With a 30 minute clock.
Static Farmer Hold 70/53
On the first drop of the kettlebells perform one Burpee. The second time, two Burpee‘s. The third time, three Burpee‘s… Continuing in this fashion until the end of the clock.
The foundation to all functional movement is a strong core. Holds and carries build that structure needed for all we do inside and outside of the gym.
This workout will also test your grip strength. Choose a weight of kettlebell that you can immediately pick them up after the Burpee‘s. No rest is allowed.
First scale load of the kettlebells. Second, scale the length of time as needed.
With a 30 minute clock.
25-m Plate OH Walking Lunge (25/15 lb.)
AMRAP 15 min.
There should be no movement in today’s workout that bottlenecks anyone—we have low rep numbers and short distances. We want you moving fast and at a steady pace throughout. Today’s session is a good opportunity for athletes who came yesterday to break up some of the leg soreness!
The emphasis of today is light, fast, and jumping. Choose a load on the Plate OH Walking Lunge with which you can go all 25 m unbroken throughout the entire workout. There should not be a shred of doubt in your mind that the weight is light. Shoot for 4 rounds today.
10 Power Clean and Jerks (185/125 lb.)
*Work up to heavy 7 rep C+J
Today’s workout is a 3-round couplet of moderately heavy hamstring, low back, and overhead demand. The total volume of the workout is that of a heavy Grace, but mixed with more hamstring demand. This workout is intended to be not only a gnarly breather but also pretty challenging on the back side.
Prior to the metcon, we are working up to a heavy set of 7 on the Power Clean and Jerk. This is to be performed touch and go and will give you the opportunity to work on your barbell cycling skills as well as help determine an appropriate workout weight.
The Jerk can be performed as a Push or Split Jerk. It should be a weight with which you can start as a Push Jerk for about half of the workout, and may revert to a Split toward the later half when fatigue sets in.
Choose a loading with which your Clean and Jerks are performed in fast singles from the get-go. Even if you can perform some reps touch and go (should only be able to touch and go a few anyway at the chosen weight), you will be unnecessarily loading your back and in this workout, you can’t afford that extra time under tension.
Deadlifts should be a load with which you could do 10 unbroken fresh, but may choose to perform smaller sets of 3-5 with short breaks to keep the low-back fatigue at a minimum.
Times for this workout will be ranging from 7-10 min.
The emphasis of today’s session is to go heavy across all 5 sets, but not all sets have to be the same weight, so long as they are true working sets (warranting at least 3-4 min. rest between efforts).
If anyone is feeling a bit fried in the low back from the last week of work, go a bit more conservative with your working sets, and instead of building in weight each set, stick to the same load across the board. People who are feeling taxed can roll out their backs between lifting sets to tend to their bodies.
We have a Finisher today that will be able to fit into the class time. It incorporates Rowing, gymnastics holds, and teamwork! Make sure to prioritize the lifting here and go AHAP, then hit the Finisher for funzies.
200-m Plate Run (25/15 lb.)
20 Alt. DB Power Snatches (50/35 lb.)
Max Set Box Round-the-Worlds
Happy Friday! Today’s effort will challenge your shoulder stamina amidst two other heart-rate and shoulder-involved movements. You’re going to perform the Plate Run and DB Snatches, then perform a max set of Around-the-Worlds each round. This workout will test your ability to maintain gymnastics positions under duress—both in heart rate and with some compounding shoulder fatigue (Plate Hold, Snatches).
The max set is terminated once you come off of the box or loses tension in the movement (the elbow bends). For the Around-the-Worlds, travel the same direction for an entire round, i.e. in the first round, go entirely clockwise around the box until failure. Next round, go entirely counter-clockwise. Then repeat for Rounds 3 and 4. The Box Around-the-World is performed as Rx’d with feet on the box.
For the Plate Carry, hold however you’d like—chest, side, shoulders, pinch, etc. We recommend mixing it up so as not to tax one area too much!
