Thursday 2024.03.21

Conditioning

With a partner, OPWAAT

AMRAP 30

50 calorie row
10 wall walks
20 sandbag cleans
40 push ups

Notes

Today’s workout is a 30 minute AMRAP performed with a partner. Your team will perform as many rounds as possible in 30 minutes of 50 calories on the rower, 10 wall walks, 20 sandbag cleans, and 40 push ups. One person will be working at a time throughout the workout. Your score is the total amount of rounds and reps completed in 30 minutes.

The 50 calories should be completed in about 3 minutes or less. Adjust the amount if necessary.

The wall walks should take less than 3 minutes to complete the 10. Perform small sets before switching with your partner. You may adjust the range of motion as necessary.

The sandbag cleans should be at a moderate weight that allows you knock out the 20 reps in 2 minutes or less. This means you should be able to perform a rep every 6 seconds.

You should be able to complete sets of 5-10 pushups at a time before switching with your partner. Elevate your hands as necessary.

Wednesday 2024.03.20

Strength & Mobility

3-4 sets

cossack squat x 4-6/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side

Notes

The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous week.

Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.

Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.

Conditioning

AMRAP 4min
3 Devil Press
25ft db front rack walking lunge

rest 2min

AMRAP 4min
6 db front squat
3 shuttle runs

rest 2min

AMRAP 4min
4 db power cleans
8 box jump overs

Notes

Today’s workout is three 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 3 devil press and 25ft of dumbbell front rack walking lunges. The second AMRAP is 6 dumbbell front squats and 3 shuttle runs. The final AMRAP is 4 dumbbell power cleans and 8 box jump overs. Your score is the total amount of rounds and reps completed across all 3 AMRAPs.

Use a single set of dumbbells for the whole workout. You should be able to do each of the dumbbell movements unbroken, so base the weight off of the most challenging movement for you.

Choose a safe height for your box jumpovers that allows you to move smoothly through the 8 reps without hesitation or risk of failing.

Tuesday 2024.03.19

Strength

Jerk Dip + Jerk

build to a heavy set of 2 (jerk dip + jerk + jerk drip + jerk)

then do 1-2 jerk singles with the same weight

*pause in receiving position of all jerks for :03

Notes

Aim to avoid missing any reps.

Conditioning

3 rounds for time

15-20 calories
10 burpees
5 clean and jerks
rest 1:00

11 minute cap

Notes

Today’s workout is 3 rounds of calories, burpees, and clean and jerks. You will rest 1 minute after each round. Your score is the time it takes to complete 3 rounds, or the amount of work you completed if you don’t finish in less than 11 minutes.

The calories should take no more than 1 minute per round. Reduce the amount of necessary.

The burpees should take no more than :40 per round. Reduce the amount if necssary.

The clean and jerk can be done at a moderate to heavy weight that allows you to complete 1 rep every 6-8 seconds. If you are going touch and go it is probably too light.

Monday 2024.03.18

Strength & Mobility

3-4 sets

snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo

Notes

For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you are able to get to 8 reps each set, go heavier next week. Since the rep range is lower, aim to go slightly heavier this week.

Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:

hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups

Since the rep range is lower this week, consider trying a slightly harder variation of push up.

If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.

Conditioning

21 15 9
calories
pull ups

rest 2:00

21 15 9
calories
toes to bar

14 minute cap

Notes

Today’s workout is 2 21-15-9 couplets with 2 minutes of rest in between. Your score is the amount of time to complete both couplets, or the amount of work done if you don’t finish before the 14 minute time cap. The first couplet is calories and pull ups. The second is calories and toes to bar.

The calories should be done at a pace of 15/minute or faster. If you cannot hold this pace, consider slightly reducing the amount of calories you do.

Choose variations of the bar movements that allow you to complete 5-7 reps at a time. For the pull ups you can substitute ring rows or jumping pull ups. For the toes to bar you can substitute straight leg raises or knee raises.

Saturday 2024.03.16

Conditioning:

13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 synchro burpees
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 dumbbell step ups (each, OPWAAT)
calories on rower in time remaining (opwaat)

rest 4 minutes

13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 shuttle runs (together)
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 kettlebell swings (each, OPWAAT)
calories on bike in time remaining (opwaat)

Notes

Today’s workout will be done with a partner and will consist of two 13-minute AMRAPs, separated by 4 minutes of rest. Your score is the total amount of reps completed across the workout.

The first AMRAP will be 1-10 synchronized burpees and 2-20 dumbbell step ups. The step ups will be done by each partner with only 1 person working at a time. So you will perform 1 synchronized burpee, followed by 2 dumbbell box step ups each. Then you will do 2 synchro burpees and 4 dumbbell box step ups each. You will continue in this fashion until you have completed the round of 10 synchro burpees and 20 dumbbell box step ups each. Only one person will be working at at time for the step ups, and you may switch parners however often you want. If you finish all of the reps you will begin accumulating calories on a single rower for the remainder of the 13 minutes. Each calorie counts as a rep.

The second AMRAP will be 1-10 shuttle runs performed together, and 2-20 kettlebell swings each. These rounds will be performed in the same fashion as the other AMRAP. So 1 shuttle run together, 2 kettlebell swings each OPWAAT, then 2 shuttle runs together, 4 kettlebell swings each OPWAAT, etc until finishing the round of 10 shuttle runs together and 20 kettlebell swings each OPWAAT. If you finish all of the reps you will begin accumulating calories on a single bike for the remainder of the 13 minutes. Each calorie counts as a rep.

Synchronized burpees means each partner will be on the ground together and clapping in the air together. If you can’t hold a pace of at least 1 rep every :05, consider shaving a few reps off of the later rounds. For instance you could ascend to the round of 6 burpees and just repeat 6 reps each round as you continue ascending reps of the kettlebell swing. Be sure to reflect this in your score.

Shuttle runs shouldn’t take longer than :08 per rep. If this pace is unsustainable then consider shaving some reps off of the later rounds in the same fashion explained above. Be sure to reflect this in your score.

Use light-moderate weights for the step ups and kettlebell swings. You should be able to complete each round in 1-2 sets per partner for both of these movements.

If you make it to the calories, congratulations. Switch as often as necessary to maintain a relatively high intensity. Consider the amount of time remaining when deciding how to game this.

Friday 2024.03.15

Open Workout 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Notes

Read more here.