Grit Squats – Week 4A (15min or less)
3 Supersets:
Back Squats
Front Squats
Rest 2:00 between sets
STRENGTH
Superset means that we’ll complete our Back Squats, quickly change out the weights (if needed), and then complete our Front Squats. We want little to NO rest between the Back and Front Squats but we WILL rest for 2min.
All percentages will continue to be based off our 5RM Back Squat – both Front and Back Squat barbells.
Set 1:
10 Back Squats @ 69%
5 Front Squats @ 66%
Set 2:
8 Back Squats @ 74%
5 Front Squats @ 68%
Set 3:
6 Back Squats @ 79%
5 Front Squats @ 70%
MODIFICATIONS
Back: Reverse lunges with dumbbell(s) or kettlebell(s)
Front: Dumbbell(s) or Kettlebell(s)
“BEACHed”
AMRAP 15:
20 Wallballs (20/14)(14/10)
21/15 Calorie Row
10 Toes to Bar
10 Alternating Dumbbell Power Snatches (70/50)(50/35)
STIMULUS
As we will be using the Rower to recover, we can push a little harder on the Wall Ball.
“Pushing a little harder” is athlete dependent, so set a challenge for yourself for every round (unbroken? 10/10) Try to minimize the number of breaks across the 20 reps.
Break the TTB early if needed. Just because you CAN do 10 unbroken doesn’t mean you should. Consistency will pay off!
With a heavier DB, we recommend switching at the bottom vs. overhead. Be methodical from rep to rep. Set up tight and respect the load.
MODIFICATIONS – Can Scale Intensity via loads, reps/distance, time
WALL BALLS: Squat Jumps, Medicine Ball Squats, Single DB Thrusters, Push Presses
ROW: 30/24 Calorie Bike Erg, 24/18 Calorie Assault Bike, 24/18 Calorie Ski, 400m Run
TOES TO BAR: Knees to Elbows/Chest, Hanging Knee Raises, Weighted Abmat Sit-ups
DUMBBELL POWER SNATCH: From the Hang, Full/Russian Kettlebell Swings
AFTER PARTY
3 Giant Sets:
50′ Dumbbell Bear Crawl
35 GHD Sit-Ups / AbMat Sit-Ups
50′ Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets.
**Athlete’s choice on weight. Free to build over the three rounds.
PRESS PAUSE
For Time:
3 Rounds of “Cindy”
12 Clusters (135/95)(95/65)
3 Rounds of “Cindy”
9 Clusters (135/95)(95/65)
3 Rounds of “Cindy”
6 Clusters (135/95)(95/65)
Rest 2 Minutes
1 Mile Run
Include the 2:00 rest in the total score
1 Round of “Cindy” – 5 Pull-Ups/10 Push-Ups/15 Air Squats
30min time cap
PRESS PAUSE – PARTNER VERSION
For Time:
10 Rounds of Cindy (Partners switching after full rounds)
40 Clusters (One partner working at a time) (135/95)(95/65)
Rest 1:00
Run 1 Mile (Together)
30min time cap
STIMULUS = Pacer
Choose movement variations for “Cindy” that let us move quickly through each set of 3 rounds.
An aggressive attempt at the “Cindy’s” may have a “point of no return” on your clusters…take it easy.
The grindy part of this workout will be when we meet the barbell.
Moderate Clusters can be completed as fast singles, if needed. But, this is a choice for strategy, not because the loading is too heavy.
Treat the Run as a finisher! Save some mental fortitude to dig deep on the last half mile! Running is fun 😉
MODIFICATIONS
“CINDY”
Pull-ups- Decrease Reps, Banded, Jumping, Ring Rows
Push-ups- Decrease Reps, Elevate Hands, Knee Push-ups
Air Squats- Decrease Reps, Squat to Target
CLUSTERS: Decrease Load, Thrusters, Power Clean + Push Press
AFTER PARTY
EMOM x 20 (10 Rounds):
Minute 1: 4-6 Toes To Bar
Minute 2: 1-3 Bar Muscle-Ups
“THE SPINS”
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Calorie Assault Bike
20min time cap
On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)(35/20)
STIMULUS = Threshold
This is a shoulder-burner bookended with a bike leg pump.
The Double Under to HSPU to Double Under centerpiece will be a “fun” journey.
Once you hit the Bike on the back-end, pedal hard and finish strong!
REMINDER: We will start every minute (starting at 0:00) with 6 Dumbbell Power Snatches. GAME-CHANGER! ENJOY!
MODIFICATIONS
ASSAULT BIKE: 40/32 Cal Erg Bike, 40/32 Cal Row, 30/24 Cal Ski Erg, 600m Run
DOUBLE UNDERS: Decrease Reps, 150 Single Unders
HANDSTAND PUSH-UP: Define Range of Motion (Stack Abmats) Double DB Push Press
AFTER PARTY
3 Giant Sets:
15 Double Dumbbell Bench Press
18 Single Legged Landmine Romanian Deadlifts (Each Side)
21 Banded Pull Throughs
Rest 2:00 Between Sets
DEADLIFT
Set #1: 9 reps
Set #2: 7 reps
Set #3: 5 reps
Set #4: 3 reps
Set #5: 5 reps
Set #6: 7 reps
Set #7: 9 reps
STIMULUS = Heavy Day
45 Deadlifts total. We will make a lift every 3:00
Goal: Lift heavy for the given reps. Our heaviest lift should be the set of 3.
