Apr 24, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row x 8-10 @ 21×1 x 8-10
kickstand RDL stretch x10 + :10/side
Notes
For the ring row, pick a challenging angle for 8-10 reps at the prescribed tempo. Aim for 10 reps each set. If you reached 10s on each set last week then make the movement more difficult this week. This can be done by lowering the angle of your body. Once you are completely under the rings you can elevate the feet, and even add weight to increase difficulty.
Treat the bench press the same way as the ring rows–if you reached 10 reps on each set last week then go heavier this week. If you stopped short of 10 reps on any set then repeat the same weight until you are able to get sets of 10 across.
Conditioning
AMRAP 12
12-15 calories
50ft forward crawl
10 pushups
10 pull ups
50ft forward crawl
Notes
Today’s workout is a 12 minute AMRAP of 12-15 calories, a 50ft crawl, 10 push ups, 10 pull ups, and another 50ft crawl. Your score is the amount of rounds and reps completed in 12 minutes.
The calories should take about :45 or less. If you are significantly slower than that you can decrease the target range.
Complete the crawls in unbroken 25ft segments.
The pushups and pull ups should be completed in 1-2 sets per round. Elevate the hands on the pushup if necessary. Pull ups can be scaled to jumping pull ups or ring rows.
Apr 23, 2024
Conditioning
With a partner, for time
800, 600, 400, 300, 200m run
*20 deadlifts, 30 v-ups, 10 synchro burpees after each run
30 minute cap
Notes
Today’s workout will be done with a partner and will consist of 5 rounds of running, deadlifts, v-ups, and synchronized burpees. The first round will be an 800m run, followed by 20 deadlifts, 30 v-ups, and 10 synchronized burpees. In the subsequent rounds the running distances will be 600m, 400m, 300m, and 200m, respectively. The deadlift, v-up, and burpee reps will remain constant throughout. Your score is the time it takes to complete the workout, or the amount of work completed in 30 minutes if you do not finish.
The runs will be completed as a team and should be done at an 8:00 mile pace or faster. This means the runs should take about 4:00, 3:00, 2:00, :90, and 1:00 (or less). Reduce the distance if you are significantly slower than that.
The deadlifts and v-ups will be completed OPWAAT. Do sets of 5-10 on the deadlift and 5-15 on the v-up before switching partners. This means the deadlift weight should be light-moderate. For the v-up you may scale to a single leg version, or perform tuck-ups or sit-ups.
Synchronized burpees will feature athletes being on the ground and in the air at the same time. These should be completed in less than 1 minute.
Apr 22, 2024
Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
EMOM 5
8-10 cal row + 1 thruster
rest 1 minute
EMOM 4
6-8 cal row + 3 thrusters
rest 1 minute
EMOM 3
4-6 cal row + 6 thrusters
Notes
Today’s workout is 3 separate EMOMs with 1 minute of rest in between. You will start with a 5 minute EMOM of 8-10 calories on the rower and 1 thruster. After doing this every minute on the minute for 5 minutes, you will rest for 1 minute. You will then do a 4 minute EMOM of 6-8 calories on the rower and 3 thrusters. After the 4 rounds of this you will rest of 1 minute before finishing with a 3 minute EMOM of 4-6 calories on the rower and 6 thrusters. Your score will be the combined load used for each EMOM.
You should be rowing at a pace of 900-1200 calories per hour or faster. If you cannot hold that pace then consider slightly reducing the target calorie amount. If you’re able to hold 1200 cal/hour or faster you should be doing the top of the calorie range.
You will use three different weights on the thruster. The first EMOM should be a heavy heavy. Pick something that is heavier than you typically do in a workout but that you are not in danger of missing. The second EMOM should be moderate-heavy–maybe 10-20% lighter. The final weight should be moderate, or another 10-20% lighter. You should go unbroken throughout and should never be in danger of missing reps, despite the heavier nature of these weights.
Use the extra minute of rest between EMOMs to put away all extraneous weights.
Apr 21, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
Two rounds for time
20-25 calories
20 lateral burpees over the bar
15 power clean and jerk
4 minutes rest
15 minute cap
Notes
Today’s workout is two rounds of 20-25 calories, 20 lateral burpees over the bar, and 15 power clean and jerks. You rest 4 minutes between rounds. Your score is the time to complete the workout or the amount of work completed at the 15 minute cap if you do not finish.
Your calories shouldn’t take much more than about :90. Reduce the range if necessary.
Try to keep a smooth pace on the burpees. If you can’t finish in under 2 minutes then consider reducing the amount.
The power clean and jerks should be a moderate weight, completed in singles.
Apr 19, 2024
Conditioning:
teams of 3, 2 rounds for time
30 sandbag cleans
300ft sandbag carry
100 toes to bar + 80-100 calories.
90 kb swings
300ft kb farmer carry
30 minute cap
Notes
Today’s workout will be done in teams of 3. Your team will perform 2 rounds of 30 sandbag cleans. a 300ft sandbag carry, 100 toes to bar & 80-100 calories, 90 kettlebell swings, and a 300ft kettlebell farmer carry. Your score is the time it takes to complete the workout.
