Jul 14, 2024
Strength
Power Snatch
EMOM 8
min 1-4: 2 reps at RPE 7-8
min 5-8: 1 rep at RPE 8-9
straight into snatch pull rounds:
Every :90 x 4 rounds
5 reps @ 90-95% max snatch
Conditioning
40 dumbbell box step ups
40 box jumps
30 dumbbell thrusters
12 minute cap
Notes
Today’s workout is a chipper of 40 dumbbell box step ups, 40 box jumps, and 30 dumbbell thrusters. Your score is the time it takes to complete all of the work, or the amount of work completed in 12 minutes if you do not finish.
Use a single set of dumbbells and try to complete the dumbbell movements in sets of 8-10 at a time.
Choose a safe height for the box jumps that allows you to find a consistent pace. You should not be at risk or failing any reps.
Jul 13, 2024
Conditioning
Teams of 3
800m run together cash in
then
4 rounds
24 sandbag cleans OPWAAT
12 synchro hand release push ups
48 kettlebell swings OPWAAT
then
800m run together cash out
30 minute cap
Notes
Today’s workout will be done in teams of 3. Teams will start with an 800m run together, then they will complete 4 rounds of 24 sandbag cleans, 12 synchronized hand release pushups, and 48 kettlebell swings. They will finish with a final 800m run together. Your score is the time it takes to finish. You have 30 minutes to do so.
The runs should be done in about 4 minutes. Reduce the distance if necessary.
The sandbag cleans will be done with one person working at a time (OPWAAT). Switch partners every 1-3 reps.
The pushups will be synchronized by everyone being at the top at the same time These should be completed in 1-2 sets per round. If you cannot do hand release pushups you may substitute regular pushups, or pushups to an elevated surface. If you elevate your hands, don’t do hand release.
The kb swings are OPWAAT and should be completed in 3 sets per round, so each person does one unbroken set of 16 swings. You can go moderate-heavy on these if you want to challenge yourself, or light-moderate if you think the rest of the workout will already be challenging enough.
Jul 11, 2024
Strength & Mobility
3 rounds
alternating arm dumbbell bench press x 8-10/side (start at top)
diagonal stretch x 10+:10/side
hanging L-sit :15-30
Conditioning
AMRAP 12
8 double dumbbell hang snatch
10-12 calories
12 v-ups
4 muscle ups
Notes
Today’s workout is a 12 minute AMRAP of 8 double dumbbell hang snatches, 10-12 calories, 12 v-ups, and 4 muscle ups. Your score is the amount of rounds and reps completed in 12 minutes.
The snatches should be unbroken. Use a moderate light to moderate weight.
The calories should be completed in :40 or less. Decrease the amount if necessary.
The v-ups should be completed in 1-2 sets each round. Scale to single leg v-ups, tuck-ups, or single leg tuck-ups if necessary.
If you cannot do muscle ups then substitute 8 chest to bar pull ups, jumping chest to bar pull ups, or tough ring rows.
Jul 10, 2024
Strength & Mobility
Overhead Squat
Find a heavyish set of 3 @ 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
60m dumbbell walking lunges
10 wall walks
20 box jumps
60m forward crawl
10 minute cap
Notes
Today’s workout is a chipper of lunges, wall walks, box jumps, and crawling. You will start by completed 60m of walking lunges with 2 dumbbells. Then you will do 10 wall walks, 20 box jumps, and finally a 60m forward crawl. Your score is the time to complete all of the work or the amount of work completed before the 10 minute time cap.
The lunges should be completed in 3 sets. Choose a weight that allows you to get 20m at a time unbroken.
The wall walks should be completed at a pace of at least 4 per minute. Reduce the amount of the range of motion if necessary.
Choose a safe height for your box jumps. Try to find a rhythm and move continuously through these reps at a steady pace. You may step up instead of jump if you are not confident jumping.
Try to knock out the crawl in 2 or 3 sets.
Jul 9, 2024
Conditioning
:30/:30 off until the following work is completed:
50 kipping pull ups
40-50 calories
25 devil press
40-50 calories
50 double kettlebell Russian swings
30 minute cap
Notes
In today’s workout you will complete 50 kipping pull ups, 40-50 calories, 25 devil presses, another 40-50 calories, and then 50 double kettlebell Russian swings. You will work for :30 at at a time and then rest for :30 at a time, picking up where you left off until you finish all of the work. The time cap will be 30 minutes.
You should be able to get sets of at least 10 on the kipping pullup. Substitute jumping pull ups and/or ring rows if necessary.
You should be able to get 7-10+ calories per round. If you cannot get at least 7 cals consistently then consider reducing the target amount of calories.
Try to find a consistent pace on the devil press and avoid taking your hands off the dumbbells during the working intervals. You should be able to get at least 4 reps in :30.
You should be able to get sets of 12 on the kettlebell swing. Choose a light to moderate set of kettlebells.
