May 26, 2024
Conditioning
Teams of 4, for time:
1 mile run together
24 sandbag clean to shoulder opwaat
60m farmer carry relay
40 burpee pull ups opwaat
60 dumbbell front squats opwaat
48 renegade rows opwaat
max distance forward crawl
120-160 calories on 2 machines (240-320 total)
30 minute time cap
Notes
Today’s workout will be done in teams of 4. Each team will start by running 1 mile together. After all four members are back from the run the team will split into two groups. Group A will start on 24 sandbag cleans, a 60m farmer carry relay, and 40 burpee pull ups. Group B will do 60 dumbbell front squats, 48 renegade rows, and then as many meters on the forward crawl as possible while waiting for Group A to finish. Once Group A finishes, groups will triplets. After each group completes both tripleets, the teams will get back together to accumulate 120-160 calories on two machines. Your will receive two scores: the amount meters your team crawled, along with the amount of time the entire workout took to complete.
The mile run should be done in 9 minutes or less. If you cannot run at that pace, consider slightly decreasing the distance.
The sandbag cleans will be completed with one person working at a time (OPWAAT). The weight should be heavy, Switch partners every 1-4 reps until 24 reps are completed.
A farmer carry relay means partner 1 will complete the entire 60 meters before partner 2 begins. Choose a heavy set of kettlebells for the farmer carry that allows you to complete the 60m in 3 sets or less.
The burpee pull ups should be completed 1-4 reps at a time before switching partners. You can scale this by doing a burpee, and then stepping onto a box for a jumping pull up.
Choose a single set of dumbbells for your front squats and renegade rows. You should be able to complete the squats in sets of at least 10 at a time and the renegade rows in sets of at least 6 at a time.
Keep your hips low on the crawl. Only one person will be working at a time, so trade off every 20 meters or so.
The calories should take about 8 minutes or less. Switch partners as often as necessary. If you can’t hold a pace of at least 15 calories per minute, consider lowering the target amount. If you can hold a pace of 20 calories per minute, you should be aiming for the top of the range.
May 24, 2024
Conditioning
WAP. AMRAP 25. OPWAAT:
20-24 calories
16 v-ups
12 db box step ups
8 rope lowers
2,4,6,8…wall walks
Notes
Today’s workout is a 25 minute AMRAP, to be performed with a partner. The first round round will consist of 20-24 calories, 16 v-ups, 12 dumbbell box step ups, 8 rope lowers, and 2 wall walks. You will continue in this fashion for 25 minutes, but you will add an additional 2 wall walks on each successive round. Your score is the amount of rounds and reps completed in 25 minutes.
Everything will be done OPWAAT style. Switch with your partner as often as necessary to maintain a high intensity and quick pace.
The calories shouldn’t take more than 1:20. Reduce the range if necessary.
V-ups can be scaled to single leg v-ups, tuck-ups, single leg tuck-ups, or sit-ups.
The step ups should be a moderate-heavy weight that allows each partner to perform 6 reps unbroken each round.
Switch every 2-4 reps on the [rope lower](https://www.youtube.com/watch?v=BsDRv1fiXIY&t=5s).
The wall walks should be done in sets of 1-3 before switching with your partner. Reduce the range of motion as necessary.
May 23, 2024
Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
3 rounds
In 5:00
18-21 calories
18 kettlebell snatch
15 push ups
3:30 cap on each round
Notes
Today’s workout consists of 3 rounds of 18-21 calories, 18 kettlebell snatches, and 15 push ups. You will start a new round every 5 minutes, and each round will have a 3:30 time cap. Your score is the sum total time of all 3 rounds.
The calories shouldn’t take much more than about 1:15. Reduce the amount if necessary.
The kettlebell snatches should be completed unbroken each round. Complete 9 reps on one arm and then 9 reps on the other arm.
The pushups should be done in 2 sets or less each round. Elevate the hands as necessary to accomplish this.
May 22, 2024
Strength & Mobility
3-4 sets
deadlift x 2-3 @ 21×1
German hang pike pull x 2-4
Quarterfinals Workout 24.3
In 10 Minutes:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time
remaining, weight 4
Notes
If you cannot do the Rx weights on this, consider starting with a light weight that you could do touch and go if you had to (but still do quick singles). Weight 2 should be a moderate weight that still allows relatively quick singles. Weight 3 will be moderate to heavy–something you won’t miss, but maybe your singles are spaced out by about :10-:20. Weight 4 should be heavy, but still not something you would typically be at risk of missing.
May 20, 2024
Strength & Mobility
3 rounds
behind the neck strict press x 3-5 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
800-1000m row
15 devil press
20 box jump
30 pull ups
8 wall walks
13 minute cap
Notes
Today’s workout is a chipper featuring an 800-1000m row, 15 devil presses, 20 box jumps, 30 pull ups, and 8 wall walks. Your score is the time it takes to complete all of the reps. You have 13 minutes to finish.
If you cannot hold a pace of at least 2:15/500m, consider reducing the distance on the row. If you can hold a pace of under 2:00/500m, you should be rowing the full 1k.
Choose a weight for the devil press that allows you to complete 1 rep every 8 seconds or so. This means the 15 reps shouldn’t take much more than about 2 minutes.
Choose a safe height for the box jumps that allows you to chip away at the 20 reps without any extended breaks. One rep every 4-5 seconds will be a good pace.
the pullups should be completed in 5 sets or less. You may scale to jumping pull ups or ring rows if necessary.
The wall walks should be completed at a pace of 4-5 per minute. Reduce the range of motion or the amount of reps if necessary.
