"I Walk the Line"

Context: Practice – How much rest between sets when doing cleans

Strength: 6×4 power clean  (6 sets of 4 reps, same weight across, 75-85% of max)

Super Set: 6×6 single arm ring row (6 sets of 6 reps on each side, same challenge with all sets)

Metabolic Conditioning: “I Walk the Line“

15 minute AMRAP (as many rounds as possible)

18 Box Jumps (Health: 8″/12”, Athletic: 12″/20″, Performance: 20″/24”)

15 Toes-to-Bar

12 Kipping Pull-up

Scaling Guide: 3 – 6 rounds, about 3:00 per round.

Coaching Tips: Go big on the first round but settle into a slower pace early on. Remember that this is a 20-minute workout! Do step downs on the box jumps. Break up the toes to bar well before you need to. Use as much ‘flick’ of the lower leg as possible. The grip will be very taxed with the pull up and toes to bar combo, so make sure you are paying attention to your hands so you don’t rip.


"Shore Leave"

Context: Mental Toughness – Push yourself to row ‘all out’ every round.

Skill Practice: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, Lsit, etc.)

Metabolic Conditioning: “Shore Leave”

For rounds. 6 cycles of 3 minutes. 2 min rest between cycles.

in 3 minutes:

row for calories (Health: 15/20, Athletic: 20/25, Performance: 25/30 Calorie Row)

Then max rounds with the remaining time (start each round where you left off the previous round):

12 push up

6 [barbell] power snatch (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#) OR 9 American Kettlebell Swing (26lb, 53*, 70)

2 min rest between cycles

Scaling Guide: 9 – 14 rounds, about 1:15 for the row and 1 min per round after. Scale Up: ring push ups and 85/115# snatches.

Coaching Tips: Go hard on the row because you’ll get more ‘bang for your buck’ rowing for calories fast (as opposed to distance) and because of the 2-minute rest. Aim to finish the row in 1-1.5 minutes. Keep it strict on the push-ups and do not let the knees leave last. Make sure you squat under the snatches and avoid ‘pressing out’ to save the shoulders for later rounds. Use a more narrow grip on the power snatches so you don’t have to bend over as far.


"Welcome to my Office"

Context: Practice – Pacing the run so you can come right in and start the next round.

Skill Practice Warm Up: Spend 10 minutes working up to a moderate thruster (70-80%) x 3, from the floor.

Metabolic Conditioning: “Welcome to my Office”

For time. 5 rounds

10 Front Squats (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#) or with 14 with DB (15/30*/45)

10 Supine Ring Rows (Health: feet on the floor)

15 Russian Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

400m Run

Scaling Guide: 16 – 24 minutes, about 4 min per round. Scale Up: 105/155lb bar

Coaching Tips: Front squats are from the floor (as usual). Try to get these done in one set for the first round or three. The supine ring rows will become challenging but keep the form legit and break them up more often. Arms straight on the Russian swing and try to make it feel like you are ‘throwing’ the kb away from you. Pace the run so you can come right back in and hit the rest of the stuff hard but run hard on the last 400m!



Context:  Competition

Skill Practice Warm Up: Spend 6 minutes working on a broad jump for max distance

Strength: 3×4, 3×3 power clean (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 75-85% of max)

Super Set: 6×5 single arm ring row (6 sets of 5 reps on each side, same challenge with all sets)

Metabolic Conditioning: “Sledge“

For time. 5 rounds

5 ‘Heavy’ Deadlifts (Health: 95#/135#, Athletic: 135#/185#, Performance: 185#/275#) or 12 with DBs (20/35*/50)

10 Burpees

Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.

Coaching Tips: The deadlifts here should be at a pretty challenging weight but no more than 65-70% of your 1RM. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when coming off of the ground, and having a totally rounded back when standing up (both are bad for your back)!

Optional ‘Cash Out’ or Hypertrophy: 12 goblet squats, 20 cal row, 4 min, OR 3 sets of 12 single arm db press in a super set with 12 weighted step ups


"Rope a Dope"

Context: Practice – Understanding breathing during heavy lifts.Skill Practice Warm Up: Each minute on the minute for 5 min: 30s of jump rope drills

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 reps, increase weight with each set to max)

Metabolic Conditioning: “Rope a Dope”

8 minute AMRAP (As many rounds as possible)

24 double unders

16 lunge steps (walking or in place)

5 left /5 right – single arm dumbbell hang power snatch (Health: 15lb / Athletic*: 30lb / Performance: 45lb)

Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: lunges with 35/50lb dbs (one in each hand in front rack), and 35/50lb db hang power snatches.

Coaching Tips: Make sure you keep your body straight and shoulders back for the double unders. The lunges can be walking lunges or lunging in place (reverse lunges are fine), just make sure your knee ‘kisses’ the floor each rep. Keep the shoulder ‘packed’ on the hang snatches. Do not let the shoulder roll forward and internally rotate. Use a big hip pop so there is less press out on the snatches (to save the shoulders for double unders).

Optional ‘Cash Out’ or Hypertrophy: 12 kb swings, 200m sprint, 5 min, OR 3 sets of 12 strict chin ups in a super set with 15 loaded hip extensions

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