3 Steady Rounds: 6-10 Strict Pull Ups (1-2 sets max), 10 Kip Swings, 15 KB Swings
We’ve been mixing in strict gymnastics in the warm ups lately, which has hopefully started to pay off. Keep progressing within these warm ups by either adding a rep or two to each set, using a lighter band, or performing fewer sets each round. Just like barbell work, we wan to have a logical progression to these movements.
Mobility Recommendation: Single LAX ball trap smash, 2:00/side
AMRAP 15 Minutes: 12 Pull Ups, 9 Box Jump Overs (24/20), 6 Power Cleans (155/105)
We want you to be able to stay moving for the majority of the 15 minutes. Pull ups should not exceed 3 sets, box jump overs should be fast, and finally the power cleans need to be done at a quick pace, even if they are singles. This is a great day to break down the kipping pull up, even adding a short EMOM ahead of the metcon to dial in pull up technique.
3 Steady Rounds: 10 Bottoms Up KB Press (5/arm), 10 Single Leg KB Deadlifts, 1:00 HS Hold Practice
The bottoms up KB press: with a single light KB (a plate or DB works as well), hold the KB by the handle with the bottom of the object pointed straight up. Press slowly and lower slowly – this should challenge everyone’s shoulder stability. For the HS holds, advanced athletes can practice freestanding holds.
Mobility Recommendation: Barbell Lat Smash 2:00/side
In 12 minutes, find a 1RM Strict Press
The key to a successful heavy strict press is full body tension, squeezing the bar tight, squeezing the ribcage tight and pressing the bar the instant you take it out of the rack.
11-9-7-5: Sandbag Clean AHAP, Strict Handstand Push Ups
Heavy and high skill for today’s conditioning. This piece will be a little slower, but try to minimize staring at the sandbag or at the wall. Scale to kipping HSPU or push ups if needed, but allow yourself to struggle a little with this challenging piece. If sandbags are limited, a partner version of this workout would be really easy to create, or simply share sandbags. A solid replacement for the sandbag clean is heavy power or squat cleans.
2 Steady Rounds: 20 Slow Spider-man steps, 20 Banded Good Mornings, 20 Leg Swings (10/side)
The Spider-man crawl is essentially a very low hands-and-toes-only craw meant to be a full body warm up. Move slowly rather than trying to cover a distance as fast as possible. Stay as low to the ground as possible.
Mobility Recommendation: Banded Hip Extension Stretch, 2:00/side
Alternating EMOM for 20 Minutes: Even: 1 Max Set of Push Ups, Odd: 5 Deadlifts AHAP
The goal here is two-fold. We want you to do BEAUTIFUL push ups AND very heavy deadlifts. This is a great chance to scale the push ups to enable lots of perfect reps. The deadlift weight should remain about the same for all 10 rounds.
For Time: Run 800m
Be sure that you prep your hamstrings to be able to push the run as hard as possible. The goal here is to see what you’re capable of – there is very little pacing that should be involved.
Skill Work Warm-up
Progressions and Scaling Options: Handstand Holds, HS Holds w/ Weight Shift, Shoulder Taps, Partner Assisted Walking
Advanced Options: Max 25’ Lengths in :XX, Zig-Zag Obstacle Course, Pirouettes
Handstand Walking Skill Work is great because it doesn’t require too much of a warm up to get into – the skill work serves as a warm up in itself. You can mix in some box step ups to loosen up your legs, but the skill work will double as a nice warm up. Keep pushing those skills!
Mobility Recommendation: Dragon Pose 2:00/side or Banded Overhead Shoulder Extension
50-35-20: S-Arm Dumbbell Hang Clean and Jerk (50/35), Dumbbell Box Step Ups (24/20)
Both movements are done with a single dumbbell. You may switch hands at any time during the DB hang clean and jerk, and the DB step ups should be performed in the same manner as 19.3 (DB may be held any way you choose other than resting it on your leg. Alternate legs each step). We’ve found that everyone can sustain a pretty consistent pace on the clean and jerks if you switch every 5 reps or so, so hold on for big chunks in this workout switching arms often. Time cap is 20 minutes.
2 Steady Rounds: 25’ Duck Walk w/ Empty Bar in the Front Rack, 20 Hollow Rocks, 1:00 Banded Overhead Distraction (bent elbow, :30 per side)
Banded Overhead Distraction: Attach a band to a pull up bar. Facing away from the rig, place the arm inside the band just above the elbow. Step forward such that the band pull the arm overhead with a bent elbow.
Mobility Recommendation: Coach’s choice: Banded Pigeon or T-Spine Smash
In 15 Minutes Build to a 1RM Front Squat
After your quality warm up, spend extra time activating the glutes and opening up the front rack to set yourself up to PR. You can easily spend 20 minutes warming up, another 20 for the lift, and still have time for the conditioning.
For Time: 500m Row, 50 Kettlebell Swings (53/35)
Do not pace the row in favor of being able to swing the kettlebell better. We want you to EMPTY THE TANK on the machine and then try to hold onto the kettlebell.. Send it!
