Apr 12, 2024
Conditioning:
Teams of 3
800m run together
60 burpee pull ups
40 devil press
20 wall walks
100 toes to bar
800m run together
30 minute cap
Notes
Today’s workout will be done in teams of 3 and consists of an 800m run, 60 burpee pull ups, 40 devil presses, 20 wall walks, 100 toes to bar, and another 800m run. Your score is the time to complete the workout, or the amount of reps completed if you don’t finish in the 30 minute cap.
The runs will be performed as a team. Don’t let these take more than 4:30. Reduce the distance if necessary.
Every other movement will be done with just one person working at a time (OPWAAT).
For the burpee pull ups and devil presses aim to compete 3-5 reps at a time before switching with a teammate.
For the wall walks do 1-3 reps at a time. These shouldn’t take longer than 5 minutes. Reduce the range of motion if necessary.
Toes to bar can be done in slightly larger sets. Maybe 5-10 reps at a time. You may substitute knee raises or straight leg raises if necessary.
Apr 11, 2024
Strength
1. Snatch high pull + power snatch (position 2) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
AMRAP 5
4 ground to overhead
6 lateral burpee over the bar
2, 4, 6,… front rack reverse lunges
rest 3 minutes
AMRAP 5
4 front rack reverse lunges
6 lateral burpees over the bar
2, 4, 6… ground to overhead
Notes
Today’s workout is two 5-minute AMRAPs with a 3 minute break in between. The first AMRAP starts with 4 ground to overhead, 6 lateral burpees over the bar, and 2 barbell front rack reverse lunges. You will repeat this as many times as possible in 5 minutes, while also adding an addition 2 lunges each round. The second AMRAP starts with 4 front rack reverse lunges, 6 lateral burpees over the bar, and 2 ground to overhead. You will repeat this as many times as possible in 5 minutes, adding an additional 2 ground to overhead each round. Your score is the total amount of rounds and reps completed across both AMRAPs.
Ground to overhead means you can either do a snatch or a clean and jerk.
Choose a light-moderate weight for the barbell that allows you to do your ground to overhead in very quick singles or small touch and go sets, and allows you to get at least 12 unbroken lunges.
The burpees over the bar should be done in :30 or less each round. Reduce the amount if you are significantly slower than this.
Apr 10, 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
21-15-9
calories
v ups
*5 wall walks after each round
9 minute cap
Notes
Today’s workout is 21, 15, 9 reps of calories and v-ups, with 5 wall walks performed after each round. This means you will do 21 calories, 21 v-ups, 5 wall walks. Then 15 calories, 15 v-ups, and 5 wall walks. You will finish with 9 calories, 9 v-ups, and 5 wall walks. Your score is the time it takes to complete the workout, or the amount of work completed if you do not finish in 9 minutes or less.
Your calories should be performed at a pace of at least 15 per minute. If you cannot maintain that pace then consider slightly decreasing the amount.
Choose a variation of v-up that allows you to complete each round in 1-2 sets. You may substitute single leg v-ups, tuck-ups, or sit ups.
The wall walks shouldn’t take much more than a minute each round. Reduce the amount of reps or range of motion as necessary.
Apr 9, 2024
Conditioning
WAP, alternate full rounds until each partner has completed 10 rounds rounds
4 db box stepovers
4 double db hang snatch
4 burpee box jump overs
7-10 calories
30 minute cap
Notes
Today’s workout will be completed with a partner and consists of 4 double dumbbell box stepovers, 4 double dumbbell hang snatches, 4 burpee box jumpovers, and 7-10 calories. You are your partner will alternate full rounds until each partner has completed 10 rounds. Your score is the time it takes to complete 10 rounds each, or the amount of rounds and reps completed at the 30 minute time cap if you do not finish.
The dumbbell work should be unbroken. Choose a light-moderate weight to allow this.
The burpee box jumpovers should be done in :30 or less. Choose a safe box height that you are confident jumping onto.
The calories should take no more than :30. Reduce the amount if necessary.
Apr 8, 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
AMRAP 11
50 wall balls
50 kettlebell swings
100ft crawl
100 double unders
Notes
Today’s workout is an 11 minute AMRAP of 50 wall balls, 50 kettlebell swings, a 100 ft crawl, and 100 double unders. Your score is the amount of rounds and reps completed in 11 minutes.
Use a moderate weight for the wall balls and kettlbell swings that allows you to complete 50 reps in 2-3 sets.
Try to move quickly through the crawl. Complete the 100ft is 1-2 sets.
Your double unders shouldnt take more than about :90. If you cannot complete 100 in that time then consider reducing the amount or doing single unders.
Apr 7, 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
EMOM 12
min 1: 12-15 calories
min 2: 8 pull ups + 8 push ups
min 3: 12-15 burpees
min 4: max toes to bar
Notes
Today’s workout is a 12 minute EMOM. You will start with 12-15 calories in minute 1, 8 pull ups + 8 push ups in minute 2, 12-15 burpees in minute 3, and then as many toes to bar as possible in minute 4. Your score is the amount of toes to bar completed across the workout.
