Apr 11, 2024
Strength
1. Snatch high pull + power snatch (position 2) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
AMRAP 5
4 ground to overhead
6 lateral burpee over the bar
2, 4, 6,… front rack reverse lunges
rest 3 minutes
AMRAP 5
4 front rack reverse lunges
6 lateral burpees over the bar
2, 4, 6… ground to overhead
Notes
Today’s workout is two 5-minute AMRAPs with a 3 minute break in between. The first AMRAP starts with 4 ground to overhead, 6 lateral burpees over the bar, and 2 barbell front rack reverse lunges. You will repeat this as many times as possible in 5 minutes, while also adding an addition 2 lunges each round. The second AMRAP starts with 4 front rack reverse lunges, 6 lateral burpees over the bar, and 2 ground to overhead. You will repeat this as many times as possible in 5 minutes, adding an additional 2 ground to overhead each round. Your score is the total amount of rounds and reps completed across both AMRAPs.
Ground to overhead means you can either do a snatch or a clean and jerk.
Choose a light-moderate weight for the barbell that allows you to do your ground to overhead in very quick singles or small touch and go sets, and allows you to get at least 12 unbroken lunges.
The burpees over the bar should be done in :30 or less each round. Reduce the amount if you are significantly slower than this.
Apr 10, 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
21-15-9
calories
v ups
*5 wall walks after each round
9 minute cap
Notes
Today’s workout is 21, 15, 9 reps of calories and v-ups, with 5 wall walks performed after each round. This means you will do 21 calories, 21 v-ups, 5 wall walks. Then 15 calories, 15 v-ups, and 5 wall walks. You will finish with 9 calories, 9 v-ups, and 5 wall walks. Your score is the time it takes to complete the workout, or the amount of work completed if you do not finish in 9 minutes or less.
Your calories should be performed at a pace of at least 15 per minute. If you cannot maintain that pace then consider slightly decreasing the amount.
Choose a variation of v-up that allows you to complete each round in 1-2 sets. You may substitute single leg v-ups, tuck-ups, or sit ups.
The wall walks shouldn’t take much more than a minute each round. Reduce the amount of reps or range of motion as necessary.
Apr 9, 2024
Conditioning
WAP, alternate full rounds until each partner has completed 10 rounds rounds
4 db box stepovers
4 double db hang snatch
4 burpee box jump overs
7-10 calories
30 minute cap
Notes
Today’s workout will be completed with a partner and consists of 4 double dumbbell box stepovers, 4 double dumbbell hang snatches, 4 burpee box jumpovers, and 7-10 calories. You are your partner will alternate full rounds until each partner has completed 10 rounds. Your score is the time it takes to complete 10 rounds each, or the amount of rounds and reps completed at the 30 minute time cap if you do not finish.
The dumbbell work should be unbroken. Choose a light-moderate weight to allow this.
The burpee box jumpovers should be done in :30 or less. Choose a safe box height that you are confident jumping onto.
The calories should take no more than :30. Reduce the amount if necessary.
Apr 8, 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
AMRAP 11
50 wall balls
50 kettlebell swings
100ft crawl
100 double unders
Notes
Today’s workout is an 11 minute AMRAP of 50 wall balls, 50 kettlebell swings, a 100 ft crawl, and 100 double unders. Your score is the amount of rounds and reps completed in 11 minutes.
Use a moderate weight for the wall balls and kettlbell swings that allows you to complete 50 reps in 2-3 sets.
Try to move quickly through the crawl. Complete the 100ft is 1-2 sets.
Your double unders shouldnt take more than about :90. If you cannot complete 100 in that time then consider reducing the amount or doing single unders.
Apr 7, 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
EMOM 12
min 1: 12-15 calories
min 2: 8 pull ups + 8 push ups
min 3: 12-15 burpees
min 4: max toes to bar
Notes
Today’s workout is a 12 minute EMOM. You will start with 12-15 calories in minute 1, 8 pull ups + 8 push ups in minute 2, 12-15 burpees in minute 3, and then as many toes to bar as possible in minute 4. Your score is the amount of toes to bar completed across the workout.
The calories and burpees should be completed in :45 or less. Reduce the target range if necessary. If you are strong on the machine and fast on burpees then be sure to aim for the top end of the range if possible.
Choose a pull ups variation that allows you to complete 8 reps in 1 set. Jumping pull ups or ring rows would be good substitutions. Elevate your hands if necessary to allow you to complete your pushups unbroken as well.
Use the entire minute to accumulate toes to bar. Choose a variation that allows you get at least 12 reps in the minute. Knee raises or straight leg raises are good substitutions
