Mar 25, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you were able to get to 8 reps each set last week, go heavier this week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
If you were able to get to 8 pushups each set last week, do a harder variation this week.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
Every 4:00 x 4 rounds
odd sets:
18-22 calorie row
max kettlebell swings
even sets:
18-22 calorie row
max wall walks
2:30 cap each round
Notes
Today’s workout is 4 rounds of 2:30 of work and :90 of rest. You will row 18-22 calories, then complete as many kettlebell swings as possible in the time remaining. You will then rest for :90 before completing another 18-22 calorie row followed by as many wall walks as possible. You will then rest for :90 before repeating this all again one more time. Your score is the total amount of kettlebell swings and wall walks completed across all 4 rounds.
Don’t spend more than :90 on the machine. If you are a strong rower then aim for 22 calories. If you cannot reach at least 18 calories in :90 then reduce the target amount.
Try to hang on to your kettlebell for one big set if possible. Choose a moderate weight that will hopefully allow for this.
Mar 24, 2024
Strength
Jerk Dip + Jerk
build to a heavy set of 1+1
*pause in receiving position of all jerks for :03
Conditioning
5 rounds
10 db front squat
8 db push press
6/side renegade rows
1:00 rest
13 minute cap
Notes
Today’s workout is 5 rounds of dumbbell 10 front squats, 8 dumbbell push presses, and 6/side renegade rows. You will rest 1 minute after each round. Your score is the amount of time it takes to complete the 5 rounds or the amount of rounds & reps completed if you don’t finish in 13 minutes or less.
Use a single set of dumbbells for the entire workout. Use a light to moderate weight that allows you to go unbroken on each movement each round. If one movement is significantly harder than the others then base your weight selection on that movement.
A renegade row is a dumbbell row performed from the push up plank position. 6 per side or 12 total reps per round.
Mar 22, 2024
Conditioning:
WAP, OPWAAT
In 6 minutes:
800-1k bike
60 wall balls
30 pull ups
rest :90
In 6 minutes
400-500m row
60 box jumps
30 toes to bar
rest :90
x 2 rounds
Notes
Today’s workout will be performed with a partner with one person working at a time. Each team will perform four 6-minute intervals with :90 of rest in between each. If you finish the interval before the 6:00 is up you will rest for the remainder of the time + the built in :90. Your score is the total combined times for all four intervals.
Intervals 1 & 3 will be 800-1000m on a bike, 60 wall balls, and 30 pull ups. Intervals 2 & 4 will be 400-500m on a rower, 60 box jumps, and 30 toes to bar.
The work on the machine should take no longer than 2:15. Reduce the distance as necessary.
The wall balls should be done in quick sets of 10-15 reps at a time before switching with your partner. Aim to knock these out back-to-back without much wasted time of no reps being completed.
The pull ups, toes to bar, and box jumps should be completed in a similar fashion to the wall balls but in smaller sets. Maybe sets of 5-10 would make more sense for these. Again, aim to avoid extended periods of time where no work is being completed by either partner.
Pull ups can be scaled to ring rows or jumping pull ups. Toes to bar can be scaled to knee raises or straight leg raises. Pick a variation for each movement that you can maintain for the entire workout without sacrificing movement quality or scaling further once the workout begins.
Pick a safe height for the box that you are confident you will not miss any reps on or hesitate on.
Mar 21, 2024
Strength
build to a heavy set of 3 on the muscle snatch
then continue building to a heavy set of 3 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
4 rounds for time
400m run/500m row/1k bike
12 power snatch
12 minute time cap
Notes
Today’s workout is 4 rounds of either a 400m run, a 500m row, or 1000m on the bike, followed by 12 power snatches. Your score is the time is takes to complete the 4 rounds, or the amount of work completed at the 12 minute time cap if you do not finish.
Choose one modality for the meters and stick with it for the whole workout. This part should take no more than 2:15. If you cannot maintain that pace, consider reducing the distance slightly.
The power snatches should be light. You should be able to complete the 12 reps in 1-2 touch and go sets each round.
Mar 20, 2024
Conditioning
With a partner, OPWAAT
AMRAP 30
50 calorie row
10 wall walks
20 sandbag cleans
40 push ups
Notes
Today’s workout is a 30 minute AMRAP performed with a partner. Your team will perform as many rounds as possible in 30 minutes of 50 calories on the rower, 10 wall walks, 20 sandbag cleans, and 40 push ups. One person will be working at a time throughout the workout. Your score is the total amount of rounds and reps completed in 30 minutes.
The 50 calories should be completed in about 3 minutes or less. Adjust the amount if necessary.
The wall walks should take less than 3 minutes to complete the 10. Perform small sets before switching with your partner. You may adjust the range of motion as necessary.
The sandbag cleans should be at a moderate weight that allows you knock out the 20 reps in 2 minutes or less. This means you should be able to perform a rep every 6 seconds.
You should be able to complete sets of 5-10 pushups at a time before switching with your partner. Elevate your hands as necessary.
