Context: Practice – Pacing when doing minute intervals
Skill Practice Warm Up: Spend 8 minutes working up to a moderate push jerk (75-85%) or perform 4 reps on the minute for 5 minutes (45-55%) from the floor.
Strength: 7×2 push press (7 sets of 2 reps, same weight across, 75-85% of max)
Super Set: 7×4 single leg dumbbell deadlift (7 sets of 4 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Hot Gristle“
For reps. 3 rounds
3 rounds: 40s of work 20s of rest
Push press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with dumbbells (Health: 15lb, Athletic: 30lb*, Performance: 45lb)
Bent over row (same) or with dumbbells (same)
Heavy Russian swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
Scaling Guide: 100 – 180 reps, about 50 reps per round. Scale Up: 75/115lb bar, 70/88lb kb
Coaching Tips: Go for big sets on the first and last round. Try to do each as an unbroken set, but pausing in the rack/hold position. Keep the hips snappy with the push press. Do not kip the bent over row. Russian swings only need to go to eyeball height (no higher).
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 15 wall ball, 4 rounds, OR 3 sets of 15 single arm bench press in a super set of 15 Jones squats’
Context: Practice – Speaking up before you blow up.
Metabolic Conditioning: “The Defenders”
25 minute AMRAP (as many rounds as possible), TEAMS OF 2 or 3
1200m row – one person working at a time
12 round trip bumper plate push (20′ out, 20′ back) – one person working at a time
10 muscle ups (or 30 chest-to-bar pull ups and 30 ring dips split however is desired) – one person working at a time
60 American kettlebell swings, 2 people working at a time (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)
15 sit-ups each person (all at the same time)
15 burpees each person (all at the same time)
Scaling Guide: 1.5 – 3 rounds. Scale Up: 2 people per team, same volume.
INDY VERSION: 300m row, 4 sled pushes, 1 min rest, 3 muscle ups, 20kb swings, 15 sit ups, 15 burpees, 20 min AMRAP
Coaching Tips: Break up everything so that you don’t go to failure, but move fast when you are doing reps. The row and sleds are one person at a time, the kettlebells have 2 ‘stations’ working at a time, and the sit ups and burpees are all done together. If someone finishes early, they can go ‘stage’ at the next station, but they cannot start until their partners are finished.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 Russian swings, 30 double unders, 4 minutes, OR 3 sets of 15 db curls in a super set with 15 loaded glute bridges
Context: Practice – The 6 week cycle, and how it works.
Strength: 6×3 push press (6 sets of 3 reps, same weight across, 70-80% of max)
Super Set: 6×5 single leg dumbbell deadlift (7 sets of 4 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Ickey Shuffle“
For time. 5 rounds.
12 push press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or 12 with DBs (15 / 30* / 45lb)
8 front squats (same)
10′ lateral shuffle, 5 round trips, touch line with one hand
Scaling Guide: 5 – 9 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar
Coaching Tips: Go for big sets on the push presses and the front squats. Make sure you keep an upright torso and don’t let the knees slide forward on the push presses (putting stress on the knees). Use your hips! Adjust your front rack position if needed on the front squats. Push the speed on the lateral shuffles to keep the intensity up!
Optional ‘Cash Out’ or Hypertrophy: 200m run with medball, 15 wall ball, 3 rounds OR 3 sets of 12 single arm db bench press in a super set with 12 glute ham raises
Context: Practice – Why warm ups are important.
Skill Practice: Spend 8 minutes working up to a challenging pause squat clean – 3 sec pause just below the knee – (80-90% effort) or perform 3 reps each minute for 6 minute at 50-60%.
Strength: 3-3-3-3-3 hang power clean (5 sets of 3 reps, increase weight with each set)
Super Set: 6-6-6-6-6 single arm ring row
Metabolic Conditioning: “Southern Discomfort“
For time. 3 rounds
6 high box jumps (Health: 12″/20”, Athletic: 20″/24”, Performance: 24″/30”)
12 ring push-ups
12 single arm overhead squat (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
18 Russian kettlebell swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
Scaling Guide: 6 – 10 minutes, about 2.5 min per round. Scale Up: 12 ring dips.
Coaching Tips: Warm up the box jumps thoroughly before the workout starts so you are comfortable jumping at the ‘high’ height. For ring push-ups, the ring height should even with your feet and the straps perpendicular to the floor for the push-ups to be considered ‘Performance’ (Rx). Keep the arms straight for the Russian swings and use the technique like you are throwing the kettlebell out in front.
Context: Practice – Rowing technique
Metabolic Conditioning: “Hornblower“
3 cycles – 11 min for each cycle
Row (Health: 900m/1000m, Athletic: 1000m/1300m, Performance: 1300/1500m)
Then max rounds with the remaining time
12 chest-to-bar pull-ups (Health: 20 jumping chest-to-bar)
12 clean and jerks (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with DB (15, 30*, 45lb)
2 min rest between cycles. Start rounds where you left off (after row buy in).
Scaling Guide: 5 – 8 rounds. About 6 min for the row, then 2 rounds per cycle. Scale Up: 85/115 clean and jerks
Coaching Tips: Start with a conservative pace on the row, then go hard on the rounds after. Speed up on the second and third cycles if you can. Remember to begin the rounds where you left off on the previous cycle. Avoid pulling with the arms on the row to save your arms and your grip. Use your lower body and a big kip for the chest-to-bar and break them up if your grip is getting tired. Keep the bar close to the body when lowering it on linked clean and jerks.