Jan 31, 2024
Strength
Power Clean + Front Squat
build to heavy set of 1+4-5 without missing
then do 2-3 sets of 4-6 heavy clean pulls
Notes
Aim to pause in the receiving position for :02 before sinking into the first front squat if possible. Build up with sets of 1+5 until you either are forced to stop at 4 front squats, or you complete 1+5 but don’t think you can go any heavier.
For the clean pulls, find a weight that is challenging but doesn’t result in any technical or postural breakdown. Aim for 6 reps on each set. If you get to 6 each set then you may go a little heavier next week. Otherwise you will repeat this weight again until you can reach get sets of 6 across.
Spend about 10-12 minutes on the cleans, and about 5 minutes on the pulls.
Conditioning
AMRAP 10
21 Wall Balls
15 Calorie Row
9 Burpees Over the Rower
Notes
Todays workout is a 10 minute AMRAP of wall balls, rowing, and burpees over the rower. Your score is the amount of rounds and reps completed in 10 minutes.
Choose a wall ball that allows you to complete your 21 reps in 1-2 sets throughout the workout.
The 15 calorie row should take no more than 1 minute. If you cannot maintain this pace consider reducing the amount of calories.
Try to keep moving on the burpees over the rower. If you are not comfortable jumping over the rower you may step over, or may substitute regular burpees instead.
Jan 30, 2024
Conditioning
Teams of 3
150 calories
25 synchro double Kettlebell deadlift
75ft bear crawl (relay)
50 burpee box jump overs
75ft low crawl (relay)
25 synchro double Kettlebell deadlift
150 calories
25 minute cap
Notes
Today’s workout will be done in teams of 3. You will start by accumulating 150 calories on a single machine, you will then complete 25 syncho kettlebell deadlifts, 75 ft of bear crawling, 50 burpee box jumpovers, 75 of low crawling, another 25 synch KB deadlifts, and another 150 calories on the machine. Your score is the time it takes to complete all of the work, or the amount of reps completed at the 30 minute time cap.
Your calories will be completed with one person working at a time (OPWAAT). Aim to complete the calories at a pace of at least 15 per minute. If this is not possible, consider lowering to sets of 130 calories. You may switch partners on the machine as often as you’d like.
Choose kettlebells that allow you to complete the 25 reps in 1-2 sets at a time. Be sure to be synchronized at lockout on each rep. Be sure to keep a neutral spine and avoid excessive bouncing throughout these sets.
The crawling is to be completed relay style. This means that partner 1 will complete the entire 75ft crawl before partner 2 begins. Once partner 2 has completed their crawl, partner 3 will then do the same.
The BBJO will be completed OPWAAT style Choose a safe height for the burpee box jumpover that allows you to move smoothly without hesitation or any risk of missing a rep. You may opt to step over if you are not confident with the jump on any rep. Keep these sets small so that you can maintain a quick pace. 3-5 reps before switching is probably best.
Jan 29, 2024
Strength
Build to a heavy set of 2-3 reps for the day.
If you have extra time you can hit some drop sets of 3-5 reps at 80-85% of your heavy weight.
do 2-3 bodyweight Jefferson curls between sets
Notes
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
EMOM 12:00
Minute 1:10-15 Hand Release Pushup
Minute 2: 2-4 Rope Lowers
Minute 3: 16-22 Calories
Minute 4: Rest
Notes
Todays workout is a 12 minute EMOM of push ups, rope lowers, calories, and rest. You will perform each movement 3 times. Your score will be the total amount of reps and calories completed across the workout.
Choose a pushup variation that allows you to get 10-15 reps done in 1 or 2 quick sets. You may scale to regular pushups, hand release pushups from the knees, or pushups to an elevated surface. If you opt to elevate the hands, do not perform your pushups hand release style.
Choose an amount of [rope lowers](https://youtu.be/BsDRv1fiXIY?t=5) that you can complete in :45-:50. This should leave you time to get set on your machine for the next minute. If you cannot perform rope lowers you may substitute 8-12 ring rows
Your calories can take the entire minute if necessary, as they will be followed by rest. These should be performed at a hard pace, but not quite a full sprint. If you can’t reach 16 calories in 60 seconds without sprinting, reduce the calories as necessary.
Jan 26, 2024
Conditioning
Teams of 3. OPWAAT except burpees
84 cal row
+
21,18,15,12, 9, 6,
Power Snatches
High Five Burpees
+
84 cal row
*30 minute cap*
Notes
Today’s workout will be done in teams of 3. You will start by accumulating 84 calories on the rower. You will then do 21, 18, 15, 12, 9, 6, 3 power snatches and high five burpees. You will then finish by completing another 84 calories on the rower. Your score is the total time it takes to complete the entire workout.
Rowing will be completed OPWAAT style. Switch partners as needed to maintain a relatively high intensity on the rower. Do not let the 84 calories take more than 6 minutes to complete. This means that if you can’t hold a pace of 14-15 calories per minute, decrease the number of calories you perform.
Power snatches will also be completed OPWAAT style. These should be done at a moderate to heavy weight–something that allows for quick singles but is slightly too heavy to perform big touch and go sets.
Burpees will be completed as a team. You must high five both of your teammates at the top of each rep.
Jan 25, 2024
Strength
Cyclist squat
3-4 working sets of 4-6 @ 31×1
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 6 reps on each set. If you were able to get sets of 6 last week then you may go heavier this week.
Conditioning
Every 3:00 x 3
12 wall balls
15 burpees
Rest 2:00
For time
36 wall balls
45 burpees
(6 min cap)
Notes
The metcon today has two parts. You will start with three intervals of wall balls and burpees. You will rest for 2:00 after the last interval. Then, you will complete 36 wall balls and 45 burpees for time. Your score will be how long it takes to complete this last part, or work completed at the 6:00 cap.
Your sets of 12 wall balls should be unbroken. Try to finish the set of 36 in 2-3 sets.
Burpees should be completed at a pace of at least 12/minute. If this sounds aggressive, consider decreasing the burpees to 10-12 for the intervals and 35-40 for the last piece.