We do not need to push for a 3RM, but if it happens, fantastic!
Maintain a double overhand grip today. No mixed grips!! GAME CHANGER!!!!!
Build in load through the set of 3. Then try to lift more on the second sets of 5-7-9 than in the first sets.
MODIFICATIONS
DEADLIFT: Decrease Reps (e.g. 5-4-3-2-3-4-5), Define Range of Motion (From Plates)
“LEAVE A MESSAGE”
In Teams of 2:
100 Ring Rows (Feet elevated on a box)
Partition as Needed
While one partner works, the other holds two kettlebells farmer carry style (70/53)
10min time cap
MODIFICATIONS
RING ROWS: Adjust feet as needed, no elevation of the feet.
FARMER’S CARRY: Decrease Load, Plank Hold
AFTER PARTY
4 Sets for Quality:
20 Hollow Rocks
Accumulate 1:00 of a Hanging L-Sit
OVERHEAD SQUAT COMPLEX
Every :90 for 4 sets:
1 Power Snatch + 3 Overhead Squats w/ :05 pause in the bottom
“OVER THE EDGE”
5 Rounds For Time:
15 Overhead Squats (95/65)(75/45)
12 Chest to Bar Pull-ups
9 Burpee Box Jumps (24″/20′)
16min time cap
Score = The total time is takes to complete the workout
STIMULUS = Threshold
Holding 2:00-2:30 rounds calls for an intelligent approach. Even if we can clear 15 Overhead Squats consecutively, if it negatively impacts the Chest to Bar Pull-Up, it may be smart to take one break on the Squats.
This quick break may give the arms just enough rest to keep the Pull-Ups a little fresher.
If Overheads Squats are a challenge, reduce the reps to 10 and/or reduce the load and still break only once. Multiple breaks will suck the time away.
Break the Chest to Bar Pull-Ups to save the shoulders. Options include: 10-2, 8-4, 6-6. If we need to break more than four times to clear the 12 reps, reduce the reps to 10 or 8 or opt for a regular chin over the bar pull-up.
Nice and steady on the Burpee Box Jumps…until the last round! In the fifth round, it’s time to burn it down!!
MODIFICATIONS
OVERHEAD SQUATS: Define Range of Motion (Squat to a Target), Front Squats, OH Lunges
CHEST TO BAR PULL-UP: Kipping Pull-ups, Strict Pull-ups, Jumping Pull-ups
BURPEE BOX JUMP: Decrease Box Height, Box Step-up
AFTER PARTY
3 Giant Sets:
:10-:20 Single Arm Row Static Hold
14 Single Legged Romanian Kettlebell Deadlifts (7 Each)
:20-:40 Supinated Grip Dead Hang
14 Single Arm Arnold Presses (7 Each)
Alter Ego
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450m Row
[On the 3:00]:400m Run
[On the 6:00]: 500/450m Row
[On the 9:00]: 400m Run
[On the 12:00]: 500/450m Row
[On the 15:00]: 400m Run
[On the 18:00]: 500/450m Row
[On the 21:00]: 400m Run
[On the 24:00]: 500/450m Row
[On the 27:00]: 400m Run
Score = Slowest of each: 500/450m Row, 400m Run
STIMULUS
Goal: Complete each round in ~2:00 or under leaving ~1:00 to recover.
We are pushing today!!
While we are “sprinting” today, we are not looking for a maximal effort on every round.
A “sprint” is fast and uncomfortable, but we are also looking for an uncomfortably sustainable rate.
For each interval, attempt to stay within :10 of the first Row and Run.
If a comfortable split rate is a 1:50 or 2:00, for today try to reduce it by :05.
If a comfortable 400m run is 2:00, push for 1:55 across all 5 sets.
Set your targets a little higher today. Push your limits.
MODIFICATIONS
ROW, Decrease Distance, 1000/900m Bike, 400/350m Ski, 400m Run
RUN, 500/450m Row, 1000/900m Bike Erg, 400/350m Ski Erg, 25/18 Calorie Assault
AFTER PARTY
AMRAP 5:
Strict Handstand Push-Ups
*On the Minute – 5 Toes to Bar*
Rest 2:00
AMRAP 3:
Max Distance Handstand Walk (5ft. Increments)
*On the Minute – 5 Toes to Bar*
Grit Squats – Week 3A (15min or less)
3 Supersets:
Back Squats
Front Squats
Rest 2:00 between sets
STRENGTH
Superset means that we’ll complete our Back Squats, quickly change out the weights (if needed), and then complete our Front Squats. We want little to NO rest between the Back and Front Squats but we WILL rest for 2min.
