Week 6 (October 15-20)

16 minute AMRAP
10 Hang Power Snatch 75/55->65/45->55/35
8 Burpees Over Bar->Bodybuilders->To Box
10 Overhead Squats 75/55->65/45->55/35
8 Burpees Over Bar->Bodybuilders->To Box
200m Run

Members should expect heavy breathing and high heart rate (90%+). Snatches and OH Squats should be done in no more than 2 sets and movement should consistent for burpees and the run. Scale in order to meet these requirements and keep intensity high.

Tips – Work to stay fluid and smooth on the hang power snatches, keep the bar close and get into a good rhythm. Breathe through the burpees as much as possible, do NOT rush these… you’ll move right into overhead squats where stability is key, so if you have any overhead mobility issues make sure to do some extra work before you start. Following another set of burpees you’ll be out on a run, where you should be working on shaking and flushing the arms out.

15s Max Distance Sled Push
Rest 2 minutes
x5

These should be fast and max effort. Scale the weight so that the sled is moving fast for all 15s, can maintain intensity through the 5 bouts, and are smooth throughout.

Tips – Stay low on the sleds, and pick the knees up – the goal here is speed, and maintaining the speed. The first set may not fatigue you, as it’s a short interval (in the CP realm), but as the sets progress, you’ll start to feel the fatigue. Make sure to focus on quality of movement.

35 minute EMOM Alternating
1: 40s Pistols->To Box
2: 30s Handstand Push-ups->Piked on Box->Dumbbell Press
3: 20s Front Squat into 20s Jumping Air Squats 95/65->75/55->65/45->55/35
4: 30s Toes-to-Bar->Hanging Knee Raise
5: 40s Deadlifts 95/65->75/55->65/45->55/35

Members should expect and chase a deep localized burning during each minute. The rest between repeating movements should be enough to maintain consistency across the 7 rounds. Members should choose an option that is tough but sustainable. Focus should still be on consistent and tight form for all movement. Again, the goal is to get to elicit deep burning and a filling feeling in the muscle during each minute. On “3” go straight from front squats to jumping air squats and end at 40s.

Tips – Choose movements/weights that allow you to keep moving consistently. Pistols require a good amount of flexibility, so if that’s a limiter for you, use a box without worrying what anyone else is doing… same thing goes with hand stand pushups, adjust to keep movement quality high. On front squats, you’ve got an opportunity to work wrist flexibility, keep the elbows up high, you’ll move right into jumping air squats, where the goal is to stay smooth. You’ll finish off with toes to bar, then deadlifts, try to keep moving through the entire 30s, and 40s respectively – both these movements will significantly tax the grip, so keep that in mind.

Every 2 minutes
2 Clean and Jerks->3 Power Cleans->4 Hang Power Cleans-> 6-9 KBS
50 Double-unders->25 Double-unders->30s Practice
x7

Members should use this workout to practice their Double-unders and Weightlifting. Use Weightlifting level in order to scale correctly. If they still haven’t gotten to hang power cleans on the MAP, then this is the perfect time to practice.

Tips – You want tight, crisp reps, and fluid doubleunders. On the doubleunders try to keep the shoulders relaxed, the breathing easy. On cleans, keep that bar as close as possible, catching with fast, high elbows, and if you’re doing KBS make sure to really activate and clench the glutes on every rep.

18 minutes:
Buy In 1,000m Row
30 Back Squats 95/65->75/55->65/45->55/35
40 Jumping Lunges -> rear step lunges
50 Deadlift 95/65->75/55->65/45->55/35
AMRAP Hand Release Push Ups->Box Push Ups in time remaining

Members should expect this to be tax the breathing, and elicit a high heart rate with a heavy dose of stamina (localized muscle burn) in the legs, glutes, and upper body. Scale the weight so that they can hold a strong pace throughout and maintain large sets.

Tips – consistency of movement is key here… don’t rush out on that first 1000m, hold a steady pace. Then once you get into the backsquats, go steady! The muscles will burn, but take breaths as you need to keep moving. The jumping lunges will smoke the legs and glutes fast, and deadlifts are right after… so keep the sets moderate on those jumping lunges. Once into the hand release pushups, do not do large sets. If you have more than a few minutes here, steady singles are going to be the best bet for just about everyone. If you only have a minute or less, do bigger, faster sets on the pushups.

