May 19, 2023
Conditioning
Teams of 2, 4 rounds for time
40 calories
30 Devil’s press
300-400 m run
40 dumbbell front rack lunges
Notes
The team workout today is four rounds of calories, devil press, running, and lunges. You will complete the calories, devil press, and lunges opwaat (one person working at a time) style and complete the runs together.
The calories should take no longer than 2:30 across the workout. If this sounds like an aggressive pace, you may decrease the calories to 30-35.
The devil press will be completed with two light dumbbells. It is recommended you switch every 3-5 reps with your partner.
The run should take no longer than 2:30. Choose a distance that will allow you to keep this pace throughout the workout.
The lunges can be completed either as reverse or forward lunges. You should switch with your partner about every 8-10 reps. You will use the same dumbbells for the lunges, as you do for the devil press.
May 19, 2023
Strength
Deadlift: 3-4 sets of 4-6 reps @ 11×1 tempo
In between, perform 8-10 wall angels
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set, repeat the same weight next week and try for sets of 6 across.
11×1 means these will be deadstop reps where you will ensure you have created tension by pulling the slack out of the bar at the bottom of each rep. Dropping the bar from lockout will be considered a no rep. However, you do not need to slow the tempo down on the descent. Simply let gravity do the work while you maintain proper posture and a full grip on the bar.
Conditioning
3 rounds
21-24 calories
15 deadlifts
9 chest to bar pull ups
*13 minute time cap*
Notes
Today’s workout is three rounds of calories, deadlifts, and chest to bar pull ups. Your score will be the time it takes to complete the three rounds or the rounds and reps completed at the 13:00 time cap.
The calories should take no longer than 1:30 across the workout. If this sounds aggressive, decrease the calories to 17-20.
Deadlifts should be done at a moderate weight. The goal is to go unbroken, but it’s okay if you break them up into 2 sets.
The chest to bar pull ups should be done in 1-2 sets across the workout. You may substitute chin over bar pull ups, banded pull ups, or jumping pull ups.
May 17, 2023
Conditioning
2 sets* for time
40-50 cal
30 wall balls
20 kettlebell swings
15 burpees
rest 5:00
*On the second set, go in reverse order
Notes
The workout today is two intervals of calories, wall balls, dumbbell snatch, and burpees over the dumbbell. You will complete the first interval, as the workout is written (calories -> wall balls -> kettlebell swing -> burpees over the dumbbell). Then, you will rest 5:00, and complete the second interval in reverse order (burpees over the dumbbell -> kettlebell swing -> wall balls -> calories). Your score will be the time for both intervals.
Calories should not take any longer than 3:00. If this sounds like an aggressive pace, decrease the calories to 35-40.
Wall balls should be done with a weight that allows you to complete the sets of 30 in no more than 2 sets.
Your kettlebell weight should be moderately heavy. Aim to complete the kettlebell swings unbroken.
Your burpees should take no longer than a 1:15. If this sounds aggressive, you may decrease the number of burpees to 12.
May 16, 2023
Strength
Bench Press: 3-4 sets of 4-6 reps @ 21X1 tempo
In between sets, perform 6 weighted straddle waves with a :10 hold in the bottom position on the last rep.
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set repeat the same weight next week at try for sets of 6 across.
For the weighted straddle waves, athletes will sit high enough to start with a neutral spine, then fold the head down followed by the upper back one vertebrae at a time. Once you can’t get any lower you will extend back up one vertebrae at a time, with the goal of being able to regain a neutral spine in a lower position before raising back up to the top.
Conditioning
EMOM 15
1 – 12-15 calories
2 – 6 sandbag cleans
3 – 40 double unders
4 – 10 burpee box jump overs
5 – rest
Notes
Today’s workout is an EMOM of calories, sandbag cleans, burpee box jump overs, and double unders. You will complete each movement 3 times.
Calories should take no longer than :45. If this sounds aggressive, you can decrease the reps to 10-12 calories.
Sandbag cleans should be done at a moderate weight. You will bring the sandbag to your shoulder on each rep, not over.
The burpee box jump overs should be done in less than :45-:50. If this sounds like an unsustainable, you can decrease the reps to 8 burpee box jump overs. Remember, you do get to rest the following minute.
May 15, 2023
Strength
1a. Rower Compression x 8-12 x 3 sets
1b. Banded Hamstring Stretch x 6-8/leg x 2 sets
2a. Weighted Strict Knee Raise x 8-10 x 3 sets
2b. Pike Stretch :30-45 x 2 sets
Notes
The rower compression can be scaled by performing with your knees on the rower seat as opposed to your feet.
Only add weight to the strict knee raises if you are able to perform 3 sets of 8-10 strict with only bodyweight.
Elevate your hips to allow for compression in the pike position, if necessary.
Conditioning
Every 3:00 x 4 sets
4 muscle ups or 8 toe to bar
8 double KB hang snatch
4 wall walks
*2:00 cap each round*
Notes
The workout is 4 intervals of muscle ups or toe to bar, double hang KB snatch, and wall walks. You will start a new round every 3:00, and each round will be capped at 2:00.
The muscle ups or toe to bar should be done in 1-2 sets across the workout.
The KB weight should be light enough that you complete the hang snatches unbroken.
Wall walks should be done in less than a 1:00. If you think this pace is unreasonable for the workout, you may decrease the reps to 3 or modify the height of the wall walk.
