Nov 24, 2023
Conditioning
Teams of 3
AMRAP 25
16 synchro kettlebell swings (2 people working at once)
16 synchro goblet hold lunges (2 people working at once)
300 m run (all together)
Notes
The workout today will be done in teams of 3. Two people will work at the same time on the synchro movements, and all three teammates will run together. Your score wil be the rounds and reps completed in the 25 minutes.
Your kettlebell weight should be moderate so that the swings and lunges can stay unbroken for the majority of the workout.
If you think your 300 m runs will take longer than about 2:00, then consider decreasing the distance to 200 m.
Nov 23, 2023
Conditioning
Teams of 2,
100 cal + 100 burpees
50 dumbbell box step overs
65 dumbbell front squats
80 dumbbell push press
65 dumbbell front squats
50 dumbbell box step overs
100 cal + 100 burpees
*30 min cap*
Notes
Today’s workout will be done in teams of two. There is a cash in and cash out of 100 calories and 100 burpees. One teammate will be working on the calories, while the other teammate will be working on burpees at the same time. All the dumbbell movements are opwaat (one person working at a time). Your score will be time it takes to complete the workout or work completed in the 30 minute cap.
You and your partner may switch at any time during the cash in and cash out of calories and burpees. If you complete the calories or burpees before the other, both of you may work on the remaining cash out movement, opwaat style.
You should be moving at a pace of about 15 reps/minute for the calories and burpees. If this pace sounds overly aggressive, consider decreasing the reps to 80 for each.
You will use two dumbbells for all the remaining movements. Choose your weight based on which movement will limit you the most, which will most likely be the push press. The goal is to have a light/moderate weight.
Keep the sets small for the dumbbell box step overs, and switch every 3-5 reps with your partner. The front squats can be done in sets of 7-10, as well as the push press.
Nov 22, 2023
Conditioning
2×800 (1:30 rest in between, goal is to stay consistent)
5:00 rest
400-200-100-50 (1:00 rest between, push the pace here)
Notes
The running workout today will be two 800s, with 1:30 rest in between. You will then rest 5 minutes and complete 400 m, 200 m, 100 m, and 50 m. You will rest one minute between these shorter sets.
The 800s should be around :03-:05 slower that your 400 m pace from week 1. For example, if your 400 m pace was 2:00 then your 800s should be completed in 4:06-4:10 (2:03-2:05 + 2:03-2:05). The goal is to stay consistent.
Try to push the pace on the shorter distances, but keep in mind you only have 1:00 rest between runs.
Nov 20, 2023
Strength
3 sets
6-8 strict chest to bar
:45 rest
10-12 strict chin over bar
:45 rest
12-14 banded chest to bar
2:30 between sets
Notes
If you are unable to perform these movements for the given rep range, consider scaling to:
3-5 banded chest to bar
6-8 banded chin over bar
8-10 heavier banded chest to bar.
If you cannot use bands to perform these movements for the given rep ranges, consider scaling to:
3-5 challenging ring rows (more horizontal body angle)
6-8 normal/moderately difficult ring rows (less horizontal body angle)
8-10 easier ring rows (more vertical body angle)
Conditioning
For time
20-25 Calories
30 Goblet Hold Reverse Lunges
20 Toe to Bar
20 Goblet Hold Reverse Lunges
20 Pull Ups
20-25 Calories
10 Goblet Hold Reverse Lunges
10 Wall Walks
*14 Minute Cap*
Notes
The calories should be done at a pace of at least 12-15/minute. Reduce the amount if you cannot sustain that pace.
Pick a weight that allows you to complete sets of at least 10 lunges at a time.
Your toe to bar and pull ups should take no more than 3-4 quick sets each. Choose appropriate scaling options if necessary.
Your wall walks should take no more than 2-3 minutes.
