Apr 17, 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
4 rounds for time
15 pushups
4 wall walks
15 pull ups
15-20 calories
14 minute cap
Notes
Today’s workout is 4 rounds of 15 push ups, 4 wall walks, 15 pull ups, and 15-20 calories. Your score is the time it takes to complete the workout or the amount of work completed before the 12 minute time cap.
Your pushups should be completed in no more than 2 quick sets per round. Elevate your hands as necessary.
The wall walks should take less than 1 minute. Reduce the reps of the range of motion if necessary.
The pull ups should be done in 2-3 quick sets or less. You may substitute ring rows or jumping pull ups.
The calories should take no more than 1 minute. Reduce the amount if necessary.
Apr 16, 2024
Conditioning
WAP, AMRAP 25
45-60 calories
30 double dumbbell hang snatch
20 synchro burpees
30 toes to bar
20 box jumpovers
Notes
Today’s workout is a 25 minute AMRAP to be completed with a partner. Each round will consist of 45-60 calories, 30 double dumbbell hang snatches, 20 synchronized burpees, 30 toes to bar, and 20 box jumpovers. Your score is the amount of rounds and reps your team completes in 25 minutes.
Everything will be performed OPWAAT style except for the burpees, which will be synchronized.
The calories should not take more than 3 minutes. Switch as often as necessary to maintain a high intensity.
The weight for the dumbbells should be moderate, allowing you to complete at least 5-10 reps at a time before switching with you partner.
For the burpees you must be on the ground and in the air at the same time. These should be completed in :90 or less.
Choose a variation of toes to bar that allows you to complete at least 5-10 reps at a time before switching with you partner.
Choose a box height that you are confident jumping to. There should be no hesitation or risk of failure. Step down from each rep.
Apr 15, 2024
Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
EMOM 15
min 1: 12-15 calories
min 2: :40 sandbag hold
min 3: 20m dumbbell front rack walking lunges
min 4: rest
Notes
Today’s workout is an EMOM of 12-15 calories, a :40 sandbag hold, and 20m of dumbbell front rack walking lunges. You will also get 1 minute of rest each round. A new round will start at the top of each minute. You will do 4 rounds through all of the movements, finishing before the final minute of rest. Your score is the weight used for the dumbbells and the weight of your sandbag.
The calories should not take more than :45. Decrease the amount if necessary.
The walking lunge should be unbroken each round.
Apr 14, 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 2:00
12 kettlebell snatch
12 goblet squats
max burpees to a target
rest 1:00
x4 rounds
Notes
Today’s workout is four 2-minute rounds of work with 1 minute of rest in between rounds. Each round will consist of 12 kettlebell snatches (6 per arm), 12 goblet squats, and then as many burpees to a target in the remaining time. Your score is the amount of burpees completed each round.
Choose a light-moderate weight that allows you to be unbroken on the snatches and squats.
Choose a target height for your burpees that you cannot touch without jumping.
Apr 12, 2024
Conditioning:
Teams of 3
800m run together
60 burpee pull ups
40 devil press
20 wall walks
100 toes to bar
800m run together
30 minute cap
Notes
Today’s workout will be done in teams of 3 and consists of an 800m run, 60 burpee pull ups, 40 devil presses, 20 wall walks, 100 toes to bar, and another 800m run. Your score is the time to complete the workout, or the amount of reps completed if you don’t finish in the 30 minute cap.
The runs will be performed as a team. Don’t let these take more than 4:30. Reduce the distance if necessary.
Every other movement will be done with just one person working at a time (OPWAAT).
For the burpee pull ups and devil presses aim to compete 3-5 reps at a time before switching with a teammate.
For the wall walks do 1-3 reps at a time. These shouldn’t take longer than 5 minutes. Reduce the range of motion if necessary.
Toes to bar can be done in slightly larger sets. Maybe 5-10 reps at a time. You may substitute knee raises or straight leg raises if necessary.
