Strength

Back Squat (5 x 2 tempo)

Building upon last week.

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 – 63%

Set #2 – 65%

Set #3 – 67%

Set #4 – 69%

Set #5 – 71-74%, based on feel.

Metcon

Sole Cycle (3 Rounds for reps)

3 x AMRAP 5:00’s, resting 5:00 between:

“Sole Cycle” Part #1

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #2

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5:00

“Sole Cycle” Part #3

AMRAP 5:00

15 Barbell-Facing Burpees

21 Power Cleans (115/80)

27/21 Calorie Assault Bike
Three separate scores, all being total repetitions. The system will compute the sum total.

All rounds have the same repetitions per round, with only the weights changing.

Males – 1 round totals 63 repetitions.

Females – 1 round totals 57 repetitions.

Strength/Skill

Metcon (No Measure)

15:00 Low Intensity Obstacle Practice

Spartan SGX WOD

Animal Box (AMRAP – Reps)

3 Rounds:

(:30 work / :30 rest each)

Lateral Ape Walks

Bear Crawls

Crab Walks

Plank Hold

Spider-Man Pushup Crawl

Score = Total Reps from slowest round

Strength

Power Snatch (10 sets of 1 tempo power snatch)

Sets #1+2+3 – 60%

Sets #9+10 – 70-75%, based on feel.

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Metcon

Double Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double-Unders, 5 Power Snatches (115/80)

25 Double-Unders, 3 Bar Muscle-Ups
If we are not completing full bar muscle-ups today, two options:

Work on the “pushing” of the bar with the Jumping Bar Muscle-Up

Complete 10 CTB Pull-Ups per round.

Strength

Clean and Jerk (OTM x 11)

On the Minute x 11:

On the 10:00… 1 Clean and Jerk @ 90%

Front Squat (OTM x 5)

On the Minute x 5:

1 Front Squat

Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack. Aim here is similar to our clean and jerks – let’s move well here. Not seeking a max effort 1RM, but looking to find the heavy stimulus for the day. Working towards 90% of our estimated 1RM Front Squat is a strong place to be here.

Metcon

Funny Bone (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24″/20″)

Front Squats (135/95)
A short, but high intensity 21-15-9 as our conditioning for the day.

Stimulus wise, we are looking for a workout where we can hang onto both the kettlebell and front squat loads for either unbroken, or very large sets. The loads are on the challenging side for these repetitions (most especially in the 21’s and 15’s), so meeting this stimulus is intended to be challenging. Moving through this workout at reserved pace illicits an entirely different response than if we attack it. Let’s bring some good intensity to this mid-range sprint today.

Further, stimulus wise, we are looking for the following two conditions to be met:

Kettlebell Swings – Confident we could complete 25+ repetitions unbroken, when fresh.

Front Squats – Confident we could complete 25+ repetitions unbroken, when fresh.

Modifying the loads to ensure we meet that criteria will allow us to go to the level of intensity we are aiming to reach today. It’s less about if we “can” do the weights, and more about how well we can find the mid-range sprint stimulus with large sets, and minimal breaks.

Conditioning

Row Conditioning (3 Rounds for time)

3 Rounds, Each for Time:

20/16 Calorie Row

12 Burpees Over Rower

20/16 Calorie Row

1:00 Rest Between Rounds

Spartan SGX WOD

Ride the Lightning (AMRAP – Rounds and Reps)

10:00 AMRAP:

10 Jump Squats

20 10m Shuttle Sprints

:30 Dead Hang*

20 V-Ups

10 Plank-to-Pushups

*2 Shoulder Taps every :10

Metcon

Over Easy (Time)

For Time:

50/35 Calorie Bike/Row “Buy-In”

Directly into…

3 Rounds:

21 CTB Pull-Ups

15 Overhead Squats

9 Power Clean and Jerks

Rx Barbell – 115/80
If we do not have access to a bike today, equal calories on the rower fits well here.

A buy-in bike into a three-round effort.

Stimulus wise, we are looking for a weight on the barbell that we are very confident we could complete 15+ repetitions with, on either movement when fresh.

On this initial bike, visualize the pace we would hold if we were completing double the calories (100/70). Although we want to move with a purpose here, a bigger threat inside this workout is extra breaks on the movements of the triplet that follow, which will quickly eat up seconds we gain by pushing the bike. Further, on the final handful of calories, ease off the speed in order to regulate our breathing and prepare. We want an immediate transition to the three-rounder.

