Set: 5×6 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Barbed Wire”
7 minute AMRep (as many reps as possible)
Chin-up (Health: assisted, Athletic: assisted/kipping, Performance: kipping / strict)
40 single unders or 20 ‘cross overs’ between every round. (each cross over counts as 2 single unders for scoring purposes)
Log total reps.
Scaling Guide: 308 – 558 (7 – 12 rounds). R7: 308, R8: 356, R9: 405, R10: 455, R11: 506, R12: 558. Scale Up: 30 double unders per round.
Coaching Tips: Start with a difficult version of the pull up and roll with it for as long as possible. If you truly get stuck, then scale to an easier version to finish the set. Go back to the harder version on the next set and do the same. Go for large sets on the jump rope, and plan on catching your breath on the later rounds of chin ups. Lay your jump rope out each time so it is easy to pick up and go into your next set. ‘Cross Overs’ are where you cross your arms as the rope goes under your feet, then uncross them on the next rep. Each time the rope goes under your feet counts as two reps of single unders!
Optional ‘Cash Out’ or Hypertrophy: 1 minute double unders, 2 min row, 1 minute double unders, OR 3 sets of 12 single arm db bench press in a super set with 12 strict toes to bar
"Laurel & Hardy"
Context: Practice – Moving faster with economy of motion (efficiency).
Metabolic Conditioning: “Laurel & Hardy“
For time – Partner Workout
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 hip extensions OR “Good mornings” with 20lb medball
16 round trip bumper plate pushes (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
400m sandbag carry –both people run, trade sandbag as you go- or use 2 bumper plates (15lbs, 25lbs, 45lbs), indoors: 40’ out and back 16 times or 20’ out and back 30 times
40 single arm dumbbell overhead squats (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
40 shoulder press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up – Still ‘RX’!)
40 plate burpees –BOTH AT THE SAME TIME- (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
Indy Version: Indy version: 30 hip extensions, 7 sled push, 200m sb carry, 20 single arm OHS, 15 shoulder press, 10/8 muscle up, 20 plate burpees
Scaling Guide: 15 – 26 minutes
Coaching Tips: Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point. Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it! The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving. Avoid times when both people are resting at the same time. The single arm OHS can be done with either arm (no need to alternate). Make sure that the shoulder presses are STRICT (no knee or hip bend to speak of). Don’t forget that the last 20 plate burpees are both people at the same time!
Context: Competition – Going ‘heavy’ (even if it means a bit slower) on benchmark workouts.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) push press + push/split jerk.
Metabolic Conditioning: “DT“
5 rounds for time.
12 Deadlifts (Health: 55#/75#, Athletic: 75#/105#, Performance: 105#/155#)
9 Hang power clean (same)
6 Push jerk (same)
Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 145/205lbs
Coaching Tips: The key to “DT” is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.
Context: Practice – Using your abs on squats and other movements.
Skill Practice: Spend 6 minutes performing 3 sets of 5 ‘ring outs’ with a 3 sec pause at full extension (think ab wheel with the rings). Keep the feet on the floor and adjust the ring height and foot position to make these ‘doable’.
Strength: 7×1 Squat clean (7 sets of 1 rep, same weight across, 80-90% of max)
Super Set: 7×3 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Stan” (squat only Fran)
For time. 21 – 15 – 9
Front Squat (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
Scaling Guide: 2:30 – 7 minutes (scale up two 30#/45# dumbbells)
Coaching Tips: Plan on breaking up the 21 squats at least once. Only do the 21 unbroken if you think you can do the whole workout unbroken. Be sure to keep an upright torso and maintain a good rack position. Drive through the heels and maintain good knee positioning (track the feet and don’t let them cave in). For the pull ups, drop off the bar often to prevent possible hand tears.
Optional ‘Cash Out’ or Hypertrophy: 10 db bent over rows, 10 burpees, 4 minutes, OR 3 sets of 12 db bent over rows in a super set with 15 banded good mornings