Try to hit about 80% max effort throughout the workout so you don’t burn out in the later rounds - this should take around 15-20 minutes. Have fun!
As teams of 2 and equal strength:
2 rope climbs
20 Single Arm Kettlebell Cleans 70/53
200m partner carry
Gonna be a full body workout with a minimal amount of gymnastics pulling and some heavy weights!
At 3...2...1...go, Partner 1 will do a rope climb and then partner 2 will do a rope climb. Cleans must be split equally between partners and 5 right, 5 left. Partner Carry can be split however you would like and switch as often as necessary.
Rope Climbs: Scale up to legless. Scale down First height of climb. Then, scale to lay to stand with straight legs.
Cleans: Scale load.
Partner carry: First scale distance. Then, scale to heavy odd object if necessary.
Hump Day means we are going heavy and all out for 3 sets of 5 reps. The loading is intended to be constant across the board at maximal weight. If done right, you should need a 3 to 4-min. break between working sets to execute with the right amount of effort.
Theoretically, a 5-rep max should be 85 percent of your heaviest single. Since we are performing 3 sets, we are going to lower that down slightly to account for volume. The 3 sets of 5 should be at the same weight at around 80-82 percent of your heaviest Deadlift. If you haven’t tested your 1RM in a while and feels like you have gotten stronger, your 5 may be closer to 85 percent. If you know your previous 1RM was accurate, it may be closer to 80 percent.
15 Air Squats
AMRAP 20 min.
We loaded a heavy press yesterday and will be loading you with a heavy pull tomorrow, so today is a body-weight bonanza! Cindy is a quintessential gymnastics triplet that will test your pulling, pressing, and squat capacity.
Cindy is a great body-weight stimulus for 20 min. of non-stop movement. The Push-ups will likely be where you need to manage fatigue the most. Pull-ups/Ring Rows will likely be performed unbroken. Air Squats at a steady pace. Rounds will likely start out about 40 sec. and then start to slow thereafter. Use the clock as a pace-setter to help keep yourself on track. Just like the turtle, slow and steady wins the race here. Aim for consistent movement across 20 min., or around 15 rounds across the board.
25 Bench Presses (135/95 lb.)
30 KB Snatches (24/16 kg.)
*Find 3-rep Bench Press
This chipper is a bit slower in nature to start. Both the Bench Press and KB Snatches require a bit more concentration to execute. For the Bench Press, the loading should not be so heavy that you need a spotter to perform your sets. You should be able to perform about 10 at a time with their desired loading, or your 25 reps in 2 sets.
On the KB Snatch, the loading should be set so you can perform 5 reps on each side, but not unbroken for all 30—you should have to put the KB down at least once during your set to shake it out. For these first two movements, sticking to manageable sets and rep ranges is key to avoid failure or loss of efficiency. Be more calculated with the bench and snatches, and then open up on the Row to finish with a good lung burn.
Overall finishing times should be around 10-12 min. Get swole!
200-m Dumbell Front-Rack Carry (155/105 lb.)
20 Wall Balls (20/14 lb.)
20 MB Cleans
AMRAP 20 min.
*Find heavy 100-m DB Carry
It’s late and I forgot to post this so we’re going to make this description short and sweet. We’re going to spend some time doing handstand skill work, then work up to the heaviest 100m dumbbell front rack carry you can do, then we’ll get into the metcon: the 20-minute AMRAP above. Lower the DB weight to something you can do without putting them down and plan on doing the wall ball and clean sets about 10 reps at a time. If you can go unbroken, do it! Just make sure that you don’t burn out - you’ll be doing this for 20 minutes, so find a good pace!
12 Double Kettlebell Russian swings 53/35
8 GHD Sit-ups
4 Atlas Stone to Shoulder AHAP
This week has been a lot of gymnastics pulling and a lot of getting below parallel, so today were taking a break from all that and going to have midline fun! The later rounds will really begin to tax your midline, so focus on keeping your obliques and lats engaged on the swings.
