Apr 29, 2024
Strength & Mobility
across 3-4 rounds:
Bulgarian split squat build to heavy set of 6 @ 31×1
between sets cobra hang :20-:30 (center, left, right)
Conditioning
21-15-9
calories
straight arm burpees
9-6-3
squat cleans
10 minute cap
Notes
Today’s workout is 21-15-9 calories and straight-arm burpees, 9-6-3 squat cleans. This means you will do 21 calories, 21 straight-arm burpees, 9 squat cleans. This will be followed by 15 calories, 15 straight arm burpees, 6 squat cleans, and then 9 calories & staight-arm burpees and 3 squat cleans.
If you can’t get at least 15 calories per minute consider slightly reducing the target amount.
You should be able to get at least 12-15 straight-arm burpees per minute. Adjust the amount as necessary.
Your squat clean weight should be moderate to heavy. Perform quick singles.
Apr 28, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row build to a heavy set of 8 @ 21×1
diagonal stretch x10 + :10/side
Notes
For the Z Press, perform all sets at the same weight aiming for perfect posture and overhead position. For the Seal Row, build to a heavy set of 8 @ 21×1 across the 3-4 rounds.
Conditioning
5-4-3-2-1 wall walks
2-4-6-8-10 devil press
*30 double unders after each round
11 minute cap
Notes
Today’s workout is 5-4-3-2-1 wall walks, 2-4-6-8-10 devil press, and 30 double unders after each round. This means you will start with 5 wall walks, 2 devil press, and 30 double unders. This will be followed by 4 wall walks, 4 devil press, and 30 double unders. You will continue in this fashion until you’ve completed the round of 1 wall walk, 10 devil press, and 30 double unders. Your score is the time to complete the workout. There is an 11 minute time cap.
If you can’t maintain a pace of at least 4 wall walks per minute, consider slightly reducing the reps or the range of motion.
The weight on the devil press should be moderate. You should be able to perform at least 8 reps per minute.
Your sets on the jump rope should take no more than :20-:25. Scale to single unders or decrease the reps if necessary.
Apr 26, 2024
Conditioning:
With a partner, OPWAAT, AMRAP 25
50 wall balls
50 lateral burpee box jump overs
Notes
Today’s workout is a modified version of Quarterfinals workout 24.2. You will work with a partner and perform as many rounds as possible of 50 wall balls and 50 lateral burpee box jump overs in 25 minutes. One person will be working at a time throughout the entire workout.
Choose a light-moderate weight for the wall ball. You should be able to do 50 reps in 4 sets or less.
Choose a safe height for the burpee box jump over that allows you to move confidently through your reps. Step down from the box each rep. You can lower the box or do step overs if you are not confident jumping. These should be done in small sets, maybe 5 at a time before switching with your partner.
Apr 25, 2024
Strength
1. Snatch high pull + snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
300m run
50ft single arm DB overhead walking lunge
18 toes to bar
14 minute cap
Notes
Today’s workout is 3 rounds of a 300m run, 50ft of single arm dumbbell overhead walking lunges, and 18 toes to bar. Your score is the time it takes to complete all 3 rounds, or the amount of work done if you do not finish in 14 minutes.
The run should be about :90 or less. Reduce the distance if necessary.
Switch hands halfway through the lunge sets. You should be able to do each 25ft segment unbroken. YOu may do a front rack walking lunge if the overhead position is not available to you.
The toes to bar should be done in 3 sets or less each round. You may substitute knee raises, straight leg raises, v-ups, or situps.
Apr 24, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row x 8-10 @ 21×1 x 8-10
kickstand RDL stretch x10 + :10/side
Notes
For the ring row, pick a challenging angle for 8-10 reps at the prescribed tempo. Aim for 10 reps each set. If you reached 10s on each set last week then make the movement more difficult this week. This can be done by lowering the angle of your body. Once you are completely under the rings you can elevate the feet, and even add weight to increase difficulty.
Treat the bench press the same way as the ring rows–if you reached 10 reps on each set last week then go heavier this week. If you stopped short of 10 reps on any set then repeat the same weight until you are able to get sets of 10 across.
Conditioning
AMRAP 12
12-15 calories
50ft forward crawl
10 pushups
10 pull ups
50ft forward crawl
Notes
Today’s workout is a 12 minute AMRAP of 12-15 calories, a 50ft crawl, 10 push ups, 10 pull ups, and another 50ft crawl. Your score is the amount of rounds and reps completed in 12 minutes.
The calories should take about :45 or less. If you are significantly slower than that you can decrease the target range.
Complete the crawls in unbroken 25ft segments.
The pushups and pull ups should be completed in 1-2 sets per round. Elevate the hands on the pushup if necessary. Pull ups can be scaled to jumping pull ups or ring rows.