Every movement will be done with one person working on it at a time (OPWAAT). The toes to bar and calories will be completed simultaneously–so one person will be on a machine while the other two people work on the toes to bar OPWAAT-style.
Your sandbag weight should be moderate to heavy. Perform sets of 3-5 at a time before switching with your teammate. For the carry, switch after every 50-100 ft.
Pick a variation of toes to bar that allows you to perform sets of at least 5 at a time. You may substitute knee raises, straight leg raises, v-ups, or sit-ups.
For the calories, switch partners often enough to maintain a relatively high intensity on the machine.
Pick a heavy set of kettlebells for the farmer carry and use one of them for your kettlebell swings. Switch partners ever 10-15 swings and every 50-100ft on the farmer carry.
Apr 18, 2024
Strength
1. Snatch high pull + snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
every 2:00 x 3 rounds
100m run
8 thrusters
rest 1 minute
every 2:00 x 3 rounds
8-12 calories
3 thrusters
Notes
Today’s workout is six 2-minute rounds, with a minute of rest after the first 3 rounds are complete. The first 3 rounds will consist of a 100m run and 8 thrusters. After a minute of rest, the last 3 rounds will consist of 8-12 calories and 3 thrusters. Once you complete the work in a given round you will rest for the remainder of the round. Your score is the sum total time from all 6 rounds.
Your 100m runs should take no more than about :30. Reduce the distance if necessary.
Your sets of 8-12 calories should take no more than :40. Reduce the amount if necessary.
You will use two different weights for the thrusters. The sets of 8 should be light-moderate and the sets of 3 should be moderate-heavy. All sets of thrusters should be completed unbroken. Use your built in minute of rest to change weights.
You should be finishing these rounds in about one minute or less.
Apr 17, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row x 8-10 @ 21×1 x 8-10
kickstand RDL stretch x10 + :10/side
Notes
For the ring row, pick a challenging angle for 8-10 reps at the prescribed tempo. Aim for 10 reps each set. If you reached 10s on each set last week then make the movement more difficult this week. This can be done by lowering the angle of your body. Once you are completely under the rings you can elevate the feet, and even add weight to increase difficulty.
Treat the bench press the same way as the ring rows–if you reached 10 reps on each set last week then go heavier this week. If you stopped short of 10 reps on any set then repeat the same weight until you are able to get sets of 10 across.
Conditioning
4 rounds for time
15 pushups
4 wall walks
15 pull ups
15-20 calories
14 minute cap
Notes
Today’s workout is 4 rounds of 15 push ups, 4 wall walks, 15 pull ups, and 15-20 calories. Your score is the time it takes to complete the workout or the amount of work completed before the 12 minute time cap.
Your pushups should be completed in no more than 2 quick sets per round. Elevate your hands as necessary.
The wall walks should take less than 1 minute. Reduce the reps of the range of motion if necessary.
The pull ups should be done in 2-3 quick sets or less. You may substitute ring rows or jumping pull ups.
The calories should take no more than 1 minute. Reduce the amount if necessary.
Apr 16, 2024
Conditioning
WAP, AMRAP 25
45-60 calories
30 double dumbbell hang snatch
20 synchro burpees
30 toes to bar
20 box jumpovers
Notes
Today’s workout is a 25 minute AMRAP to be completed with a partner. Each round will consist of 45-60 calories, 30 double dumbbell hang snatches, 20 synchronized burpees, 30 toes to bar, and 20 box jumpovers. Your score is the amount of rounds and reps your team completes in 25 minutes.
Everything will be performed OPWAAT style except for the burpees, which will be synchronized.
The calories should not take more than 3 minutes. Switch as often as necessary to maintain a high intensity.
The weight for the dumbbells should be moderate, allowing you to complete at least 5-10 reps at a time before switching with you partner.
For the burpees you must be on the ground and in the air at the same time. These should be completed in :90 or less.
Choose a variation of toes to bar that allows you to complete at least 5-10 reps at a time before switching with you partner.
Choose a box height that you are confident jumping to. There should be no hesitation or risk of failure. Step down from each rep.
Apr 15, 2024
Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
EMOM 15
min 1: 12-15 calories
min 2: :40 sandbag hold
min 3: 20m dumbbell front rack walking lunges
min 4: rest
Notes
Today’s workout is an EMOM of 12-15 calories, a :40 sandbag hold, and 20m of dumbbell front rack walking lunges. You will also get 1 minute of rest each round. A new round will start at the top of each minute. You will do 4 rounds through all of the movements, finishing before the final minute of rest. Your score is the weight used for the dumbbells and the weight of your sandbag.
The calories should not take more than :45. Decrease the amount if necessary.
The walking lunge should be unbroken each round.
Apr 14, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
In 2:00
12 kettlebell snatch
12 goblet squats
max burpees to a target
rest 1:00
x4 rounds
Notes
Today’s workout is four 2-minute rounds of work with 1 minute of rest in between rounds. Each round will consist of 12 kettlebell snatches (6 per arm), 12 goblet squats, and then as many burpees to a target in the remaining time. Your score is the amount of burpees completed each round.
Choose a light-moderate weight that allows you to be unbroken on the snatches and squats.
Choose a target height for your burpees that you cannot touch without jumping.