3 Steady Rounds: 6-10 Strict Pull Ups, 10 OH Squats, 200m Run
Strict pull ups should be performed in 2 sets at most, so grab a band if needed and work through a controlled, quality range of motion. Pause in the bottom of your OHS for at least round 1.
Mobility Recommendation: Banded Internal Shoulder Rotation Stretch, 2:00 per side
20 min EOMOM Hang Power Snatch: 1-1-1-1-1-1-1-1-1-1 (10×1)
Two things we want to see with these heavy singles are 1) sweeping the bar back into the power position before hip extension, and 2) NO PRESS OUTS, pull under that bar! If the coach says you’re doing these two things, you can keep adding weight and even push for a PR.
27-18-9: Pull Ups, Overhead Squats (75/55)
Classic combination of movements. Pull ups should remain 3 sets or less each round and the OHS weight needs to be something that allows you to perform a full range of motion squat with the barbell overhead for big sets (3 at most in the round of 27). Allot for some shoulder mobility time afterward. Time domain is 5 to 10 minutes.
3 Steady Rounds: :15 Ring Support Hold, :15 Chin Over Bar Hold, 10 Pause Goblet Squats
Lots of isometric holding in today’s warm up and even a little more for the Extra piece. In both holds, you should be in a hollow rock position. For the ring support holds, make sure you’re glueing your elbows and palms to your sides and externally rotating. These holds are great ways to both warm up and develop some more bodyweight strength.
Mobility Recommendation: 3:00 Squat Hold, unsupported if possible
AMRAP 18 Minutes: Run 200m, 12 Dumbbell Hang Squat Cleans (50/35), 12 Push Ups on Dumbbells
The dumbbell weight should be something you can complete unbroken for the first couple rounds but then can be broken up. Ideally you finish one round approximately every two and half minutes. Target score is between five and seven rounds.
Set the clock for 12 minutes and accumulate 4 minutes hanging from the pull up bar.
After the push ups, hanging from the pull up bar will be a great way to loosen up the shoulders. You should practice hollow body during these holds – no laziness.
AMRAP 4 Minutes: 30 Air Squats, 20 Box Jumps, Row with Remaining Time
The mobility below is meant to serve as some shoulder activation and ring stability work before beginning your muscle up progressions. If you can’t stabilize yourself on the rings, a slow ring push up negative or regular push up will work.
Mobility Recommendation: 20 Banded Pull Aparts, Then 10 Ring Dip Negatives
AMRAP 20 Minutes: 100 Wall Balls (20/14), 80 Calorie Row, 60 Box Jumps (24/20), 40 Box Step Ups (One DB, 50/35), 20 Muscle Ups
This workout will feel very similar to an Open workout. Staggering the start by 5 minutes should ensure that no one is stuck waiting for a rower. We’d also like to see everyone working through a muscle up range of motion, whether that means regular muscle ups, jumping muscle ups, transitions, etc..
2 Steady Rounds: 20 S-Arm Russian KB Swings (10/arm, 53/35), 16 Cossack Squats, 6-10 Strict Toes to Bar
Strict toes to bar should be done with no momentum or kip. Straight leg raises of any variety are also acceptable, we’re just looking for some controlled midline work. The Cossack squats should be done with both feet flat on the ground, gradually increasing range of motion throughout.
Mobility Recommendation: Glute Smash w/ Single LAX ball, 1:30 per side
Sumo Deadlift: 3-3-3-3-3-3-3 (7×3)
Breaking away from a traditional deadlift allows us to strength different muscle groups and attack some strength imbalances. You can build across the seven sets.
For Time: 200 Double Unders, 50 Calorie Row, 30 Toes to Bar
Remember to stay relaxed and not frantic on the jump rope. Everyone should struggle through some double under practice if you can’t do double unders yet, but the coach will choose a a time cap for the movement so you can move on. The time domain for this conditioning piece is less than 10 minutes.
2 Steady Rounds: 1:00 HS Hold, 20 Box Step Ups (24/20), 1:00 Dragon Pose (:30 per side)
The box step ups are unweighted and serve as both a warm up for the workout and a little bit of mobility work. Mixing in mobility during the active warm up tends to be more effective than static stretching cold, so try to notice how you respond to the mobility mixed in with the warm up.
Mobility Recommendation: 20 leg swings forward/backward, 20 leg swings left/right
42-30-18: Goblet Lunge Steps (53/35), Kettlebell Swings (53/35), Push Ups
Select a kettlebell that will allow you to stay moving in this piece. Challenge yourself to stick to 2 sets or less in each round with the kettlebell. For the push ups, if you cannot perform 20 perfect, unbroken reps while fresh, you probably need to scale either the volume or use some sort of assistance (elevate the hands, use a band hanging from the rig, etc.). Time domain is 10 -15 minutes.
For 10 Minutes Practice Pull Up Negatives
Set your clock for 10 minutes and practice the eccentric (lowering portion) of the pull up. Rather than accumulating reps, the goal is time under tension and control. If you have a boatload of strict pull ups, consider a max effort chin-over-bar (or chest to bar) hold, followed by a negative as slow as possible. Mobilize after – this will make you sore!