The reps are small, but, the length of the workout is on the longer side, so every level of athlete should pace themselves from the beginning. Control your breathing well and move at a steady pace from movement to movement.
The swings and sit ups should be done unbroken every round and the stones should be done in singles with minimal rest in between reps.
Kettlebell swings: I would like to see everybody do 2 bells, but scale the load as needed.
GHD’s: scale first to parallel. From there, scale to abmat sit-ups as necessary.
Atlas Stones: Scale load
30 Front Squats (135/95 lb.)
35 Slam Balls (30-35/20-25 lb.)
40 KB Push Presses (Single Arm) 24/16 kg
The first workout of the new month brings us a hip-driven, push-pull triplet of weightlifting. Each movement incorporates an element of hips and shoulders—a pull, a push, or a front-rack isometric hold. This chipper is one time through and intended to be FAST and hard.
This workout is all about going hard and performing big sets on the Front Squats and Push Presses, with a steady pace in the middle on the Slam Balls. This entire workout will jack up the heart rate, and burn the legs and arms, so being mindful about sets and efficiency is key.
For the Front Squats, choose a load with which youcan perform sets of about 10-15 at a time. It is better to push through and perform bigger sets, because each time the bar is dropped, you must Clean it up from the floor again, expending more energy. On the Slam Balls, the goal is to breathe through them slow and steady. You should be able to perform sets of about 10 at a time before taking a short break. If you can go through the entire set without taking a couple small breaks, it’s too light! On the KB Push Press, although there is no minimum for each side, you should be performing sets of about 7-10 at a time on each arm.
Aim for finishing times around 6-8 min.
A medium to longer length workout with a Pulling/Running combo today. The stimulus we are going for is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus by scaling appropriately.
If you have Pull-ups and Muscle-ups but not big unbroken sets of them, figure out a number at the start of the workout that you think you can maintain across the two movements. Maybe sets of 10 for the first round of Pull-ups, then sets of 5 for the second round. Sets of 2 for the Muscle-ups for the first round, then maybe singles on the second round. This is OK, as long as you aren’t in any danger of failing reps and can keep your rest short between reps.
We have allowed up to 30 min. to get the workout done. Top athletes will do it under or around 20 min. The Run will take up the majority of time. For most other athletes, their time will be split evenly between the Running and pulling. Scale appropriately and shoot to beat that 30 minute time cap!
10 Burpee Box Jumps (24/20 in.)
In what is remaining of 2 min.,
Max Handstand Hold
In what is remaining of 3 min.,
Today’s effort is entirely body weight and a bit more skill-oriented. The first 3-round couplet is 6 min. In length. Every 2 min., you’ll perform 10 reps of your movement and max reps of jump-roping thereafter. The second 3-round couplet is 9 min. In length. Every 3 min., you’ll perform a max hold and max reps of jump-roping again. There are two of these with no break in between, so it’s a continuous 15 min. of work.
Part one is more metabolic going right into the rope work, while part two is more skill focused with the handstand/pike hold. It should be a quick burn that will still leave you enough energy to tackle the rest of the week. Enjoy!
2 Strict Pull-ups
3 Chest-to-Bar Pull-ups
Heavy Pull-up day! We know a lot of people who don’t have Pull-ups get a little disheartened when they see workouts like this, but this is your opportunity to spend a whole session dedicated to practicing this movement. This is how you get better! We have scaling to meet you where you are and find something that is going to help you get closer to being stronger at pulling. It might be strict Pull-ups, negatives, Ring Rows, Jumping Pull-ups, etc.
For today, try to keep the movement as strict as possible, avoid too much kipping, we won’t use it as a scale today. We chose this rep scheme so that you can use the sets as a stepping stone to find your 2-rep max. We want each set to still be as heavy as possible, but those last three sets of 2 are where the focus should be.
