Your workout of the day!
Option 1:
3k row
@ 30-40s/500m slower than 500m pace
This row is maintenance pacing work
Option 2:
30 minutes easy:
500m Row
100′ single arm KB suitcase per arm
100′ single arm overhead waiter’s carry per arm
500m Row
100′ single arm KB front rack carry per arm
100 foot walking lunge – BW
53/35
https://youtu.be/jNEigxqbk08
https://youtu.be/PNwKbGEKgTM
https://youtu.be/o8XJ71Utg-k
Partner workout
75/60c Row
50 synchro DL (155/105)
75/60c Row
300 double unders / 300 singles
75/60c Row
75 bar facing burpees
75/60c Row
*All reps will be split however the teammates decide
*MF teams do 68cal/round
25 min cap
*Teams can opt to sub Bike cals for one or two of the row portions.
Scale barbell weight to allow both athletes to move for 8+ reps at a time
Athletes will have two bars, one each for their deadlift.
This is a long, grindy workout. Athletes should be prepared to work hard and rest as they trade off the work with their partner
Floor Bench Press
2 set 8-10 Reps – (light/moderate)
2 sets 4-5 Reps (challenging weight)
AMRAP 22 minutes
11 Push Ups
11 Power Cleans (135/95 lb)
19 Sit-ups
18 Air Squats
– Athletes should look a pick a weight on the power cleans they can accomplish in 2-3 sets.
– It’s longer pacing workout, so athletes should break up early to keep a steady clip.
—
Veterans Day is a federal holiday that was started to honor military veterans who served in the U.S. Armed Forces. The holiday was originally started as Armistice Day , celebrating the end of World War I. Major hostilities in World War I were officially ended on the eleventh hour of the eleventh day of the eleventh month in 1918, and November 11 has remained an official holiday since.
3 ROUNDs for TIME
1k/800m Row
15 Russian KBS
15 Toes To Bar / Knee Raise / V-ups
S: 35/26
Rx: 53/35
+: 70/53 (females row same 1K distance)
*22 min cap, Females row same distance
Athletes may need to break the KB Swings and TTB into 2-3 sets to ensure proper pacing.
Target Score: 15-18 minutes
3 Sets
10 DB Z-Press w/3s Negative
10 Band Pull Aparts
—
8 Half Kneeling bottoms up Kb Press
15-20 Band push downs
)
Athletes should get 2-3 warm-up sets 4-5 reps (55%, 65%, 70%) prior to working sts
Athletes should maintain weight across.
If they are unsure of their 1RM, today should be a weight that becomes challenging by the 4th and 5th set.
AMRAP 8m
30 DB Farmer’s Walking Lunge Steps
30 DB Shoulder to Overhead
S: 35/20
Rx: 50/35
This will be a very grip oriented metcon forcing athletes to break up the movements due to grip fatigue.
Most athletes should plan to break from the start so as to not “blow up.”
A good recommendation is to break the sets in half (15/15) or thirds (10/10/10)
Target Score: 3 Rounds +/- 30 reps
EMOM 12m
m1: 3 Tempo Pull-ups – (3s hold @ top + 3 second lower)
m2: 6 Small/Tight Kips
Strict Tempo Pull-up Options:
A: Band assistance, or jump to the top)
B: Body Weight
Intermediate/Advanced:
m1: 3-6 Strict Weighted no tempo + 6-8 Unweighted C2B
m2: 3-5 Kip C2B or Butterfly
Kipping Options
A: Slow Hollow / Arch on bar
B: Tight perfect beat swings
C: Kipping C2B
The EMOM for today has one movement that is focused on developing strict pulling strength and a second movement focused on developing kipping skill.
Choose the level based on current skill level.
ON 14m Clock:
1 Mile Run Buy-in
AMRAP w/remaining time
10 hand release push-ups
5 Hang Power Cleans
S: 95/65
Rx: 135/95
+: 155/105
Athletes who have a mile time greater than 10 minutes should scale the distance.
The weight for hang power cleans should allow for unbroken
reps.
3 Sets
1. 30sec Pike lean stretch
2. 10-15 Tuck ups
3. 10-30sec Hanging tucked L-sit
https://youtu.be/63a7Ym1PZIE
https://youtube.com/shorts/q9NfcOYa4m0?feature=share
https://youtu.be/tkMLmbsHNDk
Athletes perform 2 Hang Squat Snatches and then 2 Overhead Squats.
Athletes can build across sets
8 RNDs of (1min on : 1min off)
On a 1min clock
40 Mtn. Climbers
8 DB Snatch – Alternating
AMRAP Box Jumps or Step Ups
-Rest 1min btw rounds
S: 35/20
Rx: 50/35
+: 70/50
Every leg counts on Mtn. Climbers
Every :90 mins for 5 sets
1 Power Clean + 1 Squat Clean + 1 Jerk
*Increase load each set
Reset between the power clean and squat clean.
On a 20 min Clock
Run 800m Together
…into
AMRAP Remaining time:
15 Shoulder to Overhead
50 Double Unders / 75 Singles
15 Hang Squat Cleans
15 Kip HSPU’s
S: 75/55
Rx: 95/65
*Bar stays up…must be held in the front rack position while the other partner is doing DUs and HSPU’s.
Athletes will share bars, BUT the bar must stay off the ground while the other is working.
Split the work evenly, switching every 5-8 reps.
Scale HSPU to Box/Pike HSPU
%: 65-65-75-75-75)
This is the first week of our Front Squat Cycle.
Athletes Can build across sets but should stay within the given percentage range. (65%-75%)
EVERY 3m x 4 RNDs (2w:1r)
Rnds: 1 & 3
15 Burpees Over Bar
MAX Thrusters until 2min mark
— 1 min rest mandatory —
Rnds: 2 & 4
12 Thrusters
AMRAP Burpees Over Bar until 2min mark.
— 1 min rest mandatory —
S: 65/45
Rx: 95/65
*Score is total ‘AMRAP reps’ of Thrusters a burpees.
Athletes should be capped on the buy-in at 1:00 to make sure they can accumulate 1:00 AMRAP reps.
Leave yourself 1:00m rest
The goal of the buy in portion on each round is to go unbroken on the thrusters and steady on the burpees.
If athletes break the thrusters in the AMRAP portion of the workout it should be because of metabolic or pacing, not because it is too heavy
5-10 min easy spin on choice machine or walk
EMOM x 12m
m1: 4-6 Strict Pull-ups
m2: 5-7 Controlled Kips
Strict Pull-up Options
A: Band Assist
B: Body Weight
C: Weighted
Kipping Options
A: Slow Hollow / Arch on bar
B: Tight perfect beat swings
C: Kipping C2B
When selecting a band or weight athletes should choose something that allows them to hit the desired rep range, while having the last rep feel like a challenge.
AMRAP 16m
400m Run
21 Hand Release Push-ups
12 Power Cleans
S: 75/55
Rx: 115/75
If run takes longer than 2:30, scale the run.
Scale HR to knees or volume to achievable number in 3-4 sets. (10, 15, 18)
P. Clean on light side; should be able to cycle unbroken when fresh and for majority of the workout.
Aim for 3-4 Rnds
B. EMOM x 6-12 min:
Min 1: 20 sec Loaded standing pike stretch w/kb
Min 2: 10-30 sec Tucked hollow hold w/elbows touching knees
Min 3: 10-30 sec Hip drag pulses
https://youtu.be/OGoQEu-zZjQ
https://youtu.be/koRy5gWHRRA
https://youtu.be/w_-zGs1t2xE
:60/side Single leg calf stretch
+
:60/side Couch Stretch
