May 19, 2024
Strength and Mobility
Frankenstein front squat 3-4 sets of 2-3 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
EMOM 16
min 1: 12-15 calories
min 2: 8 burpee box jumpovers
min 3: 20 wall balls
min 4: rest
Notes
Today’s workout is a 16 minute EMOM of calories, burpee box jumpovers, wall balls, and rest. You will start a new round at the top of each minute.
The calories and burpee box jumpovers should be completed in less than :50. Decrease the target amount if necessary.
Try to stay unbroken on the wall balls throughout the workout. You get a big rest after this set.
May 17, 2024
Conditioning
300m run
rope hang/pushup support*
30-24-18
dumbbell push press
jump lunges
v-ups
600m run
bar hang/forearm plank*
15-12-9
wall walks
dumbbell hang squat clean
burpee box jumpovers
300m run
Notes
Today’s workout will be done in teams of 3. Your team will run 300m to start. Upon returning, you will complete 30-24-18 dumbbell push press, jump lunges, and v-ups. One person from the team must be hanging from a rope or in a pushup support position at all times during this triplet. After completing that, your team will run 600m. Upon returning you will complete 15-12-9 wall walks, dumbbell hang squat cleans, and burpee box jumpovers. One team member must be hanging from a bar or in a forearm plank at all times during this triplet. Your team will then finish with another 300m run. Your score is the time it takes to complete all of the work. You have 30 minutes to finish.
The runs will be completed as a team and should be done at about an 8-9 minute mile pace or faster. This means the 300m should be done in about 1:30-1:40. If you are significantly slower than that, consider descreasing your running distances.
Alternate positions and teammates as necessary on the rope hang/pushup support and the bar hang/forearm plank. Be sure someone is in one of these positions at all times. If the fatigue becomes too much before your team is ready to switch, simply change which position you are holding.
The triplets will be completed OPWAAT style. Rotate partners as necessary.
Choose a single set of dumbbells for your push press and hang squat cleans. You should be able to get sets of at least 8 reps at a time on the push press and at least 4 reps at a time on cleans.
Try to finish the jump lunges, box jumps, and v-ups in 3 sets or fewer each round. V-ups can be scaled by tucking the knees or by going single leg.
You can switch more frequently on the wall walks. Between 1-3 reps at a time is probably a good strategy. Reduce the range of motion as necessary.
May 16, 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
4 rounds for time
15 pull ups
10 burpees
5 clean and jerks
11 minute cap
Notes
Today’s workout is 4 rounds of 15 pull ups, 10 burpees, and 5 clean and jerks. Your score is the time it takes to complete all 4 rounds.
The pull ups should be completed in no more than 3 sets per round. You can scale to ring rows or jumping pull ups if necessary.
The burpees should be completed in :45 or less each round. Reduce the amount if necessary.
The clean and jerks should be on the heavy side. Perform quick singles. If you are going touch and go it is too light.
May 15, 2024
Strength & Mobility
3-4 sets
deadlift x 3-5 @ 21×1
German hang pike pull x 2-4
Conditioning
400-600-800m row
40-60-80m forward crawl
14 minute cap
Notes
Today’s workout is a couplet of rowing and crawling. You will do a 400m row, then a 40m crawl, then a 600m row and a 60m crawl, and finally an 800m row and an 80m crawl. Your score is the time to complete all of the work and you have 14 minutes to do so.
If you cannot row at a 2:15/500m pace, consider reducing the distances to 300, 450, & 600m.
Try to keep moving on the crawl. You should definitely be able to complete each 10m segment unbroken.
May 14, 2024
Conditioning
With a partner, AMRAP 25
100-120 calories
90 wall balls
600m run
Notes
Today’s workout will be done with a partner and will consist of 100-120 calories, 90 wall balls, and a 600m run. You will get as many rounds of this as possible in 25 minutes.
The calories will be done OPWAAT style and should be completed in about 6 minutes or less. Switch partners often enough to maintain a high intensity. If you cannot reach at least 100 calories in 6 minutes, consider slightly reducing the target amount.
The wall balls will also be OPWAAT and should be done in sets of 10-15 before switching partners.
The runs will be completed together and shouldn’t take any more than 3-3:15. Reduce the distance if necessary.
