Aug 22, 2024
StrengthÂ
A) power clean + front squat : 1+4.4.4.4 w/ :03 pause in bottom on last rep of each set
B) bench press: x 5.5.5.5
rest :90 between movements
Conditioning
3 rounds:
In 2:00
7 dual db push press
7 db front squat
7 line facing burpees
x2 sets
rest 1:00
Notes
Today’s workout is 3 intervals of 2 minutes of work, with 1 minute of rest between intervals. During the working intervals you will complete 2 rounds of 7 dual db push press, 7 dumbbell front squat, and 7 line facing burpees. After completing two rounds you will rest for the remainder of the 2 minutes, along with the additional rest minute. Your score is the average time it takes to complete each working interval.
Choose a single set of dumbbells that allows you to complete the push press and front squats unbroken every round, without hesitation picking them up.
Line facing burpees are just like bar facing burpees but you are only jumping over an imaginary line in the floor, or the crack between two of the stall mats. If these start to really slow you down, scale to regular burpees.
Aug 21, 2024
StrengthÂ
3 sets
A. 6-8 donkey kicks/kick ups to wall + :20-:30 heel pulls on last rep
B. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
Conditioning
5 rounds
4-5 shuttle runs
12 toes to bar
8 alternating dumbbell snatch
10 minute cap
Notes
Today’s workout is 5 rounds of 4-5 shuttle runs, 12 toes to bar, and 8 alternatinng arm dumbbell snatches. Your score is the time it takes to complete or the amount of rounds and reps completed in 10 minutes.
The shuttle runs should take no more than :40. Reduce the amount if necessary.
The toes to bar should be completed in 1-2 quick sets. Scale to knee raises or straight leg raises if necessary.
The dumbbell snatch should be heavy. It should still be unbroken, but challenge yourself with the weight.
Aug 21, 2024
Conditioning
With a partner. Alternating full rounds until each partner has completed 4 rounds
30 double unders
15 empty bar push press
9-12 calories
15 minute cap
Notes
Today’s workout will be completed with a partner. You and your partner will alternate full rounds of 30 double unders, 15 empty bar push presses, and 9-12 calories until each partner has completed 4 rounds. Your score is the time it takes to complete the 4 rounds each, or the amount of work completed before the 15 minute time cap if you do not finish,
The double unders should be about :20 or so. Scale to single unders if necessary.
The push press should be unbroken. Be sure to hit quality positions.
The calories should be about :30-:40 or less. Reduce the amout if necessary to stay within that time.
Strength Accessory
2-3 sets
A1) Arnold Press: 10-12 reps
A2) Cuban Rotations: 15-20 reps
–rest 30-60seconds between movements–
2-3 Sets:
B1) Alternating Hammer Curls: 12-16 reps
B2) 25 Prone Overhead Banded Tricep Extensions
Aug 19, 2024
Snatch Work
Every :90 x 7
power snatch + snatch (pos. 2)
*:03 pause in bottom of snatch
build by feel
Conditioning
For time
30-20-10
hang power snatch
10-20-30
wall ball
*50 single unders after each round
Today’s workout is 30-20-10 hang power snatch, 10-20-30 wall balls, with 50 single unders performed after each round. Your score is the time it takes to complete or the amount of work completed under the 11 minute time cap if you do not finish.
The hang power snatches should be light, allowing you to complete each round in no more than 2-3 sets.
The wall ball should be completed in 1-2 sets per round.
The single unders shouldn’t take much more than about :30. Reduce the amount if necessary.
Aug 18, 2024
Strength
Every 2:00 x 6 rounds
3-5 reps strict chest to bar or strict pull up
OR
5-7 reps of banded pull ups or ring rows with
*:05-:10 chin over bar hold on last rep of each set
**perform 5-7 light barbell rows immediately after each set.
Conditioning
6 min AMRAP
12 alternating arm db hang clean and jerk
8 box stepovers w/ dumbbelll
20-24 calories
rest 3 min
For time, partitioned any way:
18 single arm devil press
24 box jump overs
34-42 calories
6 minute cap for part 2.
Notes
Today’s workout consists of two different parts. Part one a 6 minute AMRAP of 12 alternating arm dumbbell hang clean and jerks, 8 dumbbell box stepovers, and 20-24 calories. After completing this, you will rest for 3 minutes before completing part 2, which will be 18 single arm devil press, 24 box jump overs, and 36-42 calories. These reps can be partitioned however you would like, so you do not have to finish all of one movement before moving to the next. You will have two scores for this workout: the number of rounds and reps completed for part 1, and then the time it takes to complete part 2.
Choose a light dumbbell for this workout. The hang clean and jerks and the stepovers should be completed unbroken each round. The devil press shouldn’t take much more than about 2 minutes.
Choose a safe height for your box jumpovers that you are confident jumping to. These shouldn’t take much more than about :90.
You will have to push hard to finish the calories before the time cap. Find a hard pace that you can hold for a little over 2 minutes.
