Jun 17, 2024
Strength & Mobility
1 round:
perform 1 rope climb with pauses + 1 without pauses
then…
2 rounds of AMRAP rope climbs in 1 minute
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30+ ring support hold
:10 – :30+ bottom of ring dip hold
Notes
Do not incorporate the pauses in the AMRAP minute. Be sure to maintain consistent technique even when removing the pauses.
Paused Rope Climb Technique:
1. jump to rope and pause for :03 hanging with straight arms
2. lift feet as high as possible, create foot lock and pause for :03
3. stand on lock and pause for :03
4. repeat cycle with pauses until you reach the top of the rope.
5. lower from the top by slightly loosening your foot lock and descending hand-under-hand
Conditioning
3 rounds for time
5 wall walks
10 power snatches
10 burpees to a target
10 minute cap
Notes
Today’s workout is 3 rounds of 5 wall walks, 10 power snatches, and 10 burpees to a target. Your score is the amount of time it takes to complete the 3 rounds.
The wall walks should be completed in about a minute or less. You may reduce the amount of reps or the range of motion if necessary.
The power snatches should be done at a light or moderate weight and completed in quick singles or small touch and go sets.
The burpees should be done in under a minute. Decrease the reps or scale to regular burpees if necessary.
Jun 16, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
1.1.1 x 3-4 working sets at 5-10% heavier than last week’s weight, without missing.
rest :10 between reps. rest as needed between sets
Conditioning
Every 2 min x 6 sets (3 each)
Odd sets – 10 Pull Ups + 12 thrusters
Even sets – 12 toes to bar + 10 burpees over the bar
Notes
Today’s workout is six 2-minute rounds of work. On rounds 1,3, & 5 you will do 10 pull ups + 12 thrusters, and then rest until the next round begins. On rounds 2, 4, & 6 you will do 12 toes to bar and 10 burpees over the bar, and then rest for the remainder of the round. Your score is the time it takes to complete each of the rounds.
The pull ups, toes to bar, and thrusters should be completed unbroken. Substitute jumping pull ups or ring rows if necessary on the pull ups. For toes to bar, you can substitute straight leg raises, knee raises, v-ups, or sit ups if necessary.
Try to find a rhythm on the burpees over the bar. The 10 reps should be done in about :40 or less. Reduce the reps if necessary.
Jun 14, 2024
Conditioning
With a Partner
1 mile run cash in (together)
then
5 rounds OPWAAT
10 sand bag cleans to shoulder
20 push ups
32-40 calories
30 minute cap
Notes
Today’s workout will be done with a partner. You will start by running one mile together. Upon returning you will complete 5 rounds of 10 sandbag cleans, 20 pushups, and 32-40 calories. Your score is the time it takes to complete all of the work, or the amount completed in 30 minutes if you do not finish before the cap.
If the mile run is likely to take you more than 9 minutes, consider reducing the distance. Both teammates must finish the run before the 5 rounds can start.
Use a heavy weight for the sandbag cleans. The 10 reps shouldn’t take much more than a minute. Swap with your partner as necessary.
The pushups should be completed in sets of 5-10 at a time. Elevate your hands as necessary to complete these reps with a full range of motion.
The calories shouldn’t take more than about 2 minutes per round. Reduce the target amount if necessary.
Jun 13, 2024
Strength & Mobility
Push Press
3 working sets of 8 touch-and-go reps. Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression
Conditioning
4 rounds for time
10 chest to bar pull-ups
50 ft crawl
15 v-ups
30 double unders
9 minute cap
Notes
Today’s workout is 4 rounds of 10 pull-ups, a 50ft forward crawl, 15 v-ups, and 30 double unders. Your score is the time is takes to complete all 4 rounds, or the amount of work completed before the 9 minute cap if you do not finish.
The chest to bar pull ups should be completed in 1-2 sets per round. Substitute jumping chest to bar pull ups or challenging ring rows if necessary.
Keep moving on the crawl. Try not to waste time on this part. Keep the hips low and the torso parallel to the ground.
The v-ups should be completed in 1-2 sets each round. Scale to single leg v-ups, tuck-ups, or singe leg tuck-ups.
The double unders shouldn’t take much more then :25. Reduce the amount or scale to singles if necessary.
Jun 12, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :07 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
48-60 calories
50 alternating arm dumbbell hang snatches
40m dumbbell front rack walking lunges
30 jump squats
10 minute cap
Notes
Today’s workout is a chipper of 48-60 calories, 50 alternating arm dumbbell hang snatches, 40m a dumbbell front rack walking lunges, and 30 jump squats. Your score is the amount of time it takes to complete all of the work, or the amount of work completed if you do not finish in 10 minutes less.
The calories should be done in about 3 minutes. Reduce the target amount if necessary.
Use a single set of dumbbells for your snatches and lunges. You will use one dumbbell for the snatches and both dumbbells for the lunges. The snatches should be done in no more than 3 sets. The lunges should be completed in 10-20m unbroken segments.
Be sure you are hitting full depth and full extension on the jump squats. You do not have to jump very high, but you should be leaving the ground. Aim to complete these in 1-2 sets.