All percentages will continue to be based off our 5RM Back Squat – both Front and Back Squat barbells.
Set 1:
10 Back Squats @ 67%
5 Front Squats @ 64%
Set 2:
8 Back Squats @ 72%
5 Front Squats @ 66%
Set 3:
6 Back Squats @ 77%
5 Front Squats @ 68%
MODIFICATIONS
Back: Reverse lunges with dumbbell(s) or kettlebell(s)
Front: Dumbbell(s) or Kettlebell(s)
Ride Like the Wind
10 Rounds For Time:
5 Squat Cleans (155/105)(135/95)
10/7 Calorie Assault Bike
20min time cap
STIMULUS = Threshold
15:00-20:00 workout
1:30-2:00 per round
Goal: Consistent and challenging splits vs. a huge difference between the fastest and slowest rounds.
5 moderately heavy Squat Cleans should take between :30-:60. You should be able to cycle the selected load for 15+ repetitions when fresh. However, in the workout, you may opt for fast singles to minimize the eccentric loading and to control the heart rate.
10/7 calories on the Bike should take less than 1:00. We can either push the bike or use it as a recovery station. Either way, the number of calories shouldn’t require more than 1:00 of work.
MODIFICATIONS
SQUAT CLEAN; Decrease Load, Power Clean, Med Ball Squat Clean, Single Dumbbell Clean
ASSAULT BIKE, Decrease Reps, 14/10 Cal Bike Erg/Row, 10/7 Cal Ski Erg, 100m Run
AFTER PARTY
3 Giant Sets:
10 Weighted Hip Extensions
15 Unweighted Hip Extensions
20 Banded Good Mornings
25 GHD Sit-Ups
30 Second Front Squat Hold (Bottom)
Rest as needed between sets.
9 Rounds For Time
7 Squat Cleans (185/135 lb)
8 Burpee Box Jumps (36/30 in)
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan
“TWO BY FOURS”
2 Rounds:
400m Run
40 Dumbbell Power Snatches (50/35)(35/20)
400m Run
4 Rope Climbs
400m Run
40 Dumbbell Facing Burpees
30min time cap
STIMULUS = Pacer
Maintain a sense of urgency on the inside movements. This doesn’t mean we have to fly through them, but make it your goal to simply “get to the runs.”
Be sure that you choose the correct amount of rope climbs. If your goal is to do FULL climbs, you may want to scale it back.
Recover on the runs. Find a moderate pace that allows you to smash the dumbbells and burpees inside of the gym.
MODIFICATIONS
Run:Run:30/18 Cal Assault Bike, 34/27 Cal Ski Erg, 15/12 Cal Bike Erg, 34/27 Cal Row
DB Power Snatches: Plate Ground to Overhead, Medball Slams, Power Cleans
Rope Climbs: Strict Pull-ups, Floor Pulls, Rope + Pull Up, Ring Rows
Dumbbell Facing Burpees: Regular Burpees, Up-Downs, Seated Medball Slams
AFTER PARTY – Gymnastics
Alternating on the Min x 10min
Min 1. 12/9 Calorie Assault Bike
Min 2. 1-3 Ring Muscle Ups
“TWO BY FOURS” – HOME VERSION
2 Rounds:
400m Run
40 Dumbbell Power Snatches (50/35)(35/20)
400m Run
40 Bent Over Dumbbell Row
400m Run
40 Dumbbell Facing Burpees
30min time cap
*Keep adding 10 Wall Balls Per Round. No need to thank me.
Score = Rounds and reps accumulated in 15:00
**Partner Option Today**
P1. Rows for 15/12 cals on the rower
P2. Works through 30 Double Unders and Wall Balls
Scoring is the same as the individual version.
STIMULUS
Every time you return back to the Wall Ball, the reps increase by 10. Strive to get through the set of 40 or 50 Wall Balls.
The first round will be 2:00 or under. Try to complete the second round under 5:00. The third, under 8:00.
30 Double Unders should take ~20. Try to not spend longer than 1:00 on the Double Unders. Either reduce the reps, practice for 1:00 (log attempts), or do 45 Single Unders.
15/12 Calories on the Rower should take ~1:00-1:30 as we fatigue. If 15/12 calories takes 2:00 when fresh, reduce the calories to 12/10.
MODIFICATIONS
Double Unders: 45 Single Unders, 30 Line Hops
Row: 12/9 Calorie Assault Bike, 15/12 Calorie Bike Erg, 12/9 Calorie Ski Erg, 200m Run
Wallball: Squat Jumps, Medicine Ball Squats, Single Dumbbell Thruster, Push Presses
AFTER PARTY
3 Giant Sets:
25′ Dumbbell Bear Crawl (50s/35s)
100m Farmers Carry
Rest 2:00 between sets.
Wall to Wall – HOME VERSION
AMRAP 15:
200m Run
10 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
200m Run
20 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
200m Run
30 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
…
*Add 10 Thrusters Per Round