The calories and burpees should be completed in :45 or less. Reduce the target range if necessary. If you are strong on the machine and fast on burpees then be sure to aim for the top end of the range if possible.
Choose a pull ups variation that allows you to complete 8 reps in 1 set. Jumping pull ups or ring rows would be good substitutions. Elevate your hands if necessary to allow you to complete your pushups unbroken as well.
Use the entire minute to accumulate toes to bar. Choose a variation that allows you get at least 12 reps in the minute. Knee raises or straight leg raises are good substitutions
Apr 5, 2024
Conditioning:
With a partner, for time
45-60 calories
10, 8, 6, 4, 2
power cleans OPWAAT
chest to bar pull ups relay
45-60 calories
10, 8, 6, 4, 2
wall walks OPWAAT
box jumps relay
45-60 calories
30 minute cap
Notes
Today’s workout will be completed in teams of 2. You will start by accumulating 45-60 calories on a single machine. You will then do 10, 8, 6, 4, 2 reps of power cleans and chest to bar pull ups. This will be followed by another 45-60 calories, and then 10, 8, 6, 4, 2 reps of wall walks and box jumps. You will finish with a final set of 45-60 calories. Your score is the time to complete everything, or the amount of work you get done in 30 minutes if you do not finish.
The calories will be performed OPWAAT style. Switch as often as necessary to maintain a high intensity. This should not take more than 3 minutes on any one set. Reduce the target range as necessary.
The power cleans will be performed OPWAAT as well. Choose a moderate-heavy weight that allows you to complete these as quick singles. Aim to complete 1-3 reps at a time before switching with your partner.
The wall walks will also be done OPWAAT style. These should be done at a pace of 4-5 per minute. Reduce the reps and/or range of motion as necessary to achieve this. Switch every 1-3 reps with your partner.
The chest to bar pull ups will be done relay style. This means partner 1 will do all 10 reps, then partner 2 will do all 10 reps before moving back to the power cleans. You should be able to knock these out in 1 or 2 quick sets each round. You may substitute regular pull ups, ring rows, or jumping chest to bar pull ups if necessary.
The box jumps will also be completed relay style. Choose a safe height for your box that you will not hesitate with and will not miss any reps on. You may switch to step ups if you are not confident jumping.
Apr 4, 2024
Strength
1. Snatch high pull + power snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
16-21 calories
15 goblet squats
45 double unders
13 minute cap
Notes
Today’s workout is 3 rounds of 16-21 calories, 15 goblet squats, and 45 double unders. Your score is the time to complete all 3 rounds or the amount of work completed at the 13 minute time cap.
Do not let the calories take more than 1:10. Reduce the range as necessary.
Choose a weight for the goblet squat that is challenging but still allows you to go unbroken each round.
If the double unders take more than 1 minute consider reducing the amount or doing single unders instead.
Apr 3, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row – weight 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 reach 10s on each set then make the movement more difficult next 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–find a working weight for this week and if you reach 10 reps on each set then you will go heavier next week. If you stop short of 10 reps on any set then you will repeat this weight until you are able to get sets of 10 across.
Conditioning
AMRAP 15
300m run
12 db push press
9 burpees over the dumbbells
6/side renegade row
rest 1 minute between rounds
Notes
Today’s workout is a 15 minute AMRAP of a 300m run, 12 dumbbell push presses, 9 burpees over the dumbbells, and 6/side renegade rows. You will rest 1 minute between rounds. Your score is the amount of rounds and reps completed throughout the entire workout.
The 300m run should’t take much more than :90. Reduce the distance as necessary.
Choose a light-moderate set of dumbbells that allows you to go unbroken throughout the entire workout on both the push press and the renegade rows.
The burpees shouldn’t take more than about :40. If you cannot hold this pace then either reduce the reps slightly or do regular burpees. You may also step over the dumbbells instead of jump if you are not confident that you will clear them each rep.
Apr 2, 2024
Conditioning
teams of 3, for time
1k row/2k bike cash in
5 rounds
200ft sandbag carry
30 toes to bar
15 burpee box jump overs
1k row/2k bike cash out
30 minute time cap
Notes
Today’s workout will be completed in teams of 3 and will consist of a 1k bike or 2k row buy-in, then 5 rounds of a 200ft sandbag carry, 30 toes to bar, and 15 burpee box jumpovers, followed by a 1k row or 2k bike buy-out. Everything will be completed with 1 person working at a time, which should allow you to go hard during your work windows as you will have a decent amount of rest built in. Your score is the time to complete the workout or however much work you complete if you do not finish within 30 minutes.
Your buy-in/buy-out should not take longer than 4:30 to complete If you cannot hold that pace then consider decreasing the distance slightly to an amount you can complete in that timeframe. Switch out with your partner often enough to maintain high intensity.
The sandbag carry should be done in 50-100ft segments before switching partners.
Choose a toes to bar variation that allows you to complete sets of 5-10 reps before switching partners. You may substitute knee raises or straight leg raises.
The burpee box jumpovers should be completed in sets of 3-5 at a time before switching partners.
