METCON – 10 RNFT – E3M

5R/5L SAKB dead clean and press*
Rest 10 seconds
10 push-ups
Rest 10 seconds
10 American KB swings
Rest 10 seconds
5 DPU burpees

*Make sure that these are strict presses, not jerks or push presses! Use your approximate 8RM for these.

We’re throwing in small bouts of rest to help mitigate some of the negative aspects of too much intensity. If you’ve followed along this week, you’ve probably felt the cumulative fatigue. Time to dial it back a bit and enjoy the ride.

Rx: 24/12kg KB

Post weight used in the comments.

METCON – EMOM 30 – “30:30 For 30”

Minute 1: 30 seconds max alt. SADB clean and jerk
Minute 2: 30 seconds max inverted rows*
Minute 3: 30 seconds max Russian KB swings

*Can sub ring rows if you prefer them.

Rx: 50+/25+# DB and 24+/16+kg KB

Post overall rep score for each movement and weight used in the comments.

STRENGTH – ANTAGONIST SUPERSETS

4 RNFT – E2M
– 8 DxDB incline bench press*
– 8R/8L SADB strict rows**

*Use your approximate 12RM
**Use the same weight as your bench sets

Taking a slight break from RPT this week to focus on making sure that we don’t plateau! Don’t worry…there’s a rhyme and reason to this starting next week!

METCON – 4 RNFT – E4M

10 alt. SADB snatch
120 ft/40 yd DxKB farmer’s walk
10 DPU burpees
120 ft/40 yd DxKB farmer’s walk
10 American KB swings

Rx: 70/35# DB and 32/24kg KBs

Post weight used in the comments.

STRENGTH – RPT Block

PUSH MOVEMENT – Standing SAKB OHP
– Warm-up weight x 6 (R/L)
– Warm-up weight x 6 (R/L)
– Heaviest set x 4-6 (R/L)
– Drop weight by ~10% from heaviest set x 6-8 (R/L)
– Drop weight by ~10% from second set x 8-10 (R/L)

PULL MOVEMENT – SAKB Kroc Row
– Heaviest set x 6-8 (R/L)
– Drop weight by one KB size (2-4kg) from heaviest set x 8-10 (R/L)
These should be powerful, yet controlled.

Rest 1 minutes between warm-up sets; 2 minutes between all others.

Aim for 1 rep more than you got the last time you did these movements – even if you have to grind it out! If you have the ability to make smaller jumps in weight with a plethora of KBs at your disposal, go up by 2kg if you made it to the end of the rep range. Otherwise, just aim for +1 reps on each set.

You can also swap out KBs for DBs and go up/down incrementally. You get the drift. Just lift heavier and/or for more reps!

METCON – 5 RNFT

10 SAKB bench press (R)
10 SAKB row (R)
10 SAKB bench press (L)
10 SAKB row (L)
10 DxKB deadlifts
Rest 60 seconds

Rx: 24/16kg KB for bench and 32/24kg KBs for deads

The goal is to go slow and controlled on all of the above movements – maybe even use tempo training – such as 2020 or 31X1. More time under tension means more GAINZ!

Post weight used in the comments.

STRENGTH – RPT Block

PUSH MOVEMENT – Barbell Push Press
– Warm-up weight x 6
– Warm-up weight x 6
– Heaviest set x 4-6
– Drop weight by ~10% from heaviest set x 6-8
– Drop weight by ~10% from second set x 8-10

PULL MOVEMENT – DxKB Row-Row Sumos
– Heaviest set x 6-8
– Drop weight by one KB size (2-4kg) x 8-10
For these you will perform one row with the right KB, one row with the left, then pick both up as a DxKB deadlift. Keep the KBs between your feet – you’ll have a slight sumo deadlift stance when doing these.

Rest 1 minutes between warm-up sets; 2 minutes between all others.

METCON – 4 RNFT

Run 120 ft/40 yds
10 alt. SADB snatch
Run 120 ft/40 yds
20 push-ups
Run 120 ft/40 yds
10R/10L SADB push press
Run 120 ft/40 yds
Rest 90 seconds

Rx: 60+/30+# DBs

Each round will be measured for time, so make note of where you start and where you end for each. Make sure that you actually do push presses, not jerks! You can even perform them in a Viking Press style if you wish.

Post weight used and round times to comments.

STRENGTH – RPT Block

PUSH MOVEMENT – Incline DB Bench
– Warm-up weight x 6
– Warm-up weight x 6
– Heaviest set x 4-6
– Drop weight by ~10% from heaviest set x 6-8
– Drop weight by ~10% from second set x 8-10

PULL MOVEMENT – (Weighted) Strict Pull-Ups
– Heaviest set x 6-8
– Drop weight by ~10% from heaviest set x 8-10
If you cannot yet do 10 bodyweight pull-ups, focus on doing 2 sets of AMAP using bodyweight only.

Rest 1 minutes between warm-up sets; 2 minutes between all others.

