Feb 12, 2024
Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 8-10 @ 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
AMRAP 9
2 muscle ups (or 4 chest to bar)
4 wall walks
8 toes to bar
Notes
In today’s workout you will complete as many rounds and reps as possible of 2 muscle ups, 4 wall walks, and 8 toes to bar in a 9 minute span.
If you do not have muscle ups you may substitute chest to bar pull ups, banded chest to bar pull ups, jumping chest to bar pull ups, or challenging ring rows. Choose a variation that is more difficult than you would normally choose if the workout called for regular chin over bar pull ups.
The wall walks should take no more than one minute per round. Reduce the amount of reps, the range of motion, or both if necessary to accomplish this.
The toes to bar should be done in 1-2 quick sets per round. You may perform hanging knee raises, straight leg raises, v-ups, or sit-ups if necessary.
Feb 11, 2024
Strength
Box Squat
3-4 sets of 5 at ~90% of last week’s top weight
Shoulder Extension Scap Pull Up x 5 @ 2222 tempo between working sets
Notes
Use a box height that puts you right at parallel (hip crease even with top of knee). Do not build to a weight that you think you may fail, as it is much harder to bail out of a failed box squat than out of a free squat. Be sure to sit back onto the box with control and avoid crashing to the box. Sit your weight onto the box for a split second, then move explosively as you stand up off of the box.
If you were not here for this last week, find a working but submaximal weight for your 3-4 sets of 5. This should feel like you could have completed 7-8 reps without any degradation of technique.
For the [shoulder extension scap pull ups ](https://www.youtube.com/watch?v=w1gH54TaJHE) the tempo means that you should fully relax in the bottom for 2 seconds, fully protract for 2 seconds, and move smoothly with control as you transition between positions.
Conditioning
3 Rounds for Time
20-25 calories
25 ft double DB walking lunges
10 burpees over the dumbbells
25 ft double DB walking lunges
12 minute cap
Notes
In today’s workout you will complete 3 rounds of 20-25 calories, 25 feet of lunges holding two dumbbells, 10 burpees over the dumbbells, and then an other 25 feet of lunges. Your score is the time it takes to complete the 3 rounds or the amount of rounds & reps completed before the 12 minute time cap.
Aim to complete the calories in no more than :90. Reduce the amount if necessary.
You can hold your two dumbbells in the front rack or farmer carry. Use a moderate to heavy weight that is challenging but still allows you to complete each 25 foot section unbroken.
Try to move smoothly through the burpees and be sure to avoid tripping over the dumbbells. You may scale to regular burpees or burpees over an imaginary line if you are not confident to jump laterally over the dumbbells.
Feb 11, 2024
Bring a Friend Day!
Teams of 4
50 Calories on two different machines.
10-9-8-7-6-5-4-3-2-1 squat relay
5 arms interlocked sit-ups after each round
10-9-8-7-6-5-4-3-2-1 pull-up relay
4 synchronized high-5 burpees after each round
50 calories on two different machines
Notes
Welcome Friends!
Today’s workout will be completed in teams of 4. You will start off by accumulating 50 calories on two different machines–one bike and one rower. You will then do a 10-1 squat relay, performing 4 arms interlocked situps after each round. After this you will perform a 10-1 pullup relay, performing 4 synchonized high-5 burpees after each round. Finally, you will finish with another 50 calories on each machine. Your score is the time it takes to complete the workout.
You will have two machines for the calories, one bike and one rower. Each machine must reach 50 calories. This will be done with two people working at a time (TPWAAT), one person biking and one person rowing. You may switch partners as often as you’d like, but it is recommended that you do so every 10 calories.
A relay means each partner will complete the given amount of reps before moving to the next round. So Partner 1 will complete 10 squats, then partner 2, then partner 3, then partner 4. After completing 4 arms interlocked situps as a team, they will then each complete 9 squats. This will continue until they have completed the round of 1 squat each, followed by a final set of sit ups.
Aim to complete the squats unbroken throughout. If you are new to squatting, stick with air squats. If you are more experienced then you may perform goblet squats.
The pull-ups will also be done relay style. You may substitute ring rows, jumping pullups, or banded pull ups. Choose a variation that allows you to complete each round of pull ups in 1-2 sets. This means you should be able to complete sets of at least 5 at a time repeatedly.
For the burpees, all members of your team must be on the ground at the same time and must jump and high-5 each other at the top of each rep.
Feb 8, 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
3 Rounds for Time
20 Push Ups
20 Toes to Bar
20 Alternating arm Hang DB Snatch
9 minute cap
Notes
Today’s workout is 3 rounds for time of 20 pushups, 20 toes to bar, and 20 alternating arm dumbbell snatches. Your score is the time to complete all 3 rounds or the number of rounds and reps completed before the 9 minute time cap.
The pushups should take no more than 2-3 quick sets per round. Elevate your hands as necessary.
The toes to bar should also be completed in no more than 2-3 sets per round. You may scale to hanging knee raises, straight leg raises, situps, or v-ups.
The dumbbell snatch should be completed unbroken across all 3 rounds. Use a light to moderate weight.
Feb 7, 2024
Strength
build to 3 sets of 1+5
then do 2-3 sets of 4-5 heavy clean pulls
Notes
Aim to pause in the receiving position for :02 before sinking into the first front squat if possible. If you were here last week, aim to complete your working sets at 85-90% of last week’s weight. If you were not here last week, aim for a weight that is challenging but repeatable for 3 sets. You should not be missing any reps today.
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 5 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
EMOM 12
Min1: Max Hang Power Snatch in :15
Min 2: Max OHS in :15
Min 3: Hang Power Clean in :15
Min 4: Max Thrusters in :15
*perform 2-4 burpees over the bar immediately following each set.
Notes
Today’s workout is a 12 minute EMOM of hang power snatches, overhead squats, hang power cleans, and thrusters. You will spend the first :15 of each minute performing as many reps as you can of the given movement. You will then immediately perform 2-4 burpees over the bar, and then rest until the top of next minute. Your score is the total amount of reps completed across the workout, including the burpees.
Use the same weight for all movements. It should be a light weight, allowing you to stay unbroken and move smoothly for the full :15.
You should be finishing your burpees in :15 as well, leaving you about :30 of rest each round. Choose an appropriate amount of burpees to accomplish this.
