Oct 18, 2024
Strength
Jump Cycle
A1. Standing Dumbbell Jumps
3x 3-5 reps for max height
+
A2. Every 2:00 x5 sets
30′ Power Skip for height –> into 2 max broad jumps
Conditioning
5-8-13 Reps for Time
Strict Handstand push-ups/ box pike / Z press
Deadlifts
* 200m run between rounds
Cap – 10 min cap
Notes
Today’s workout is a ascending rep scheme of strict handstand push ups and deadlifts with a 200m run between rounds.
The Strict handstand push-ups should be smooth where you can stay chipping away at the reps. For the set of 5, you should be able to perform them in 1-2 reps. From strict handstand push ups, we will go to box pike, or Z- press with a heavy weight
The deadlift should be heavy, but something that is done either unbroken or 2 sets for each set.
The run should be a place to shake out the arms and take a breath.
Oct 16, 2024
Conditioning
8 rounds:
12-15 calorie row
6-8 burpees over erg
–rest 1:00–
Hard cap of 2 mins/round
Cap: 25 min
Notes
Today’s workout is building on our capacity test. You will perform 12-15 calories on a rower, and the 6-8 burpees over the erg.
If you are using a Bike erg, then perform burpees over a line. You can jump or step over rower.
Goal is to improve speed each time. Your score will be the average time of all rounds, so keep track of your round times.
Start off conservative, and use the machine screen to gauge how to increase machine pace, and then attempt to improve burpee speed.
Oct 16, 2024
Strength
Back squat
Every 2:30 x 5 sets
4 reps
reps 1+2 @ 22×1 tempo
reps 3 +4 @ full speed
Aim for around 65-70% of your max, same weight across sets
Conditioning
“Taylor Series”
8 EMOM:
All in 1 minute:
1 Front Squat
2 Push Press
3 pull ups
Each round, each movement increases by 1 rep
*If you cannot perform the movements in the given minute, stay at the same rep scheme for the next round.
Score: total amount of reps- Completing the full rep scheme equals 132 reps
In Minute 1 you will perform 1 front squat, 2 push presses, and 3 pullups. If you cannot perform pull ups, you can perform ring rows.
In minute 2, you will perform 2 FS, 3 PP, and 4 pull ups, so on and so forth.
Choose a weight that can allow for unbroken front squats, followed by a short break if needed, and then either an unbroken set or smart sets for the push press.
Oct 14, 2024
Strength
Power Clean Battery Work
Every :15 x 10 @ 60% of 1rm power clean
1 power clean
–rest 1:30–
X3 sets
Conditioning
“Convergence”
For Time:
13/11/8/4
Burpee Box Jump Overs
V-ups
Cals on machine
Cap: 9 min
Notes
Today’s workout is a descending rep scheme of BBJO, V-ups, and calories on a machine.
The burpee box jump overs should be a height that will allow you to move smoothly, without much rest. A step up/down is allowed on the burpee. You can also step over the box if needed.
The V-ups should be unbroken and push aggressively . Sub to a movement like bent knee V-ups or lemon squeezers to allow for fast reps. Lemon Squeezer -> https://youtu.be/vF-AhWEm634
Pick a pace on the machines that is aggressive, but not pushing a redline until you get closer to the end of the workout.
Intention is to start out smooth and get faster as you go.
Goal: 6-8 minutes
Oct 13, 2024
Strength
Every 3:00 x 4 sets
A. Push Press – 4 reps @ 20×1 tempo
(2 sec lower, 1 sec at top)
60-65%
In between sets hit:
B. Behind the neck Split Press- 8-10 reps, super light”
Conditioning
“Divisibility”
11 min AMRAP
44 double unders
33 wall balls
22 Toes to Bar
11 Power Snatches
Notes
Score is total rounds and reps in 11 mins.
Double unders should be an amount that is done in 30-45 seconds. Hold yourself to a. minute hard cap.Scale to single unders if needed
The wall balls should should be broken into smooth sets, and being able to transition right into the toes to bar.
For the toes to bar, pick a rep scheme that can stay unbroken through multiple rounds in the AMRAP. Toes to Air, Hanging knee raises, or V-ups are options.
The power snatches should be a weight that can either be done in steady singles, or 2-3 sets. Moderately heavy today.
Goal: 2+ rounds
