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.
Apr 1, 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
Every 4:00 x 4 rounds
20m db front rack walking lunge
max calories in time remaining
2 minute cap on each round
Notes
Today’s workout is 4 rounds of 2 minutes of work and 2 minutes of rest. Each round will consist of 20m of front rack dumbbell walking lunges, followed by as many calories as possible in the remaining time. Your score is amount of calories performed in your worst round.
Use a light-moderate set of dumbbells that allows you to complete the lunges in 1 or 2 quick sets each round.
Perform your calories at a hard but sustainable pace. 2 minutes of rest will not be enough time to recover from a full sprint.
Mar 31, 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 3 minutes:
15-20 calories
100 ft crawl
max pull ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
30 alternating arm hang db snatches
max push ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
5 wall walks
max muscle ups remaining time
Notes
Today’s workout is three 3-minute rounds, with 2 minutes of rest in between each round. Each round will start with 15-20 calories on the machine of your choice. In the first interval the calories will be followed by a 100 ft crawl and then as many pull ups as possible in the remaining time. The second interval will feature 30 hang dumbbell snatches and then as many push ups as possible in the remaining time. The final interval will follow the calories with 5 wall walks and then as many muscle ups as possible in the remaining time. Your score is the total amount of pull ups, push ups, and muscle ups completed across the workout.
The calories shouldn’t take more than 1 minute. If you are strong on the machine, aim for the top end of the range. If you are unable to reach at least 15 calories in a minute then you can reduce the amount to something you can achieve.
The middle movement of each interval should take no more than 1 minute either. If you cannot crawl 100 ft in that time consider reducing the distance. Pick a light enough weight for the snatch to get the 30 reps unbroken. If you cannot do 5 wall walks in 1 minute then reduce the reps and/or range of motion as necessary.
If you follow the aforementioned guidelines you should have a bout 1 minute per round to work on pull ups, push ups, and muscle ups.
For the pull ups and push ups you should be able to get at least 15 reps in the minute. You can substitute ring rows or jumping pull ups. You can also elevate the hands as necessary to get at least 15 full ROM push ups.
If you do not have muscle ups you may perform chest to bar pull ups, jumping chest to bar pull ups, chin over bar pull ups, or ring rows. Just make sure you choose a harder pull up/ring row variation than you did for the first interval.
Mar 29, 2024
Conditioning:
With a partner, AMRAP 30
200m run together
3 wall walk relay
30 synchro jumping air squats
20 sandbag cleans opwaat
rest 2 minutes after each round
Notes
Today’s workout will be a 30 minute AMRAP performed with a partner. Your team will do as many rounds as possible in 30 minutes of a 200m run, a 3 wall walk relay, 30 synchronized jumping air squats, and 20 sandbag cleans. You will rest for 2 minutes after each round.
The run shouldn’t take longer than about a minute. Reduce the distance as necessary.
The wall walk relay means partner 1 will perform 3 wall walks, then partner 2 will perform 3 wall walks. This shouldn’t take much more than a minute total. Reduce the range of motion or reps as necessary to keep it to about one minute per round.
Synchronized jumping air squats means you must be in the air together at the top of each rep. Be sure to also hit full squat depth each rep. Try to knock these out in just 1 or maybe 2 sets per round.
Your sandbag cleans will be performed OPWAAT style. Pick a light-moderate weight that allows your team to perform these reps without much hesitation. The 20 reps should be completed in less than 2 minutes. Keep these sets small; between 1-5 reps before switching with your partner.
Mar 28, 2024
Strength
build to a heavy single on the muscle snatch
then continue building to a heavy set of 2 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
EMOM 16
min 1: 10-15 cal bike
min 2: 8-12 pull ups
min 3: 10-15 cal row
min 4: 8-12 push ups
Notes
Today’s workout is a 16 minute EMOM of 10-15 bike calories, 8-12 pull ups, 10-15 rower calories, and 8-12 push ups. Your score is the total amount of reps + calories completed across the entire workout.
Your work on the machines shouldn’t take more than :45. Decrease the range if necessary.
Choose variations for the gymnastics movements that allow you to complete the reps in 1-2 sets per round. You can scale pullups to ring rows or jumping pull ups. You can elevated the hands for pushups if necessary. For both movements aim to pick an appropriate movement variation that allows you to go the entire workout without scaling further.
Mar 27, 2024
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
4:00 AMRAP:
8 db box step overs
12 toes to bar
rest 2 minutes
4:00 AMRAP:
12 db front rack reverse lunges
16 alernating arm hang dumbbell snatches
Notes
Today’s workout is two 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 8 dumbbell box stepovers and 12 toes to bar. You will complete as many rounds of that in 4 minutes, rest for 2 minutes, and then complete as many rounds of 12 dumbbell front rack reverse lunges and 16 hang dumbbell snatches as possible in 4 minutes. Your score is the total amount of rounds and reps completed across both intervals.