Remember: You’re aiming for +1 rep or +5# more on each set from the last time you did these movements. Go back to WOD 06.01.19 for an explanation of how RPT works.

METCON – EMOM 15

Minute 1: 40 seconds max alt. SADB clean and jerk
Minute 2: 40 seconds max DPU burpees
Minute 3: 40 seconds max single KB hambones*

Rx: 50+/25+# DBs and 24+/16+kg KBs

*We’re going HAM on the glutes and quads with this move! To perform a “hambone,” hold the KB rack (or in the goblet position in this case) and then do one reverse lunge with the right leg, one reverse lunge with the left leg, and then a squat – that’s one rep.

Why are they called “hambones” you ask? Because your thighs will feel it all the way down to your bones the next day.

Post reps and weight used in the comments.

STRENGTH – RPT Block

PUSH MOVEMENT – Standing SAKB OHP
– Warm-up weight x 6 (R/L)
– Warm-up weight x 6 (R/L)
– Heaviest set x 4-6 (R/L)
– Drop weight by ~10% from heaviest set x 6-8 (R/L)
– Drop weight by ~10% from second set x 8-10 (R/L)

PULL MOVEMENT – SAKB Kroc Row
– Heaviest set x 6-8 (R/L)
– Drop weight by one KB size (2-4kg) from heaviest set x 8-10 (R/L)
These should be powerful, yet controlled.

Rest 1 minutes between warm-up sets; 2 minutes between all others.

Aim for 1 rep more than you got the last time you did these movements – even if you have to grind it out! If you have the ability to make smaller jumps in weight with a plethora of KBs at your disposal, go up by 2kg if you made it to the end of the rep range. Otherwise, just aim for +1 reps on each set.

You can also swap out KBs for DBs and go up/down incrementally. You get the drift. Just lift heavier and/or for more reps!

METCON – 4 RNFT – “What A Jerk”

60 second AMRAP DxKB clean & jerk*
Rest 30 seconds
60 second AMRAP DxKB 3:1’s**
Rest 90 seconds

Rx: 24/16kg KBs

*The goal is to go the full minute unbroken, but there’s no penalty if you drop. Get those ‘bells back up as quick as you can and keep grinding!

**3:1’s are 3 push-ups on the KB handles, pop-up to a deadlift position much like you would for a burpee deadlift, then perform one DxKB deadlift – that’s one rep.

Post reps & weight used in the comments.

STRENGTH – RPT Block

PUSH MOVEMENT – Barbell Push Press
– Warm-up weight x 6
– Warm-up weight x 6
– Heaviest set x 4-6
– Drop weight by ~10% from heaviest set x 6-8
– Drop weight by ~10% from second set x 8-10

PULL MOVEMENT – DxKB Row-Row Sumos
– Heaviest set x 6-8
– Drop weight by one KB size (2-4kg) x 8-10
For these you will perform one row with the right KB, one row with the left, then pick both up as a DxKB deadlift. Keep the KBs between your feet – you’ll have a slight sumo deadlift stance when doing these.

Rest 1 minutes between warm-up sets; 2 minutes between all others.

METCON – 5 RNFT

5 DPU no-jump burpees
10 alt. SADB clean & jerk
5 DPU no-jump burpees
10 alt. DB renegade rows
Rest 60 seconds

Rx: 50/25# DBs

For some extra chest work, do the DPU burpees on the DBs – allowing your chest to sink in between the DBs and extend beyond the normal range; for additional tricep work, place DBs together during DPU burpees and do close-grip push-ups.

Post weight used and rounds time to comments.

STRENGTH – RPT Block

PUSH MOVEMENT – Incline DB Bench
– Warm-up weight x 6
– Warm-up weight x 6
– Heaviest set x 4-6
– Drop weight by ~10% from heaviest set x 6-8
– Drop weight by ~10% from second set x 8-10

PULL MOVEMENT – (Weighted) Strict Pull-Ups
– Heaviest set x 6-8
– Drop weight by ~10% from heaviest set x 8-10
If you cannot yet do 10 bodyweight pull-ups, focus on doing 2 sets of AMAP using bodyweight only.

Rest 1 minutes between warm-up sets; 2 minutes between all others.

Remember: You’re aiming for +1 rep or +5# more on each set from the last time you did these movements. Go back to WOD 06.01.19 for an explanation of how RPT works.

METCON – 5 RNFT – E2M

10 alt. SADB snatch
10 DxKB deadlifts
10 American KB swings

Rx: 70/35# DBs and 32/24kg KBs

Going a bit heavier on this METCON, so we’ll be going for a bit shorter time length. Focus on good form, but move as quickly as possible so you get a bit of rest in between each round.

Post weight used in the comments.

METCON – 2 RNFT

50 Russian KB swings
40 SAKB jerks*
30 DxKB deadlifts
20 push-ups
10 burpees
400m run
Rest 4 minutes

Rx: 24/16kg KBs

*Switch arms every 10 reps

Rest as needed between movements, but keep going. Breathe and move! This is a grinder!

Can you do all movements unbroken?!