Jun 7, 2024
Conditioning
With a partner, 8 rounds for time
100m run
6 power snatch
12 burpees over the bar
18 push ups
24 jump lunges
32 minute cap
Notes
Today’s workout is 8 rounds of work to be completed with a partner. Each round will consist of a 100m run, 6 power snatches, 12 burpees over the bar, 18 push ups, and 24 jump lunges. Your score is the amount of time it takes to complete the 8 rounds, or the amount of rounds and reps completed in 30 minutes if you do not finish before the cap.
The run should be completed in 30 seconds or less. This is to be done as a team.
Everything else will be OPWAAT.
The power snatch can be moderate-heavy. This should be completed in quick singles. Sets of 1-3 reps at a time before switching partners makes sense.
The burpees over the bar shouldn’t take more than 1 minute. Switch to lateral burpees, regular burpees, or do few reps if you can’t do a least 12/minute.
The push ups should be completed in 2-4 sets per round. If you and your partner can knock out 9 each then great. Otherwise go for sets 5-5-4-4. Be sure to elevate the hands if necessary to allow for a full range of motion and quick sets.
The lunges should be completed in sets of 6-12 at a time. If you find it hard to speed through these, consider switching to bodyweight reverse lunges without jumping.
Jun 6, 2024
Strength & Mobility
Push Press
3 working sets of 10 touch-and-go reps. Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression
Conditioning
In 5 minutes:
500m row or 1k bike
15 burpees to a target
max strict pull ups
rest 2.5 minutes
In 5 minutes:
500m row or 1k bike
15 burpees to a target
max wall walks
Notes
Today’s workout is two 5-minute rounds of work separated by 2.5 minutes of rest. Each interval starts with a 500m row or 1k bike and 15 burpees to a target. The first interval finishes with an AMRAP of strict pull ups in the the time remaining. The second interval finishes with an AMRAP of wall walks in the remaining time. Your score is the total amount of pull ups and wall walks completed.
The machine work shouldn’t take more than 2:10. Reduce the target distance if necessary.
Choose a target that is out of your reach when standing with arms extended overhead. These shouldn’t take more than 1:15. Reduce the amount if necessary.
If you cannot complete multiple sets of at least 3 pull ups with quick breaks, scale to ring rows.
Wall walks should be completed at a pace of at least 4 per mintute. Adjust the range of motion if necessary.
Jun 5, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :10 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
24-16-8
goblet squats
kettlebell swings
12-16 calories after each round
8 minute cap
Notes
Today’s workout is 24-16-8 reps of goblet squats, and kettlebell swings, with 12-16 calories to be completed after each round. Your score is the time it takes to complete the work. You have 8 minutes to do so.
The goblet squats and kettlebell swings should be a moderate-heavy weight that allows you to complete each round in 1-2 sets. For the squats, maybe the rounds of 24 and 16 in 2 sets, and the round of 8 unbroken. The swings should be unbroken throughout.
The calories should be completed in under a minute. If this pace isn’t sustainable then consider slightly reducing the range.
Jun 4, 2024
Conditioning
WAP, OPWAAT, AMRAP 25
45-60 calories
100ft sandbag carry
10 sandbag clean to shoulder
10 shuttle runs
Notes
Today’s workout is a 25 minute AMRAP, to be performed with a partner. One person will be working at a time throughout the workout. Each round will consist of 45-60 calories, a 100ft sandbag carry, 10 sandbag cleans to the shoulder, and 10 shuttle runs. Your score is the amount of rounds and reps completed in 25 minutes.
The calories shouldn’t take more than 3 minutes. Decrease the target amount if necessary. Switch often enough for each partner to maintain a high intensity.
The sandbag carry should be completed in 50ft intervals.
The cleans should be completed in sets of 1-3 before switching partners.
The shuttle runs shouldn’t take much more than a minute. They can be completed in sets of 5 at a time.
Jun 3, 2024
Strength & Mobility
perform 1 rope climb x 4-5 sets. Check workout notes for technique details.
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30 ring support hold
Notes
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
Every 4 minutes for 3 rounds:
100ft forward crawl
200-250m row
AMRAP 10 pushups, 10 v-ups
3 minute cap on each round
Notes
Today’s workout is three 3-minute rounds, with 1 minute of rest between rounds. Each round starts with a 100ft forward crawl, followed by 200-250m on the rower, and then as many rounds of 10 push ups and 10 v-ups as possible in the time remaining. Your score is the total amount of rounds completed across the entire workout.
Try to keep moving on the crawl so you don’t waste any time. Keep your back parallel with the ground and take small steps.
The row shouldn’t take much more than 1 minute. If necessary you can slightly reduce the target distance to keep it at 1 minute or less.
The push ups and v-ups should each be completed in 2 sets or less each round. So elevate the hands if necessary on the pushups to get sets of at least 5 at a time. V-ups can be scaled to single leg, or tuck ups if necessary to get sets of at least 5 at a time.