You can hold dumbbells between your feet, snag one of our weight belts, or use Coach Billy’s weight vest if you ask reallllllly nicely.
5 rounds NOT for time.
Backwards sled drag 50 feet AHAP
Pec stick kettlebell Carry 50 feet 53/35
Drag the sled from start to finish line, immediately pic up the pec stick and carry it back to the start. Rest as needed between rounds.
-David & Nick
10 DB Devils Presses (45/25 lb.)
10 DB SA OH Lunges
The goal for today is to perform each movement unbroken for all 5 rounds, and to keep moving at a steady/uncomfortable pace the whole time. For some athletes, 10 Push-ups will be hard to perform unbroken after a few rounds, but you should be able to get them done in two sets with a quick break. The Devils Presses, although horrible, are relatively easy to keep moving through without breaking. We recommend doing 5 Lunges on one arm and 5 on the other to keep both shoulders in balance and not too fatigued. You don’t need to stop for long to do this, you can switch arms as they move into the next Lunge.
We would like everyone to be able to go sub-14 min for those doing 5 rounds; if you’re doing 4, shoot for sub-12!
1 – 2 – 3 – 4 – 5
Squat Snatches (135/85 lb.)
AMRAP 15 min.
1-2-3-4-5 = 1 round
The Squat Snatch and Muscle-up combo creates such a unique stimulus. The pulling and stabilizing of the shoulders during the Snatch taxes the upper body in such a way that it makes the athletes have to work a little harder through those Muscle-ups. Because muscle ups are super easy to begin with :)
The rep scheme is as such: you’ll perform 1 Squat Snatch + 1 Muscle-up, then 2 Squat Snatches + 2 Muscle-ups, etc., all the way up to 5 reps of each. This makes 1 round. To score one round, you need to perform a total of 30 reps first. We used this rep scheme because it keeps the volume per set low, which mentally and physically enables a lot more people to keep moving more consistently without big breaks between sets for the heavy-ish weightlifting movement and highly skilled gymnastics movement. It also breaks up the monotony of a long couplet AMRAP for a change.
We’re going heavier for the snatch weight, so pick a weight that you can do three to five reps unbroken. Anything heavier, and you’ll fall apart in the workout.
Shoot for at least four rounds today!
1 min. Squat Hold
20 Front Squats (115/75 lb.)
1 min. Plank Hold
Oh man, this is going to be a heck of a week! We are kicking it off with a combination of a monostructural movement, 2 isometric holds, and a light strength movement. The goal is to get your heart rates going with the double unders then moving straight into the Squat Hold, then again with the 20 Front Squats into the Plank Hold.
We want you to hit this workout hard from the start! Go HAM on the double unders and front squats (choose a weight that you can do unbroken)! The challenge will be doing the static movements while you’re breathing hard. Good luck with that :)
The good news is that you don’t have to do the plank/squat hold unbroken, you can accumulate the 1 minute. Just keep an eye on the clock! We’re trusting you ;)
Shoot for finishing this in under 15 minutes or so.
15 Deadlifts (225/155 lb.)
Every 90 sec.
At the end of the week, you may need a bit of a mental break, so today’s workout is straightforward intervals of Single-unders and Deadlifts—a prescription that is relatively simple in format but will be heart-rate and posterior-intensive in execution.
The intention is to go as fast as possible within the 90 sec. to complete all reps and get as much rest as possible. Rather than having this turn into 6 rounds for time, have the goal of a negative split each round!
The Single-unders are intended to be performed unbroken every round. The Deadlifts are intended to be performed as a challenging unbroken set for most of the workout. The load should get pretty hard right around the last 3-4 reps each set. The break after the Deadlifts should allow you to get enough of a rest to hit each round without putting the bar down. Since it’s a Friday, err on the side of being conservative if you are on the fence and focus on speed.
The goal is to complete every round sub-1 min. and allow for 30+ sec. rest.