Feb 24, 2024
Conditioning:
Teams of 2, OPWAAT
1-2-3-4-5-6-7-8-9-10 sandbag cleans
200ft sandbag carry
4 wall walks
12 toes to bar
Notes
Today’s workout will be done with a partner. You will start with 1 sandbag clean, a 200ft sandbag carry, 4 wall walks, and 12 toes to bar. The next round you will perform 2 sandbag cleans, a 200ft sandbag carry, 4 wall walks, and 12 ttb. You will continue in this fashion, adding 1 sandbag clean rep each round, until you have completed the round of 10 sandbag cleans + the rest of the work. Only one person will be working at a time throughout the entire workout. You may partition the reps however you would like. Your score is the amount of time it takes to complete the workout. If you don’t finish before the 30 minute cap then you can record how much you had remaining.
Your sandbag weight should allow you to split the 200ft carry into 50-100ft segments, alternating with your partner. Try to split the sandbag cleans relatively evenly with your workout across the workout. One partner may do more on a given round, but each partner should do roughly 50% of the total number of sandbag cleans (55 total reps).
For the wall walks and toes to bar, you can have one partner do all the reps of a given movement one round, and the other partner do the other movement, switching movements each round. You can also simply split the reps in half each round.
The wall walks should take no more than a minute per round. Reduce the range of motion as necessary.
The toes to bar should take no more than 2-3 quick sets each round. Choose an appropriate variation that you can stick with for the whole workout.
Feb 22, 2024
Strength
3-4 sets:
Floor press x 5-7 @ 21×1 tempo
Eccentric Pull Up x 1-3 with :7-:10 negative
Weighted Straddle Pancake 3-6 reps with :05 descent and :05 pause in bottom
Notes
Use the 3 different scores to note your weight on the floor press, your setup and reps for the pull up negative, and your setup and feel on the straddle pancake.
The floor press has all the elements of the bench press, just with a shorter range of motion. Be sure to lower the bar with control to avoid letting the arms crash against the ground. Use the same weight for working sets and aim for the top of the rep range on each set. If you reached the top of the rep range across all sets last week, you may go heavier this week.
For the eccentric pull up you may use whatever grip you want (supinated/pronated) and may switch grips as desired. Choose a variation that allows you have a 7-10 second descent using an even speed throughout the entire ROM. You may spot yourself with a foot on the box if you need to. If you are unable to do this, you may do the same tempo and rep scheme with ring row negatives.
Aim to get 3 reps per set. If you were able to get sets of 3 with :10 descent you may either use less assistance this week, or add weight if you were already doing this unassisted. If you were only able to hold the tempo for 1-2 reps on any of your sets last week, use the same setup and try to get all the way to 3 reps across all sets.
For the weighted straddle pancake, elevate your hips as much as necessary to allow for a neutral spine throughout the movement. Start with a light-moderate weight on your upper back to help assist in the stretch. Take :05 to work into your deepest position, and then spend another :05 in that position on each rep. Gently try to work into deeper positions across these reps and sets. Prioritize increasing range of motion and control rather than weight.
Conditioning
Every :30 for 21 rounds (7 times through)
1: 1-3 muscle ups (or 3-6 chest to bar)
2: 5 box jump overs
3: 8 dumbbell push press
Notes
In today’s workout you will do 21 :30 second rounds of muscle ups, box jump overs, and dumbbell push presses. You will complete your movement for the given round and then wait until the next :30 interval starts to begin the next movement. You can make note of your muscle up/pull up variation and reps, along with your weight for the dumbbell push press.
These rounds should take :15 or less. Scale appropriately.
If you don’t have muscle ups you can scale to a pull up variation such as chest to bar pull ups, chin over bar pull ups, challenging ring rows, or jumping chest to bar pull ups. Pick something that you can do 3-6 reps in one quick unbroken set, but that is a little harder than your go-to pull up variation.
Pick a safe height for your box jump over that allows you to move smoothly through the 5 reps without hesitating. Step down from each rep.
