Apr 5, 2024
Conditioning:
With a partner, for time
45-60 calories
10, 8, 6, 4, 2
power cleans OPWAAT
chest to bar pull ups relay
45-60 calories
10, 8, 6, 4, 2
wall walks OPWAAT
box jumps relay
45-60 calories
30 minute cap
Notes
Today’s workout will be completed in teams of 2. You will start by accumulating 45-60 calories on a single machine. You will then do 10, 8, 6, 4, 2 reps of power cleans and chest to bar pull ups. This will be followed by another 45-60 calories, and then 10, 8, 6, 4, 2 reps of wall walks and box jumps. You will finish with a final set of 45-60 calories. Your score is the time to complete everything, or the amount of work you get done in 30 minutes if you do not finish.
The calories will be performed OPWAAT style. Switch as often as necessary to maintain a high intensity. This should not take more than 3 minutes on any one set. Reduce the target range as necessary.
The power cleans will be performed OPWAAT as well. Choose a moderate-heavy weight that allows you to complete these as quick singles. Aim to complete 1-3 reps at a time before switching with your partner.
The wall walks will also be done OPWAAT style. These should be done at a pace of 4-5 per minute. Reduce the reps and/or range of motion as necessary to achieve this. Switch every 1-3 reps with your partner.
The chest to bar pull ups will be done relay style. This means partner 1 will do all 10 reps, then partner 2 will do all 10 reps before moving back to the power cleans. You should be able to knock these out in 1 or 2 quick sets each round. You may substitute regular pull ups, ring rows, or jumping chest to bar pull ups if necessary.
The box jumps will also be completed relay style. Choose a safe height for your box that you will not hesitate with and will not miss any reps on. You may switch to step ups if you are not confident jumping.
Apr 4, 2024
Strength
1. Snatch high pull + power snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
16-21 calories
15 goblet squats
45 double unders
13 minute cap
Notes
Today’s workout is 3 rounds of 16-21 calories, 15 goblet squats, and 45 double unders. Your score is the time to complete all 3 rounds or the amount of work completed at the 13 minute time cap.
Do not let the calories take more than 1:10. Reduce the range as necessary.
Choose a weight for the goblet squat that is challenging but still allows you to go unbroken each round.
If the double unders take more than 1 minute consider reducing the amount or doing single unders instead.
Apr 3, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row – weight 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 reach 10s on each set then make the movement more difficult next 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–find a working weight for this week and if you reach 10 reps on each set then you will go heavier next week. If you stop short of 10 reps on any set then you will repeat this weight until you are able to get sets of 10 across.
Conditioning
AMRAP 15
300m run
12 db push press
9 burpees over the dumbbells
6/side renegade row
rest 1 minute between rounds
Notes
Today’s workout is a 15 minute AMRAP of a 300m run, 12 dumbbell push presses, 9 burpees over the dumbbells, and 6/side renegade rows. You will rest 1 minute between rounds. Your score is the amount of rounds and reps completed throughout the entire workout.
The 300m run should’t take much more than :90. Reduce the distance as necessary.
Choose a light-moderate set of dumbbells that allows you to go unbroken throughout the entire workout on both the push press and the renegade rows.
The burpees shouldn’t take more than about :40. If you cannot hold this pace then either reduce the reps slightly or do regular burpees. You may also step over the dumbbells instead of jump if you are not confident that you will clear them each rep.
Apr 2, 2024
Conditioning
teams of 3, for time
1k row/2k bike cash in
5 rounds
200ft sandbag carry
30 toes to bar
15 burpee box jump overs
1k row/2k bike cash out
30 minute time cap
Notes
Today’s workout will be completed in teams of 3 and will consist of a 1k bike or 2k row buy-in, then 5 rounds of a 200ft sandbag carry, 30 toes to bar, and 15 burpee box jumpovers, followed by a 1k row or 2k bike buy-out. Everything will be completed with 1 person working at a time, which should allow you to go hard during your work windows as you will have a decent amount of rest built in. Your score is the time to complete the workout or however much work you complete if you do not finish within 30 minutes.
Your buy-in/buy-out should not take longer than 4:30 to complete If you cannot hold that pace then consider decreasing the distance slightly to an amount you can complete in that timeframe. Switch out with your partner often enough to maintain high intensity.
The sandbag carry should be done in 50-100ft segments before switching partners.
Choose a toes to bar variation that allows you to complete sets of 5-10 reps before switching partners. You may substitute knee raises or straight leg raises.
The burpee box jumpovers should be completed in sets of 3-5 at a time before switching partners.
Apr 1, 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
Every 4:00 x 4 rounds
20m db front rack walking lunge
max calories in time remaining
2 minute cap on each round
Notes
Today’s workout is 4 rounds of 2 minutes of work and 2 minutes of rest. Each round will consist of 20m of front rack dumbbell walking lunges, followed by as many calories as possible in the remaining time. Your score is amount of calories performed in your worst round.
Use a light-moderate set of dumbbells that allows you to complete the lunges in 1 or 2 quick sets each round.
Perform your calories at a hard but sustainable pace. 2 minutes of rest will not be enough time to recover from a full sprint.
