Aug 16, 2024
Conditioning
teams of 3, 5 rounds for time
10 deadlift relay
10 synchro pushups
30 pull ups* (OPWAAT)
200m run together
rest :90 after each round
30 minute time cap
*1 muscle up = 2.5 pull ups, round down for non whole numbers.
Notes
Today’s workout will be completed in teams of 3 and will consist of 5 rounds of 10 deadlifts, 10 synchronized pushups, 30 pull ups, and a 200m run. Teams will rest for :90 between rounds. Your score is the time it takes to complete all 5 rounds, including the rest.
A relay means partner 1 will do a set of 10 deadlifts, then partner 2 will do a set of 10 deadlifts, then partner 3 will do a set of 10 deadlifts. This should be done with a moderate weight and should be unbroken each round.
Pushups will be synchronized, with all 3 teammates reaching lockout at the same time. The 10 reps should be completed in 1 or 2 quick sets. Elevate the hands as necessary.
The pullups will be completed with one person working at a time (OPWAAT). These should be done in sets of 5-10 at a time. Acceptable substitutions include ring rows and jumping pull ups. Also, if any teammate is able to do muscle ups (bar or ring), these reps will count at 2.5 pullups, rounding down if ending on a non-integer. So:
1 muscle up = 2 pull ups
2 muscle ups = 5 pull ups
3 muscle up = 7 pull ups
4 muscle ups = 10 pull ups
The run will be done as a team and should take about 1 minute or less. Reduce the distance if necessary.
Aug 15, 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
Every 3:00 x 4 rounds
20 double unders
15 v-ups
10 burpees
20 double unders
2:30 cap per round
Notes
Today’s metcon is 4 rounds of work. You will start a new round every 3:00. Each round will consist of 20 double unders, 15 v-ups, 10 burpees, and another 20 double unders. Once you finish the work you will rest until the next round starts. Each round is capped at 2:30. Your score is the average time it takes you to finish the rounds.
The double unders should take :15-:20 at a time. Substitute single unders if necessary.
The v-ups should be completed in no more than 2 quick sets per round. Scale to tuck ups, single leg v-ups, or single leg tuck ups if necessary.
The burpees should be completed in no more than :45. Reduce the amount if necessary to stay in that timeframe.
Aug 15, 2024
Strength
A) power clean + front squat : 1+8.7.5.5
B) bench press: x 8.7.5.5
rest :90 between movements
Conditioning
for time:
21 dumbbell front squat
15 m crawl, 9 – 12 calories
21 dumbbell push press
15m crawl, 9-12 calories
21 dumbbell thrusters
15m crawl, 9-12 calories
9 minute cap
Notes
Today’s workout is 21 dumbbell front squats, 21 dumbbell push press, and 21 dumbbell thrusters, with a 15m crawl and 9-12 calories after each set with the dumbbells. Your score is the time it takes to complete or the amount of work completed by the 9 minute cap if you do not finish.
Use a moderate weight for the dumbbells that allows you to get each round of 21 done in 2-3 sets or less.
The crawl should be unbroken, aiming to keep the torso parallel with the floor.
The calories should take no more than :40. Reduce the amount if necessary.
Aug 13, 2024
Conditioning
Teams of 3
3:30 work/ 1:30 rest x 4 rounds:
AMRAP rope climbs in 2 minutes (OPWAAT)
AMRAP wall walks & calories in time remaining (TPWAAT)
Notes
Today’s workout will be done in teams of 3 and will consist of 4 rounds of work. Each round of work will consist of 2 minutes of rope climbs, followed by :90 of calories and wall walks. You will rest for :90 between each round as well. Your score is the amount of rope climbs, wall walks, and calories completed across the workout.
The rope climbs should be completed with one person working at a time while the other two teammates rest. Alternate partners after each rope climb. If you are unable to climb all the way up the rope or have yet to pass our [rope climb safety test](https://www.youtube.com/watch?v=tt9yIzyhafg), you may climb up the bottom half of the rope, or perform rope lowers or hanging knee raises. If you opt for bottom half climbs, 2 reps count as one. If you opt for rope lowers, do 1-2 reps per rope climb. If you do hanging knee raises, 4-6 reps counts as one rope climb.
For the wall walks and calories, two people will be working at a time while one person rests. The simplest way to split this up is for partners to rotate every :30. Scale the wall walk range of motion as necessary.
At the end of each round, add your the calories on the machine to the total amount of rope climbs and wall walks performed for your score.
Aug 12, 2024
Deep Pulling Cycle
Every 2:00 x 6 rounds
4-6 reps at 20×1 tempo of:
strict chest to bar or strict pull up
OR
6-8 reps at 20×1 tempo of
banded pull ups or ring rows
*perform 5-7 light barbell rows immediately after each set.
Conditioning
24-21-18
pushups
Russian kettlebell swings
*12 box jumps after each round
10 minute cap
Today’s workout is 24, 21, 18 reps of pushups and Russian Kettlebell swings, with 12 box jumps after each round. So you will do 24 pushups, 24 swings, 12 box jumps, then 21 pushups, 21 swings, 12 box jumps, and finally 18 pushups, 18 swings, 12 box jumps. Your score is the time it takes to complete the work, or how much work you completed if you do not finish in 10 minutes or less.
The pushups should be completed in no more than 3 sets per round. This means you should be able to complete sets of 6-8 reps at a time with short breaks in between. Elevate the hands if necessary.
Try to remain unbroken on the kettlebell swings. You can use a moderate weight.
Choose a safe height on the box jump that allows you to move smoothly through the 12 reps without hesitating or fear of missing. Scale to step ups if you lose confidence on the jump at any point. Step down from every rep.
