Sep 4, 2024
Pulling Progression
4 rounds:
AMRAP minus 2
strict chest to bar OR strict pull up OR challenging ring row
rest 3 mins, during rest perform:
-10-15 hollow body band lat pullover immediately after each set.
-3-5 dips from stable surface @ 21×1 tempo
Conditioning
10 rounds for time
2 wall walks
4 push ups
6 box jump overs
11 minute cap
Today’s workout is 10 rounds of 2 wall walks, 4 push ups, and 6 box jump overs. Your score is the time it takes to complete the 10 rounds, or the amount of work completed if you don’t finish before the 11 minute cap.
The wall walks should be done in under: 30. Scale the range of motion if necessary.
The pushups should be unbroken. Elevate the hands if necessary. If this feels too easy, do ring pushups or pushups to parallettes with feet elevated.
Choose a safe height for the box jump overs that allows you to move smoothly through these reps.
Sep 2, 2024
Strength
Every minute x 3 rounds:
power snatch (pos 2) + OHS
rest 1 min
Every minute x 4 rounds:
power snatch + snatch (pos. 2)
rest 1 min
Every minute x 4 rounds
snatch (pos 2) + snatch
Conditioning
5 rounds for time
200m run
5 clean & jerks
11 minute cap
Notes
Today’s workout is 5 rounds of a 200m run and 5 clean and jerks. Your score is the time it takes the workout, or the amount if work completed in 11 minutes if you do not finish.
The run shouldn’t take much more than :75. Reduce the distance if necessary.
The barbell should be a moderate-heavy weight, allowing you to perform one rep every :08-:10 or so.
Sep 2, 2024
“Perkins”
Teams of 3, AMRAP 33
19 power cleans OPWAAT
33 synchro air squats
45 pull ups OPWAAT
65 total calories between two machines
Notes
Today’s workout is in honor of [Frances Perkins](https://en.wikipedia.org/wiki/Frances_Perkins), a workers-rights advocate who served as Secretary of Labor from 1933-1945–the longest tenure ever in that position.
In addition to being the first female to ever serve in a presidential cabinet, Perkins also played an instrumental role in crafting FDR’s New Deal legislation. Most notably, Perkins was heavily involved in the creation of Social Security, unemployment insurance, the federal minimum wage, and laws regulating child labor–along with many other New Deal policies aimed at creating a viable social safety net for the first time in America.
Following her career in government, Perkins would go on to teach and lecture at the New York State School of Industrial and Labor Relations at Cornell University until her death in 1965.
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This workout is a 33 minute AMRAP to be completed in teams of 3. Each round consists of 19 power cleans, 33 synchronized air squats, 45 pull ups, and 65 total calories between two machines. Your score is the amount of rounds and reps completed in 25 minutes.
The power cleans will be completed with one person working at a time(OPWAAT). Use a moderate-heavy weight that allows you to complete 1 rep every :06-:08. Switch teammates as often as necessary.
To synchronize the air squats all teammates must be in the bottom of their squat and at the top of their squat at the same time. Be sure to hit full depth at the bottom and reach full extension of the knees and hips at the top.
The pull ups will also be completed OPWAAT style. You may substitute jumping pull ups or ring rows if necessary. Pick a variation that allows you to complete at least 5 unbroken reps at a time before switching teammates.
Each team will have two machines for calories. The total calories on both machines must add up to 65. For instance, if one machine reaches 35 calories and the other reaches 30, then 35+30=65 calories and your team has completed the round. Switch partners as often as necessary to maintain a relatively high intensity on this.
