Shogun Athletes, please arrive 5 minutes before training start time(0530/1730).

Warm-up

• 3 Rounds:
  • 10 Cal Row
  • 20 PVC Shoulder Rolls
  • 5 Hang KB Cleans (each arm-light kb)
• Barbell Warm Up (empty BB): 2 Sets:
  • 5 Clean Pulls
  • 4 Low Hang Power Cleans
  • 3 Hang Power Cleans

Strength: Part I

• 5 Power Cleans, pick load
• Every 1 min for 5 mins.
• 55-60% 1RM Touch and go.
• Rest 1 min before part 2…

Part II

• 3 Power Cleans, pick load
• Every 1 min for 5 mins.
• 70-75% 1RM Touch and go.
• Rest 1 min before part 3…

Part III

• 1 Power Clean, pick load
• Every 30 secs for 5 mins.
• 85-90% 1RM

METCON: EMOM

• Every 1 min for 10 mins, alternating between:
  • max rep Row Calories, 30 secs even minutes
  • max rep Strict Handstand Push-ups, 30 secs odd minutes
  • 30 seconds of hard work followed by 30 seconds to recover and transition to next movement.

Scaling Options: Scale to kipping hspu or push ups if needed.

Warm-up

• 400m Jog
• 3 Rounds
  • 9 Bench Push Ups
  • 6 Squat Jumps
  • 3 Single KB Russian swing (Each Arm) / Single KB Snatch / Double KB Snatch (light)

METCON: 3 Person TEAM WOD

• For time:
  • Partner 1 do: Run, 300 m
  • Partner 2 & 3 do: 4 rounds of:
    • 90 Push-ups
    • 60 Wall Balls, 20/14 lbs
    • 30 Double Dumbbell Hang Snatches, 35/25 lbs

Complete in teams of 3. Partner 2&3 work on the 4 Rounds, split as desired, while partner 1 runs. Once the run is completed they switch and keep working on the remaining rounds and reps until completion. Scaling Options: Scale the med ball weight to keep at least sets of 10. Scale the KB weight to keep at least sets of 5-10 on the Hang Snatches the weight should be pretty light for today.

Time Cap: 30 mins

Warm-up

• 2:00 Row or Ski
• 5 Inverted Rows
• 10 Hollow Rocks
• 5 Strict Press (light DB each side)
• –then–
• 2 Rounds
  • 10 Single Arm Clean and Press (light) (5 each arm)
  • 10 Kip Swings + 5 Strict Pull Ups
• –then– Barbell Warm Up (empty BB) 2 Sets
  • 9 Deadlifts
  • 6 Hip Power Cleans
  • 3 Hang Power Cleans

Quality

• 5 rounds for quality of:
  • 3 Hang Power Cleans, pick load
  • 3 Box Jumps
  • Rest 2 mins

Work up in weight each set, use a challenging but doable height for the box jumps.

METCON

• Every 1 min for 10 mins do:
  • 3 Shoulder-to-Overheads, 185/125 lbs
  • 9 Chest-to-bar Pull-ups

This is a challenging emom, make sure you have at least 20 seconds of rest each minute so scale reps and load accordingly. Scaling Options: Scale the STOH weight in order to keep them unbroken. Scale to regular pull ups or Jumping Pull Ups if needed. I would not recommend a band for today’s workout since it takes a while to get in and out of the band. Make sure to keep the pull ups unbroken or no more than 1 quick break!

Warm-up

• 1:00 Row
• 10 Air Squats + 30” Squat Hold
• 1:00 Row
• 10 Push Ups
• 1:00 Row
• 10 Single KB Goblet Squat(light)

Strength

• Back Squat 1×5 at 30% 1RM
• Back Squat 1×5 at 40% 1RM
• Back Squat 1×5 at 50% 1RM
• Back Squat 1×10 at 60% 1RM
• Back Squat 1×5 at 70% 1RM
• Back Squat 1×3 at 75% 1RM
• Back Squat 1×1 at 80% 1RM

METCON

• For time:
  • 30 Row Calories
  • 20 Burpee Box Jumps, 24/20 in
  • 10 Back Squats, 225/155 lbs
  • — Rest 3 mins —
  • 10 Back Squats, 225/155 lbs
  • 20 Burpee Box Jumps, 24/20 in
  • 30 Row Calories

Scaling Options: Scale the back squat weight in the workout to something you can hold unbroken but is moderately challenging.

Time Cap: 16 mins

Warm-up

• 2:00 Bike or Row (easy) –then–
• 3 Rounds
  • 10 Push Ups (use bench or box to elevate)
  • 10 Single Arm Hang DB C&Push Press (light)
  • 30 Seconds HS Hold

Quality

• 3 rounds for quality of:
  • 5 Handstand Push-ups
  • 5 Strict Chin-ups
  • 15 Hollow Rocks

Strength

• Power Clean 1×3
• Use the heaviest weight you can for the set.

Build to a heavy 3 rep touch and go. Hold on to the bar, you can rest in the front rack or at the hip before you go down and perform the next rep.

METCON: BENCHMARK

• For time: 30 Clean & Jerks, 135/95 lbs

For the first time we will have 2 movements of the month. The first one is the 1RM power clean that we tested last week. The other one is the benchmark “GRACE”. We will be working towards improving technique and strength for the max lift as well as working on efficiency for the higher rep-lower weight workout that is Grace. Scaling Options: Pick a weight you can do T&G with or very quick singles, focus on efficiency in the movement to exert the least amount of energy while completing the work. Sub for HSPU can be Box HSPU today or 5 Tough Push Ups!

