Sep 12, 2024
StrengthÂ
A. power clean + front squat : Every 5 mins including min zero, hit 1 clean + 3 front squats at 70% of 1rm clean
B. bench press: find a heavy double in 15 mins
Conditioning
For Time:
40 wall balls
40 American kettlebell swings
40 box jump overs
40 wall balls
11 min cap
Notes
Todays workout is a chipper of 40 wall balls, 40 American kettlebell swings, 40 box jump overs, and another 40 wall balls. Your score is the time it takes to complete, or the amount of work completed if you don’t finish before the 11 minute cap.
The wall balls should be completed in no more than 3 sets per 40. Choose an appropriate weight.
The kettlebell swings should be completed in 2 sets.
Choose a safe height on the box jump over that allows for smooth and continuous movement without fear of failure or hesitation.
Sep 11, 2024
Deep Pulling & Bar Muscle Up Technique
3 rounds:
AMRAP minus 1
strict chest to bar OR challenging ring row
In between AMRAP (-1) sets, perform:
3-4 kip levers + 2-3 box bar muscle ups
Conditioning
In 3:00
12-16 calories
200m run
AMRAP cleans in the time remaining
–rest 1:00–
x4 rounds
Notes
Today’s workout is four 3-minute rounds of work with 1 minute of rest inbetween rounds. Each round consists of 12-16 calories, a 200m run, and then as many cleans in the remaining time. Your score is the amount of cleans you get across all 4 rounds.
The calories should be done in about :50 or less reduce the amount if necessary.
The run shouldn’t take much more than a minute. Reduce the the distance if necessary.
The cleans should be heavy. Something you definitely have to do singles on, but that you won’t miss any reps on. You can do these as squat cleans or power cleans. One rep every :10-:15 is a good pace if the weight is heavy enough.
Sep 10, 2024
Conditioning
Teams of 3:
In 6:00:
6 rope climbs buy in (OPWAAT)
then…
AMRAP
21 dumbbell bench press (OPWAAT)
15 synchro highfive burpees
–rest 3 min–
In 6:00
200m seabag run buy in
then…
AMRAP
21 synchro dumbbell snatch
15 hand release push up (OPWAAT)
Today’s workout will be done in teams of 3 and will consist of two 6-minute intervals separated by 3 minutes of rest. The interval starts with a buy in of 6 rope climbs, followed by as many rounds as possible of 21 dumbbell bench presses and 15 synchronized burpees in the time remaining. The second interval starts with a 200m seabag run, followed by as many rounds as possible of 21 synchronized dumbbell snatches and 15 hand release pushups in the time remaining. Your score is the sum total rounds and reps completed across both AMRAPs.
The rope climbs will be performed with 1 person working at a time. If you are not able to climb to the top of the rope you can just work the bottom half, or can substitute rope lowers or rope hang knee raises. 1-2 rope lowers = 1 rope climb, and 4-6 knee raises = 1 rope climb.
The bench press will be completed with one person working at a time (OPWAAT). This means each person will be doing just 7 reps at a time, so the weight can be moderate-heavy. These sets of 7 should be unbroken.
The burpees will be synchronized by all 3 teammates being on the ground together and in the air highfiving together.
For the seabag run, your team will share one seabag. Pass it amongst your teammates as necessary.
The dumbbell snatch will synchronize at the top of the movement. Try to get the 21 reps completed in 1 or maybe 2 sets per round. Use one of the dumbbells that you benched with.
The pushups will also be OPWAAT. If you cannot perform 5 hand release pushups at a time from the ground, elevate the hands.
Accessory Work
2-3 sets
A) elevated pigeon x 1 min/side
B) single leg crossbody KB RDL x 5-7/side
2-3 Sets:
A) hip airplane 3/side
B) banded good morning x 20
Sep 9, 2024
Strength
12 min EMOM:
Min 1: snatch x 2
Min 2: 40-50 double unders
Conditioning
11 min AMRAP:
1,2,3… bar muscle ups (or 2,4,6… pull ups)
2,4,6… burpees
25,50,75ft … forward crawl
Notes
Todays workout is an 11 minute ascending ladder of bar muscle ups, burpees, and crawling. You will start with 1 bar muscle up, 2 burpees, and a 25 ft forward crawl. You will increase the reps by that same amount each round. So round 2 will be 2 BMU, 4 burpees, and a 50 ft crawl. You will continue in this fashion for the entire 11 minutes. Your score is the amount of rounds and reps completed in 11 minutes.
The bar muscle ups can be scaled to pull ups if necessary. If you scale to pull ups, or any other pullup scale (ring rows, jumping), double the reps.
Find a consistent pace on the burpees that allows you to move continuously through all of your sets.
You should be able to complete the crawl in at least 25ft unbroken segments. If you are able to handstand walk you may substitute this instead of crawling. If you opt for the handstand walk you can also decrease the distance to make it comparable to the crawling from a time standpoint.
Sep 8, 2024
StrengthÂ
3 sets
A. :08 controlled wall facing handstand pushup negative to parallettes or plates x 1 rep
B. 4-7 deficit handstand push ups from easier position
rest ~:30 between A & B and :90 after B
Conditioning
20-15-10
Dual DB shoulder to overhead
15-15-15
box jumpover
10-20-30
v-up
Cap: 7:00
Notes
Today’s workout is 20-15-10 dual dumbbell shoulder to overhead, 15-15-15 box jump overs, and 10-20-30 v-ups. Your score is the time it takes to complete or the amount of work completed in 7 minutes if you do not finish.
Your dumbbell shoulder to overhead should be unbroken each round. Use a moderate weight.
Pick a safe height for the box jumpovers that allows you to move confidently through the 15 reps. These should take about a minute per round. If you are significantly slower than that, reduce the reps.
The v-ups should be completed in 1-3 quick sets each round. Pick a variation that allows you to do about 10 reps at a time, with short breaks in between. You can scale to single leg v-ups, tuck ups, or single leg tuck ups.
