Aug 11, 2024
Strength
every 2:00 x 5 rounds
1 power snatch with :03 pause 1″ off ground
+
1 power snatch with :03 pause at position 2
+
1 power snatch + overhead squat
*pause for :01 in receiving position of each power snatch as well
Conditioning
3 rounds for time:
4 clean and jerks
8 burpees over the bar
4 clean and jerks
14-18 calories
rest 2:00 after each round
13 minute cap
Notes
Today’s workout is 3 rounds of 4 clean & jerks, 8 burpees over the bar, 4 clean & jerks, and 14-18 calories.You will rest for 2 minutes after each round Your score is the amount of time it takes to complete the work (rest included), or the amount of work completed in 13 minutes if you do not finish.
The barbell weight should be moderate-heavy, requiring you to do quick singles rather than touch & go. You should not be in any danger of missing reps or standing over your barbell negotiating with yourself though.
Find a smooth pace on the burpees, If there is room we will go bar facing, otherwise lateral is fine. If you cannot do 8 reps in :45 or less, reduce the amount.
The calories should be done in 1 minute or less. Reduce the amount if necessary.
Aug 11, 2024
Conditioning
Teams of 4, AMRAP 25:00
Partner 1: 400m run
Remaining partners, two people working at a time(TPWAAT), AMRAP:
Calories
Sandbag cleans
Notes
Today’s workout is a 25 minute AMRAP to be completed in teams of 4. One team member will do a 400m run, while the remaining team members accumulate calories on a single machine and sandbag cleans. One partner will be resting at all times, switching out as necessary. Your score is the amount of calories and sandbag cleans completed across the workout.
This workout is a lesson in pacing, as there is not a ton of rest built in. You will want to hold a sustainable pace on the calories and sandbag cleans to ensure you do not crash before the 25 minute time cap.
The run should be completed in about 2 minutes or less. If you cannot hold this pace, reduce the distance as necessary to be back inside in about 2 minutes.
For the TPWAAT work, consider rotating through movements/rest after a given amount of calories/cleans, or a given amount of time.
Aug 8, 2024
StrengthÂ
A) power clean + front squat : 1+9.8.7.6
B) bench press: x 9.8.7.6
rest :90 between movements
Conditioning
EMOM 8
min 1- 20-30 double unders, 20 situps
min 2- :30 max burpees
Notes
Today’s workout is an 8 minute EMOM. You will start a new round every minute for 8 rounds. Once you finish the work for a given minute, rest until the next minute begins. The odd minutes are 20-30 double unders and 20 abmat sit ups. The even minutes are :30 of max burpees. Your score is the total amount of burpees completed.
The dubs should be completed in 20 seconds or less. Substitute single unders or reduce the amount if necessary.
The situps should be done in one single set. If you can’t do this or if it takes longer than the minute, reduce the reps.
Aug 7, 2024
Handstand Work
2-3 sets
A. 2-3 tripod to crow position (:05-10 in the hardest variation you can control)
B. 6-8 donkey kicks/kick ups to wall
C. :15-20 heel pulls or :30-40 handstand hold/angled wall hold
Conditioning
40-30-20-10 calories*
4-3-2-1 wall walk
15 Russian Swings in between rounds
*alternate calories: 32-24-16-8
10 minute cap
Notes
Today’s workout is 40-30-20-10 calories, 4-3-2-1 wall walks, and 15 Russian kettlebell swngs in between each round. This means you will do 40 calories, 4 wall walks, 15 swings. Then you will do 30 calories, 3 wall walks, 15 swings, followed by 20 calories, 2 wall walks, 15 swings, and finally 10 calories and 1 wall walk. Your score is the time it takes to complete the workout or the amount of work completed before the 10 minute time cap expires.
The calorie rounds should be completed in about 1 minute per 20 calories. If this pace is not sustainable, consider scaling to 32-24-16-8 calories instead.
The wall walks should be completed at a pace of 4 per minute or faster. Reduce the amount or the range of motion if necessary.
The swings should be a moderate-heavy weight and should be unbroken each round.
Aug 6, 2024
Conditioning
3 rounds for time, with a partner:
40-50 Calorie machine OPWAAT
30 Synchronized DB hang snatch
40 Burpees over DB OPWAAT
22 min Cap
Notes
Today’s workout will be done with a partner and consists of 3 rounds of 40-50 calories, 30 synchronized dumbbell hang snatches, and 40 burpees over the dumbbell. The calories and burpees will be completed with one person working at a time, while the other partner rests. Your score is the time it takes to complete the workout or the amount of rounds and reps completed before the 22 minute cap expires.
Switch with your partner on the machine often enough to maintain a high intensity on the machine. If this takes you any more than 3 minutes, reduce the amount of calories you perform.
The hang snatches should be done at a moderate weight that allows you to get the 30 reps done in 1-2 sets each round.
On the burpees, switch every 1-4 reps with your partner. You want to switch enough to keep the pace fast. This shouldn’t take much more than 3-3.5 minutes.