Choose a moderate weight set of dumbbells that allows you to go unbroken on the step overs and lunges. You should also be able to use one of the dumbbells as your weight for the snatches and be unbroken on those as well.
Choose a toes to bar variation that allows you to complete the 12 reps in 1-2 sets per round. Knee raises or straight leg raises are a good substitute.
Mar 26, 2024
Conditioning
Teams of 3
400-500 calorie bike (OPWAAT)
&
alternating full rounds until each person has completed 6 rounds
3 power clean & jerk
6 bfb
9 deadlift
30 minute cap
Notes
Todays workout will be completed in teams of 3. Each team will have a single bike, on which one person will continuously be working towards 400-500 calories. Teammates will also alternate full rounds of 3 power clean and jerks, 6 bar facing burpees, and 9 deadlifts until each person has completed 6 rounds. Your score is the time it takes to complete both tasks, or the amount of work completed at the 30 minute time cap if you do not finish.
If your team can maintain a pace of 18-20+ calories per minute, aim for 500 total. If you cant complete at least 14 calories per minute, consider aiming for an amount that is less than 400. Switch partners as often as you’d like.
The weight on the bar should make for moderate-heavy clean and jerks and light-moderate deadlifts. You should be able to do your 3 clean & jerks in quick singles, touch-and-go at the shoulder. You should be able to complete the deadlifts in one touch and go set.
The 6 burpees shouldn’t take more than :25 – :30. reduce the reps if necessary.
Once you hit your calorie target you may stop biking and focus solely on the 6 rounds per person. If you finish the 6 rounds first, you may focus solely on the hitting your calorie target.
Mar 25, 2024
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 were able to get to 8 reps each set last week, go 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
If you were able to get to 8 pushups each set last week, do a harder variation this week.
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
Every 4:00 x 4 rounds
odd sets:
18-22 calorie row
max kettlebell swings
even sets:
18-22 calorie row
max wall walks
2:30 cap each round
Notes
Today’s workout is 4 rounds of 2:30 of work and :90 of rest. You will row 18-22 calories, then complete as many kettlebell swings as possible in the time remaining. You will then rest for :90 before completing another 18-22 calorie row followed by as many wall walks as possible. You will then rest for :90 before repeating this all again one more time. Your score is the total amount of kettlebell swings and wall walks completed across all 4 rounds.
Don’t spend more than :90 on the machine. If you are a strong rower then aim for 22 calories. If you cannot reach at least 18 calories in :90 then reduce the target amount.
Try to hang on to your kettlebell for one big set if possible. Choose a moderate weight that will hopefully allow for this.
Mar 24, 2024
Strength
Jerk Dip + Jerk
build to a heavy set of 1+1
*pause in receiving position of all jerks for :03
Conditioning
5 rounds
10 db front squat
8 db push press
6/side renegade rows
1:00 rest
13 minute cap
Notes
Today’s workout is 5 rounds of dumbbell 10 front squats, 8 dumbbell push presses, and 6/side renegade rows. You will rest 1 minute after each round. Your score is the amount of time it takes to complete the 5 rounds or the amount of rounds & reps completed if you don’t finish in 13 minutes or less.
Use a single set of dumbbells for the entire workout. Use a light to moderate weight that allows you to go unbroken on each movement each round. If one movement is significantly harder than the others then base your weight selection on that movement.
A renegade row is a dumbbell row performed from the push up plank position. 6 per side or 12 total reps per round.
Mar 22, 2024
Conditioning:
WAP, OPWAAT
In 6 minutes:
800-1k bike
60 wall balls
30 pull ups
rest :90
In 6 minutes
400-500m row
60 box jumps
30 toes to bar
rest :90
x 2 rounds
Notes
Today’s workout will be performed with a partner with one person working at a time. Each team will perform four 6-minute intervals with :90 of rest in between each. If you finish the interval before the 6:00 is up you will rest for the remainder of the time + the built in :90. Your score is the total combined times for all four intervals.
Intervals 1 & 3 will be 800-1000m on a bike, 60 wall balls, and 30 pull ups. Intervals 2 & 4 will be 400-500m on a rower, 60 box jumps, and 30 toes to bar.
The work on the machine should take no longer than 2:15. Reduce the distance as necessary.
The wall balls should be done in quick sets of 10-15 reps at a time before switching with your partner. Aim to knock these out back-to-back without much wasted time of no reps being completed.
The pull ups, toes to bar, and box jumps should be completed in a similar fashion to the wall balls but in smaller sets. Maybe sets of 5-10 would make more sense for these. Again, aim to avoid extended periods of time where no work is being completed by either partner.
Pull ups can be scaled to ring rows or jumping pull ups. Toes to bar can be scaled to knee raises or straight leg raises. Pick a variation for each movement that you can maintain for the entire workout without sacrificing movement quality or scaling further once the workout begins.
Pick a safe height for the box that you are confident you will not miss any reps on or hesitate on.