Warm-up

• 3 Rounds:
  • 200m Jog
  • 10 Hollow Rocks / 10 V-Ups / 10 Kip Swings + 5 TTB Strides
• 3x50m
  • Rest 1:00 between
• Stretches
  • -Calf Stretch
  • -Hamstring Stretch

METCON

• For time:
  • 30 Toes-to-bars
  • Run, 1.5 mi
  • 30 Toes-to-bars
  • Run, 1.5 mi
  • 30 Toes-to-bars
• Time cap: 27 mins

Scaling Options: Scale the TTB to Knee to elbow or knee raises make sure you can hold big sets like 10 or 15 at a time! This I mainly a running workout so running shoes are highly recommended, try to find a good pace and stick to it.

Warm-up

• 2:00 Row
• 20 PVC Pass throughs
• 5 Inch Worms + 2 Push Ups
• 10 Romanian Deadlifts (light kb)
• 1:30 Row
• 15 PVC Pass throughs
• 0:30 HS Hold
• 10 Single Leg Deadlifts (5 each leg)(light kb)
• 1:00 Row
• 10 PVC Pass throughs
• 10 Single Kb Deadlifts (light)

Strength

Record your best Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Re-test your deadlift for this month, focus on technique first before load, this means that it’s ok to hit the same weight you hit at the beginning of the month but with better speed and form. We had a ton of PRs at Krypton alongside with much better reps!

METCON

• 10-8-6-4-2 reps, for time of:
  • Wall Walk
  • Thruster, 185/125 lbs

Scaling Options: For the wall walks pick a line further off the wall to walk to if getting 10 inches from the wall is too challenging. Thruster weight should be challenging but no more than 2 sets on these. Double reps push ups could also be a good sub.

Time Cap: 20 mins

Warm-up

• 2:00 Row or Ski
• 10 Squat Jumps
• 10 Push Ups
• 50 Single Unders
• 10 Goblet Squats (light kb or db)
• 10 Push Press (light kb or db)
• 25 DUs
• 5 Hang Squat Cleans (empty BB)
• 5 STOH (empty BB)

METCON: Partner WOD

• Complete as many rounds as possible in 30 mins of:
  • 100 Double Unders
  • 50 Hang Squat Cleans, 155/105 lbs
  • 50 Shoulder-to-Overheads, 155/105 lbs
  • Row, 2000 m

Double Unders- each partner completes, one at a time Row / Ski Erg Complete in teams of 2. Split the barbell work as desired and alternate 250m on the row or ski. Scaling Options: Sub for DUs is 25 Burpees each today so 50 total split as desired. Split the barbell work as desired but make sure you can hold at least 5 reps at a time so pick the right weight.

Warm-up

• 2:00 Bike
• 2 Rounds
  • 5 Inverted Rows
  • 10 Hollow Rocks
  • 10 Step Ups (5 each leg)
• –then– 2 Rounds
  • 10 Single Arm Clean and Press (light) (5 each arm)
  • 10 Kip Swings + 5 Strict Pull Ups
  • 10 Box Jumps

METCON: PART I

• For time:
  • 25 Sit-ups
  • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
  • 20 Sit-ups
  • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
  • 15 Sit-ups
  • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
  • 10 Sit-ups
  • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs
  • 5 Sit-ups
  • 10 Alternating Single Arm Dumbbell Clean & Jerks, 70/50 lbs

Rest 5 mins before part 2…

• For time:
  • 25 Chest-to-bar Pull-ups
  • 10 Box Jumps, 30/24 in
  • 20 Chest-to-bar Pull-ups
  • 10 Box Jumps, 30/24 in
  • 15 Chest-to-bar Pull-ups
  • 10 Box Jumps, 30/24 in
  • 10 Chest-to-bar Pull-ups
  • 10 Box Jumps, 30/24 in
  • 5 Chest-to-bar Pull-ups
  • 10 Box Jumps, 30/24 in

Box Jumps- these should be higher than usual if you can use even a higher box than 30/24” like 36/30”. Scaling Options: Scale the C2B pull ups to regular pull ups or 15-12-9-6-3 Strict Pull Ups with a band as needed. Box Jump should be higher than usual, challenge yourself on these today!

Make sure each workout does not take more than 15 minutes!

Warm-up

• 2:00 Ski Erg or Row –then–
• 2 Rounds
  • 10 Tempo Box or bench push ups
  • 10 Double KB single leg deadlifts (10 each leg,light)
  • 10 PVC pass throughs 2 Sets w/empty barbell
  • 8 Deadlifts
  • 8 Hang Muscle Cleans
  • 4 Low Hang Power Cleans

Strength MAX Lift

• Record your best Power Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Base it on feel, if you feel good go for a 1RM if not just a good heavy single for today, try to catch fast!

METCON

• 4 rounds, 3 mins each, for max reps of:
  • 15 Strict Handstand Push-ups
  • 20 Alternating double dumbbell walking lunges 35/50 lbs
  • max reps in remaining time Row Calories
  • Rest 2 mins

Scaling Options: Scale to a lower number of HSPU (like 8 or 10 for example) and do kipping if needed, make sure you keep these either unbroken or 2 sets! Sub for today is 30/20 Push Ups.