9 Minute AMRAP
22 Dumbbell Snatch 50/35->35/20->25/10
11 Burpee Box Jump-over 24/20->20/14->Bodybuilders+Step-overs
30 Double-unders->60 Single-unders->30 Single-unders

Rest 5 minutes
x2

Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very similar for both.

Tips – DB snatches require awareness and focus, work to breathe through the movement, and get into a rhythm. Keep your free hand off your knee, and JUMP the weight to lockout overhead. You’ll go right into burpee box jump overs, and it’s easy to go too fast on these, go steady here and really focus on your breathing, as you get further into the workout, speed up. The doubleunders are a relatively short set (if you can do them), relax the shoulders, keep the hands close. You’ll rest 5 minutes and go again.

10 minutes For QUALITY
10 Scap Push-ups 2222 tempo
15-20m Waiter Walk w/ Bottoms-up Kettlebell one-arm at a time
4 Wall-walks->8 Inch-worms

Members should focus on movement quality on these exercises. Choose a weight on the waiter walks so that members can complete the walk for each arm unbroken. Scap push-ups tempo is: 2s down, 2s at bottom, 2s tempo up, 2s at top.

Tips – this sort of work is a secret weapon to “bulletproof” your body, and in this case, your upper body… pay attention to the details, and stay hyper aware of what’s going on. Work for full range on the scap pushups, all the way up, all the way down, on tempo. Keep a strong grip on the waiters walk with your eyes peripherally on the kb, as they are bottoms up, and can easily slip. The wallwalks will quickly fatigue your shoulders, so don’t rush, do each one with purpose.

3×5 Pull-ups (Add Weight as needed)
OR
3×5 Negatives pronated, 5s Neg.
OR
3×5 Negatives supinated, 5s Neg.

2 minute rest b/t sets

Members should focus on a smooth movement pattern throughout and consistent movement on the negatives. Last set should be tough to complete.

Tips – This is ALL about developing the electricity side of things, so it’s important that there is a high level of concentration on the CONTRACTIONS. You want high quality, solid contractions on each rep. You don’t want to simply do the reps to do them, but contract maximally to build the right signals from brain to muscle. Strength is a SKILL, and this is your opportunity to practice.

LT:

200m Run Buy-in
3 Rounds
12 Russian Kbs 53/35->44/26->35/18
12 Burpees->Bodybuilders->To Box

This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end.

Tips – transition times will play a role here, so pay attention to where you place your kb, and where you do your burpees. You’re going to come right off the run, into a set of russian swings, but it won’t get hard until you’re past them and into the Burpees, and for some it won’t get hard until the later rounds. The KB has built in rest, so in order to really elicit the right response you’re going to have to MOVE FAST on those burpees, and work to get some rest in on the down portion of the swings. Scale so that members are able to reach this feeling. Members should be MOVING on the first run and get right into the rounds.

Core:

AMRAP – move back and forth between the following until you can’t:
15s Bent Hollow Rock
15s Bent Hollow Hold

Members will alternate between 15s of Bent Hollow Rock and 15s of Bent Hollow Hold with no break in between. This one will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they are done.

Tips – You’ll start with 15s bent hollow rocks, and move to bent hollow holds, and then back, until you can’t. No rest b/t. Most will last for only a couple rounds, but stay focused and see how long you can go. Your score is what you do on your first set, but if you want a little extra, you can rest and go again.

In Partners (30 minute CAP)
200m Walking Lunges->100m->50m
150 Sit-ups
100 Push-ups->To Box
50 Strict Pull-ups->75 Ring Rows
100m Walking Lunges->50m

This one is going to be just as tough mentally as it is physically. Partners will do the walking lunge portion together at the same time, but all other work can be split up at their discretion. Once they are inside they should do short quick sets, don’t go too deep into muscular fatigue. This is going to BURN the legs, do the walking lunges slow, steady, and consistent.

Tips – Go steady on those lunges, and be careful not to bang the knee cap. Lunges have a tendency to produce a LOT of soreness, so be aware. Once you finish the lunges, you and your partner will accumulate 150 situps then 100 pushups and 50 pullups, no surprises here. Break them up in small sets, rather than big sets. And break them up early… the last thing you want is to burn yourself out so much that you start failing reps. Play it smart, and you’ll reap the rewards.