Jun 23, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
build to a heavy set of 1.1.1
rest :10 between reps
Conditioning
4 rounds
in 2:00
15-20 calories
15 goblet squats
rest 1 minutes
Notes
Today’s workout is 4 rounds of 2 minutes of work and 1 minute of rest. In 2 minutes you will do 15-20 calories on the machine of your choice, followed by 15 goblet squats. You will then rest for the remainder of the 2 minutes plus the 1 minute of rest between rounds. Your score is the amount of time it takes to complete the work.
The calories shouldn’t take much more than a minute. Reduce the target amount if necessary.
The goblet squats should be unbroken, but not easy. Challenge yourself to hang on for 15 reps each round.
Jun 21, 2024
Conditioning
WAP, Alternating full rounds until each partner has completed 7 rounds
8-10 calories
10 box jumpovers
2 wall walks
2 muscle ups or 4 chest to bar pull ups
30 minute cap
Notes
Today’s workout will be completed with a partner. You will alernate full founds of 8-10 calories, 10 box jumpovers, 2 wall walks, and 2 muscle ups or 4 chest to bar pull ups. Your score is the time it takes both partners to complete 7 rounds each.
The calories should take :30 or less. Reduce the amount if it will take significantly longer than that.
Use a safe height for the box jumpover that you can move smoothly through without hesitation or risk of failure.
The wall walks should be completed in under :30. Adjust the range of motion if necessary.
If you cannot do muscle ups or chest to bar pull ups, do jumping chest to bar pull ups or regular pull ups.
Jun 20, 2024
Strength & Mobility
working sets of 15, 12, 9
Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression
Conditioning
4 rounds
In 2 minutes:
8 single arm devil press
100 ft farmer carry
AMRAP pushups in remaining time
rest 1 minute between rounds
Notes
Today’s workout is 4 rounds of 2 minutes of work and 1 minute of rest. Each round will consist of 8 single arm devil presses, a 100ft farmer carry, and then as many pushups as possible in the time remaining. Your score is the total mount of pushups completed across the workout.
Use a moderate weight dumbbell for the devil press. You should move smoothly through the 8 reps without stopping. If 8 reps takes you more than a minute, consider a lighter dumbbell or decreasing by a rep or 2.
The farmer carry should be unbroken. Use a heavy set of kettlebells and try to walk quickly.
You should have at least 30 seconds for pushups and should be able to get sets of at least 8 at a time with short breaks in between. Elevate the hands as necessary.
Jun 19, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :04 descent.
then do 2-3 singles at the same weight with no tempo
in between sets perform :10+ seconds of single arm hanging on each side
Conditioning
EMOM 12
min 1: 10 wallballs
min 2: 15-20 calories
min 3: 40 second sandbag hold
Notes
Today’s workout is a 12 minute EMOM. Minute 1 is 10 wall balls. Minute 2 is 15-20 calories. Minute 3 is a :40 sandbag hold. You will cycle through these movements 4 times. Your score will be the combined load of the wall ball and sandbag.
Stay unbroken on the wall balls, though you can use a heavier ball than normal since it is only 10 reps.
The calories can take the whole minute if necessary. Reduce the amount if 15-20 is unrealistic in 1 minute.
Use a moderate to heavy weight on the sandbag.
Jun 18, 2024
Conditioning
With a partner, OPWAAT except the situps
AMRAP 25
4, 8, 12, 16… shuttle runs
40 Russian kettlebell swings
400-500m row
15 simultaneous abmat situps
Notes
Today’s workout is a 25 minute AMRAP to be performed with a a partner. The first round will consist of 4 shuttle runs, 40 russian kettlebell swings, 400-500m on the rower, and 15 synchronized abmat situps. Each round you will increase the amount of shuttle runs by 4, while the other movements will remain constant. Everything is to be completed OPWAAT except the synchro situps.
The shuttle runs should be completed at a pace of 8-10 per minute. If this is out of reach, consider starting with 4 reps and increasing by 2 each round.
The kettlebell swings should be completed 20 reps at a time. Use a moderate weight to stay unbroken throughout.
The row should be completed in 2:10 or less. reduce the distance if necessary.
Try to complete the situps in 1 set each round. If it takes you any more than 2 sets, reduce the amount.
