Jun 19, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :04 descent.
then do 2-3 singles at the same weight with no tempo
in between sets perform :10+ seconds of single arm hanging on each side
Conditioning
EMOM 12
min 1: 10 wallballs
min 2: 15-20 calories
min 3: 40 second sandbag hold
Notes
Today’s workout is a 12 minute EMOM. Minute 1 is 10 wall balls. Minute 2 is 15-20 calories. Minute 3 is a :40 sandbag hold. You will cycle through these movements 4 times. Your score will be the combined load of the wall ball and sandbag.
Stay unbroken on the wall balls, though you can use a heavier ball than normal since it is only 10 reps.
The calories can take the whole minute if necessary. Reduce the amount if 15-20 is unrealistic in 1 minute.
Use a moderate to heavy weight on the sandbag.
Jun 18, 2024
Conditioning
With a partner, OPWAAT except the situps
AMRAP 25
4, 8, 12, 16… shuttle runs
40 Russian kettlebell swings
400-500m row
15 simultaneous abmat situps
Notes
Today’s workout is a 25 minute AMRAP to be performed with a a partner. The first round will consist of 4 shuttle runs, 40 russian kettlebell swings, 400-500m on the rower, and 15 synchronized abmat situps. Each round you will increase the amount of shuttle runs by 4, while the other movements will remain constant. Everything is to be completed OPWAAT except the synchro situps.
The shuttle runs should be completed at a pace of 8-10 per minute. If this is out of reach, consider starting with 4 reps and increasing by 2 each round.
The kettlebell swings should be completed 20 reps at a time. Use a moderate weight to stay unbroken throughout.
The row should be completed in 2:10 or less. reduce the distance if necessary.
Try to complete the situps in 1 set each round. If it takes you any more than 2 sets, reduce the amount.
Jun 17, 2024
Strength & Mobility
1 round:
perform 1 rope climb with pauses + 1 without pauses
then…
2 rounds of AMRAP rope climbs in 1 minute
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30+ ring support hold
:10 – :30+ bottom of ring dip hold
Notes
Do not incorporate the pauses in the AMRAP minute. Be sure to maintain consistent technique even when removing the pauses.
Paused Rope Climb Technique:
1. jump to rope and pause for :03 hanging with straight arms
2. lift feet as high as possible, create foot lock and pause for :03
3. stand on lock and pause for :03
4. repeat cycle with pauses until you reach the top of the rope.
5. lower from the top by slightly loosening your foot lock and descending hand-under-hand
Conditioning
3 rounds for time
5 wall walks
10 power snatches
10 burpees to a target
10 minute cap
Notes
Today’s workout is 3 rounds of 5 wall walks, 10 power snatches, and 10 burpees to a target. Your score is the amount of time it takes to complete the 3 rounds.
The wall walks should be completed in about a minute or less. You may reduce the amount of reps or the range of motion if necessary.
The power snatches should be done at a light or moderate weight and completed in quick singles or small touch and go sets.
The burpees should be done in under a minute. Decrease the reps or scale to regular burpees if necessary.
Jun 16, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
1.1.1 x 3-4 working sets at 5-10% heavier than last week’s weight, without missing.
rest :10 between reps. rest as needed between sets
Conditioning
Every 2 min x 6 sets (3 each)
Odd sets – 10 Pull Ups + 12 thrusters
Even sets – 12 toes to bar + 10 burpees over the bar
Notes
Today’s workout is six 2-minute rounds of work. On rounds 1,3, & 5 you will do 10 pull ups + 12 thrusters, and then rest until the next round begins. On rounds 2, 4, & 6 you will do 12 toes to bar and 10 burpees over the bar, and then rest for the remainder of the round. Your score is the time it takes to complete each of the rounds.
The pull ups, toes to bar, and thrusters should be completed unbroken. Substitute jumping pull ups or ring rows if necessary on the pull ups. For toes to bar, you can substitute straight leg raises, knee raises, v-ups, or sit ups if necessary.
Try to find a rhythm on the burpees over the bar. The 10 reps should be done in about :40 or less. Reduce the reps if necessary.
Jun 14, 2024
Conditioning
With a Partner
1 mile run cash in (together)
then
5 rounds OPWAAT
10 sand bag cleans to shoulder
20 push ups
32-40 calories
30 minute cap
Notes
Today’s workout will be done with a partner. You will start by running one mile together. Upon returning you will complete 5 rounds of 10 sandbag cleans, 20 pushups, and 32-40 calories. Your score is the time it takes to complete all of the work, or the amount completed in 30 minutes if you do not finish before the cap.
If the mile run is likely to take you more than 9 minutes, consider reducing the distance. Both teammates must finish the run before the 5 rounds can start.
Use a heavy weight for the sandbag cleans. The 10 reps shouldn’t take much more than a minute. Swap with your partner as necessary.
The pushups should be completed in sets of 5-10 at a time. Elevate your hands as necessary to complete these reps with a full range of motion.
The calories shouldn’t take more than about 2 minutes per round. Reduce the target amount if necessary.