Pick a moderate weight for the dumbbells that allows you to go unbroken throughout the entire workout.
Feb 21, 2024
Strength
Build to a heavy set of 1+2
Then do a couple clean singles at ~10% lighter weight
then do 2-3 sets of 3-4 heavy clean pulls
Notes
If possible you should be going a little heavier than last week since you can now squat clean the weight instead of power clean. You should not be missing any reps.
For the clean pulls, find a weight that is challenging but doesn’t result in any technical or postural breakdown. Use the same weight for all of your sets and aim for 4 reps on each set. If you were here last week aim to use slightly more weight.
Spend about 10-12 minutes on the cleans, and about 5 minutes on the pulls.
Conditioning
4 rounds for time
50ft db front rack walking lunge
5 devil press
5 shuttle runs
5 renegade rows
12 minute cap
Notes
Today’s workout is 4 rounds of lunges, devil press, shuttle runs, and renegade rows. Your score is the time to complete the 4 rounds or the amount of rounds and reps completed before the 12 minute time cap if you do not finish.
You will use a single set of dumbbells for the lunges, devil presses, and renegade rows. Try to pick a weight that allows you to complete each movement unbroken.
Your renegade rows will be one row per arm plus a pushup. So left arm row, right arm row, pushup
Your shuttle runs shouldn’t take longer than 40 seconds. Decrease to 4 reps if you need to.
Feb 20, 2024
Conditioning
Teams of 3
10k bike/5k row
AMRAP 25:00
10 ground to overhead
16 deadlifts
22 bar facing burpees.
Notes
Today’s workout will be performed in teams of 3. You will perform a 10k bike or 5k row, while also doing an AMRAP of ground to overhead, deadlifts, and burpees over the bar. You will have two scores: the time to complete the meters on your machine, and the amount of rounds and reps of the AMRAP in 25 minutes.
One person will always be on the machine at all times. Switch as often as necessary to keep the pace fast. If you finish the 5k/10k before the 25 minute cap, you can stop working on the machine and focus all of your efforts on the AMRAP.
You will use the same weight for the barbell movements. It should feel moderate-heavy for the ground to overhead and light-moderate for the deadlifts. Consider switching after 2-5 reps for the ground to overhead and every 5-8 reps for the deadlifts.
Ground to overhead means either a snatch or clean and jerk.
Your burpees over the bar should take no more than 2 minutes per rounds. Do lateral burpees or regular burpees if you cannot hold this pace with bar facing burpees.
Feb 19, 2024
Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 6-8 @ 11×0
Jefferson Curl x 2-3 with :05 descent and :05 hold in the bottom
Notes
For the ring dip you may spot yourself with a foot on the floor or on a box, or with bands under the knees. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you get sets of 7 across then you may either decrease assistance or add weight next week.
The tempo for the Pendlay row just means you will pause for :01 on the ground each rep to avoid any bouncing. You will not pause at the chest. If mobility limitations prevent a neutral spine in the bottom, you may elevate the bar by pulling from a set of plates rather than from the ground.
For the Jefferson curl, stand on an elevated surface with light-moderate weight that is enough to assist in the stretch but not necessarily heavy. Focus on control and range of motion rather than simply adding weight. Though as you become more comfortable with the movement you may use gradually heavier weights.
Conditioning
3 rounds for time
15 toes to bar
10-15 calories
15 pull ups
10-15 calories
15 push ups
11 minute cap
Notes
Today’s workout is 3 rounds of toes to bar, calories, pull ups, and push ups. Your score will be the amount of time it takes to complete the 3 rounds, or the amount of rounds and reps completed if you don’t finish by the 11 minute time cap.
The toes to bar, pull ups, and push ups should all be completed in no more than 3 quick sets per round. Choose an appropriate variation.
You may substitute knee raises, straight leg raises, v-ups, or situps for your toes to bar. You may substitute ring rows, jumping pull ups, or banded pull ups for the pull ups. You may elevate your hands as necessary on the push ups.
The calories should take no more than :45 at a time. Reduce the amount if necessary.
