Jul 4, 2024
Strength & Mobility
Overhead Squat:
Find a heavyish set of 5 @ 21×1 without missing any reps
then do 2-3 sets/side of 6-8 feet elevated split squats at 30×0 tempo with :60 rest between sets
Conditioning
400-500m row
25 dumbbell box stepovers
20 burpees over the rower
400-500m row
25 double db hang clean and jerks
20 squat jumps
12 minute cap
Notes
Today’s workout is a 400-500m row, 25 db box stepovers, 20 burpees over the rower, another 400-500m row, and then 25 double db hang clean and jerks and 20 squat jumps. Your score is the time it takes to complete all of the reps. You have 12 minutes.
The row should be completed in about 2 minutes.
Use the same set of dumbbells for the stepovers and clean & jerks. They should each be completed in about 3 sets.
Try to find a consistent pace on the burpees. You can step over the rower if you are uncomfortable jumping, or scale to regular burpees.
Try to do the squat jumps in 1-2 sets.
Jul 2, 2024
Conditioning
with a partner, AMRAP 25
10 shuttle runs OPWAAT
40 double kettlebell deadlifts OPWAAT
500ft farmer carry
*calories during farmer carry
rest 1 minute after each round
Notes
Today’s workout is a 25 minute AMRAP to be performed with a partner. Each round consists of 10 shuttle runs, 40 double kettlebell deadlifts, and a 500ft farmer carry + calories simultaneously. You will rest 1 minute after each round. The shuttle runs and deadlifts will be completed with one person working at a time (OPWAAT). For the farmer carry, one person will do a 250m farmers carry while the other person accumulates calories on a machine. After the 250m, partners will switch. Your scores are the amount of rounds and reps completed in 25 minutes as well as the total amount of calories accumulated.
The shuttle runs should be completed in about a minute or less. Reduce the amount if necessary.
The deadlifts and farmer’s carry will be done with the same set of kettlebells. The deadlifts should be completed in sets of 10-20 at a time and the farmer carry should take 1-2 sets for 250ft.
Try to find a fast but sustainable pace on the calories.
Jul 1, 2024
Strength & Mobility
3-4 rounds
dips x 6-8 reps @ 31×1 tempo
straddle pancake progression x 10 reps + :10 hold on last rep
dumbbell row x 8-10/side
Conditioning
2 pull ups, 2 push ups
1 wall walk
4 pull ups, 4 push ups
2 wall walks
6 pull ups, 6 push ups
3 wall walks
8 pull ups, 8 push ups,
4 wall walks
10 pull ups, 10 push ups
5 wall walks
*8-10 calories after each set of wall walks
10 minute cap
Notes
Today’s workout is 5 rounds of pushups, pull ups, wall walks, and calories. Round 1 will consist of 2 pull ups, 2 push ups, and 1 wall walk, followed by 8-10 calories. Each successive round will add another 2 pull ups, 2 push ups, and 1 wall walk until you have completed 10 push ups, 10 pull ups, and 5 wall walks. Each round will finish with 8-10 calories throughout the workout.
The pushups and pull ups should be completed in 1-2 sets each round. Elevate the hands as necessary on the push ups. For the pull ups, scaling to ring rows is acceptable. If the pull ups reps don’t seem challening, opt for strict pull ups, chest to bar pull ups, or strict chest to bar pull ups.
The wall walks should be completed at a pace of about 4-5/minute. Adjust the range of motion if necessary.
The calories shouldn’t take much more than :30 per round. Reduce the amount if you can’t maintain the pace.