On the CTB pull-ups, begin with the end in mind. Visualize the third and final round of repetitions, and how we would break those up. This scheme is best applied in round one, allowing us to preserve our sets, while possibly transitioning faster in the earlier rounds as we are a bit more fresh. But having this rough game plan in mind gives us check-points in each set, versus getting on the bar and moving until we feel we need to break. This is often where we edge a little too far, slowing in the following rounds.

On the barbell work, these will impact each other. Expect our jump on the clean and jerks to feel taxed after the overhead squats. The hips will be pre-fatigued, and focusing on firing aggressively can help us move through these repetitions. Pacing wise, aim for large sets on the OHS. Naturally, this movement requires a longer transition between sets, so being able to move through these sets with at most a single break (9-6, or 8-7) is where we want to be.

On the following power clean and jerks, we may find that fast singles are the best option for us. Bringing the bar down for touch and go repetitions in the first two rounds may interfere with our following round of CTB pull-ups. On the third an

Metcon (Distance)

Run Conditioning

5:00 On, 2:30 Rest

4:00 On, 2:00 Rest

3:00 On, 1:30 Rest

2:00 On, 1:00 Rest

1:00 On

Spartan SGX WOD

5K Cindy (AMRAP – Rounds and Reps)

40:00 AMRAP:

5k Run

In time remaining…

AMRAP of “Cindy”

5 Pullups

10 Pushups

15 Air Squats
Scale distance if needed to complete running portion close to 30:00 mark

Metcon

Wet Floor (AMRAP – Rounds and Reps)

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee BJO (24″/20″)

15 Ring Muscle-Ups
In “Wet Floor”, we have a gymnastic based “Open”-style chipper.

As one can imagine, both conditioning at the aerobic level is only one of multiple factors in this 20 minute AMRAP. Many can “muscle through” most of these movements, yet that only gets us so far. Pacing our stamina inside the movements will be the focus of effort, finding a sustainable pace forward.

Starting with the wallballs, manageable chunks fit well here, naturally. And despite how we never want to reach failure inside this movement, we recognize that we are moving into the row next. The first handful of calories can be used as a recovery until we find our working pace.

Finishing a single round of this chipper will be challenging. And upon so if we do, we can expect our shoulders to be taxed. Coming off the burpee box jumps and work on the rings, we may be surprised with the need to move to smaller sets right off the bat. Good to expect it so we have a plan of action in place.

Moving onto the rower, we again recognize that we can use the first few calories as a recovery. From there, we do want to find a pace that leaves us uncomfortable, but does not sacrifice our immediate transition to a sizable set of TTB (our next station). Visualizing this pace as an intensity we could hold for 200 calories for time, we’re moving, but at a very sustainable pace with the larger picture in mind. The rower can be a chance for ourselves to regain our composure.

The toes to bar is a set count that can absolutely add up quickly, impacting the integrity of our kip swing. Movement failure, whether here or on the rings at the end of the chipper, are the two “need to avoids” of the workout. Finding ourselves here is dangerous as time slides by incredibly quick. Recognizing that movement failure (or the loss of the kip swing in relation to the TTB) is an easy possibility if we bite off sets too large, let’s be conservative here. Fast 5’s on such a sizeable set can trump sets of 10 with large breaks betwee

Body Armor

3 Sets of 8:

Alternating Dumbbell Snatch

3 Sets of 8:

Romanian Deadlift

Midline:

3 Sets: :30s on, :30s off – abmat situps

2 Sets: :30s on, :30s off – supermans

1 Set: 1:00 on, abmat situps

Metcon (Time)

2 Rounds:

1,500m Row

800 m Run

50/35 Calorie Bike

Mobility

— Upper Body —

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Strength/Skill

Dead Hang / Wall Sit

3 Rounds:

Round 1…

0:30 Dead Hang

0:30 Weighted Wall Sit

Round 2…

1:00 Dead Hang

1:00 Weighted Wall Sit

Round 3…

1:30 Dead Hang

1:30 Weighted Wall Sit

Weight – 53#/35# Kettlebell

Spartan SGX WOD

Chill Pill (Time)

For Time:

3 Rounds of…

200m Run

20 Sandbag Walking Lunges (75#/50#)

Directly Into…

2 Rounds of…

400m Run

50m Dumbbell Farmer’s Carry (50#/35#)

Directly Into…

1 Round of…

50 Burpees