Mar 31, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
in 3 minutes:
15-20 calories
100 ft crawl
max pull ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
30 alternating arm hang db snatches
max push ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
5 wall walks
max muscle ups remaining time
Notes
Today’s workout is three 3-minute rounds, with 2 minutes of rest in between each round. Each round will start with 15-20 calories on the machine of your choice. In the first interval the calories will be followed by a 100 ft crawl and then as many pull ups as possible in the remaining time. The second interval will feature 30 hang dumbbell snatches and then as many push ups as possible in the remaining time. The final interval will follow the calories with 5 wall walks and then as many muscle ups as possible in the remaining time. Your score is the total amount of pull ups, push ups, and muscle ups completed across the workout.
The calories shouldn’t take more than 1 minute. If you are strong on the machine, aim for the top end of the range. If you are unable to reach at least 15 calories in a minute then you can reduce the amount to something you can achieve.
The middle movement of each interval should take no more than 1 minute either. If you cannot crawl 100 ft in that time consider reducing the distance. Pick a light enough weight for the snatch to get the 30 reps unbroken. If you cannot do 5 wall walks in 1 minute then reduce the reps and/or range of motion as necessary.
If you follow the aforementioned guidelines you should have a bout 1 minute per round to work on pull ups, push ups, and muscle ups.
For the pull ups and push ups you should be able to get at least 15 reps in the minute. You can substitute ring rows or jumping pull ups. You can also elevate the hands as necessary to get at least 15 full ROM push ups.
If you do not have muscle ups you may perform chest to bar pull ups, jumping chest to bar pull ups, chin over bar pull ups, or ring rows. Just make sure you choose a harder pull up/ring row variation than you did for the first interval.
Mar 29, 2024
Conditioning:
With a partner, AMRAP 30
200m run together
3 wall walk relay
30 synchro jumping air squats
20 sandbag cleans opwaat
rest 2 minutes after each round
Notes
Today’s workout will be a 30 minute AMRAP performed with a partner. Your team will do as many rounds as possible in 30 minutes of a 200m run, a 3 wall walk relay, 30 synchronized jumping air squats, and 20 sandbag cleans. You will rest for 2 minutes after each round.
The run shouldn’t take longer than about a minute. Reduce the distance as necessary.
The wall walk relay means partner 1 will perform 3 wall walks, then partner 2 will perform 3 wall walks. This shouldn’t take much more than a minute total. Reduce the range of motion or reps as necessary to keep it to about one minute per round.
Synchronized jumping air squats means you must be in the air together at the top of each rep. Be sure to also hit full squat depth each rep. Try to knock these out in just 1 or maybe 2 sets per round.
Your sandbag cleans will be performed OPWAAT style. Pick a light-moderate weight that allows your team to perform these reps without much hesitation. The 20 reps should be completed in less than 2 minutes. Keep these sets small; between 1-5 reps before switching with your partner.
Mar 28, 2024
Strength
build to a heavy single on the muscle snatch
then continue building to a heavy set of 2 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
EMOM 16
min 1: 10-15 cal bike
min 2: 8-12 pull ups
min 3: 10-15 cal row
min 4: 8-12 push ups
Notes
Today’s workout is a 16 minute EMOM of 10-15 bike calories, 8-12 pull ups, 10-15 rower calories, and 8-12 push ups. Your score is the total amount of reps + calories completed across the entire workout.
Your work on the machines shouldn’t take more than :45. Decrease the range if necessary.
Choose variations for the gymnastics movements that allow you to complete the reps in 1-2 sets per round. You can scale pullups to ring rows or jumping pull ups. You can elevated the hands for pushups if necessary. For both movements aim to pick an appropriate movement variation that allows you to go the entire workout without scaling further.
Mar 27, 2024
Strength & Mobility
3-4 sets
cossack squat x 4-6/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous week.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
4:00 AMRAP:
8 db box step overs
12 toes to bar
rest 2 minutes
4:00 AMRAP:
12 db front rack reverse lunges
16 alernating arm hang dumbbell snatches
Notes
Today’s workout is two 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 8 dumbbell box stepovers and 12 toes to bar. You will complete as many rounds of that in 4 minutes, rest for 2 minutes, and then complete as many rounds of 12 dumbbell front rack reverse lunges and 16 hang dumbbell snatches as possible in 4 minutes. Your score is the total amount of rounds and reps completed across both intervals.
Choose a moderate weight set of dumbbells that allows you to go unbroken on the step overs and lunges. You should also be able to use one of the dumbbells as your weight for the snatches and be unbroken on those as well.
Choose a toes to bar variation that allows you to complete the 12 reps in 1-2 sets per round. Knee raises or straight leg raises are a good substitute.
Mar 26, 2024
Conditioning
Teams of 3
400-500 calorie bike (OPWAAT)
&
alternating full rounds until each person has completed 6 rounds
3 power clean & jerk
6 bfb
9 deadlift
30 minute cap
Notes
Todays workout will be completed in teams of 3. Each team will have a single bike, on which one person will continuously be working towards 400-500 calories. Teammates will also alternate full rounds of 3 power clean and jerks, 6 bar facing burpees, and 9 deadlifts until each person has completed 6 rounds. Your score is the time it takes to complete both tasks, or the amount of work completed at the 30 minute time cap if you do not finish.
If your team can maintain a pace of 18-20+ calories per minute, aim for 500 total. If you cant complete at least 14 calories per minute, consider aiming for an amount that is less than 400. Switch partners as often as you’d like.
The weight on the bar should make for moderate-heavy clean and jerks and light-moderate deadlifts. You should be able to do your 3 clean & jerks in quick singles, touch-and-go at the shoulder. You should be able to complete the deadlifts in one touch and go set.
The 6 burpees shouldn’t take more than :25 – :30. reduce the reps if necessary.
Once you hit your calorie target you may stop biking and focus solely on the 6 rounds per person. If you finish the 6 rounds first, you may focus solely on the hitting your calorie target.
