Nov 10, 2024
Strength
4 sets:
1A. Tall Box Jump
2 reps
+
1B. Weighte DB Jumps 1.1.1
then..
2. Stick Jump Progression + Broad Jump
Every 1:30 x6:
1.1.1 stick jumps + 1 Broad Jump
Conditioning
3 rounds:
50 feet SA dumbbell suitcase lunge
12 toes to bar
2 rounds:
50 feet SA Front Rack lunge
9 chest to bar
1 round:
50 feet SA overhead lunge
6 BMU
Time Cap: 11 min
Notes
All lunges can be switched arms at any point. The suitcase and front rack lunges should be done without much break. The Overhead lunge may be smart to strategically break at the 25-foot point.
Small Sets on Toes to bar, looking to be done with each set of 12 in about 45 seconds at the most. Similarly with chest-to bar. Finally, hold onto a big set of BMU.
Scaled progression:
Toes to bar = Toes to Air, hanging knee raises, V-ups/Situps
Chest to bar- Kipping chin over the bar, jumping chest to bar
Bar Muscle up- Chest to bar (increase number), Strict box assisted chest to bar
Nov 8, 2024
Conditioning
Teams of 3
20 min AMRAP:
200m run with medball
60 wallballs
60 Abmat situp with ball
20 Deadlift
*If the ball drops at any point in the workout- 15 burpee penalty for entire team
Notes
You will start with the entire team running with the medicine ball. You can pass the ball as needed. You will then move into 60 wall balls, where one partner is working at a time. You can switch midair or hand the ball off, but the ball cannot touch the floor.
From there, move into 60 ab mat situps. You will perform in a triangle where you will toss the ball from one partner to the other. The two non working partners do not need top perform a situp unless you have the ball. Once again, the ball cannot touch the ground.
Finally, you will perform 20 deadlifts as a team with one partner working at a time. The ball must be held by one member of the team. The deadlift weight should be challenging, something you should manage 5-7 reps of and the switch.
Nov 7, 2024
Strength
1) 7 min EMOM:
1 split jerk w/ :02 pause in split
build to RPE 7-8 across rounds
+
2)
3 sets of 5-7 per arm single arm inverted KB press from split
keep split stance the same regardless of working arm
Conditioning
For Time:
400m run buy in:
into
2 rounds:
18 hand release pushups
15 pull ups
12 bbjo
into
200m run cash out
14 min cap
Notes
Run should be done in no more than 3 minutes. A machine can also be subbed. 400-500m row or 800-1k bike.
The hand release push ups should be smooth reps. You can modify to a hand release with knee assist, elevated push up or Z-press. you can also upscale to a strict handstand push up, but this should be a number you can do in 2-3 sets.
The pull ups should be able to break in 2-3 sets at the most. We will go for wither Ring Rows, or jumping pullups today.
burpee box jump overs should be smooth and steady reps, taking around 1 min – 1:30.
Finish strong with a hard 200m run or 250m row or 500m bike.
Nov 6, 2024
Strength
Take 10 minutes to perform:
5 sets of 2 reps @ 21×1 tempo
@ 55-60%
Conditioning
18 min EMOM
Min 1: 40 sec sandbag hold
Min 2: 8-10 goblet squats- increase weights every 2 rounds
Min 3: 30-45 sec jump rope practice
Notes
Sandbag Weight should be challenging but unbroken for all sets.
You will increase goblet squat weights every 2 rounds. This means you should have a moderate/ moderately heavy/ heavy KB as options. DBs can also be used for goblet squats.
The Jump rope can be a fun time to work on the skill today. Options include Single under, Speed Steps, Crossover Single under, Double under, Crossover Double under, or triple under! You can also alternate between both
Nov 5, 2024
Conditioning
Every 3:00x 6 rounds
13-18 Calories
10 dumbbell snatches
8 box jump overs
6 toes to bar
Goal is to keep round times similar
Calories should take no more than a minute. Dumbbell snatches should be smooth and unbroken, box jump overs should be a recovery.
This could be used as a day to work on toes to bar If 6 seems like a large number. Hanging Knee Raises and V-ups are also options. Looking to get :30 of work or more each round
