May 1, 2024
Strength & Mobility
3-4 sets
incline db bench press build to heavy set of 8 @ 21×1
ring row build to heavy set of 8 @ 21×1
kickstand RDL stretch x10 + :10/side
Notes
across 3-4 rounds, build up to your heaviest weight you can perform for 8 quality reps at the prescribed tempo on the db bench and the ring row.
To make the ring row harder you can decrease the angle of the body, elevate the feet, and finally add weight if necessary.
Conditioning
EMOM 12
Min 1: 20 alternating arm dumbbell snatches
Min 2: 12-15 box jumps – step down
Min 3: AMRAP Muscle Ups
Min 4: Rest
Notes
Today’s workout is a 12 minute EMOM. Minute one is 20 alternating arm dumbbell snatches. Minute two is 12-15 box jumps. Minute 3 is an AMRAP of muscle ups. Minute four is rest. Your score is the amount of muscle ups complete across the workout.
Use a dumbbell that allows you to go unbroken on the snatches.
Choose a safe height for the box that allows you to move quickly through the 12-15 reps.
If you cannot perform muscle ups then you may substitute chest to bar pull ups, chin over bar pull ups, or jumping chest to bar pull ups.
May 1, 2024
Conditioning
With a partner, AMRAP 25
400m run
18-15-12
toes to bar
push ups
80m kettlebell farmers carry
rest 2 minutes after each round
Notes
Today’s workout is a 25 minute AMRAP, to be completed with a partner. You will start with a 400m run, followed by 18-15-12 toes to bar and pushups, and then an 80m kettlebell farmers carry. You will get as many rounds of this as possible in 25 minutes, resting two minutes after each round.
Everything is OPWAAT except for the run.
The run should not take more than about 2:00. Reduce the distance if necessary.
Choose a variation of toes to bar and pushups that allow you to complete each round in 2-3 sets or less. This means you should be able to do sets of at least 5-6 reps of whatever variation you choose, repeatedly without further scaling. You may substitute knee raises or straight leg raises for toes to bar. Elevate the hands as necessary on the push up.
Use a heavy set of kettlebells that allows you to complete the farmer carry in 20-40 meter segments
Apr 29, 2024
Strength & Mobility
across 3-4 rounds:
Bulgarian split squat build to heavy set of 6 @ 31×1
between sets cobra hang :20-:30 (center, left, right)
Conditioning
21-15-9
calories
straight arm burpees
9-6-3
squat cleans
10 minute cap
Notes
Today’s workout is 21-15-9 calories and straight-arm burpees, 9-6-3 squat cleans. This means you will do 21 calories, 21 straight-arm burpees, 9 squat cleans. This will be followed by 15 calories, 15 straight arm burpees, 6 squat cleans, and then 9 calories & staight-arm burpees and 3 squat cleans.
If you can’t get at least 15 calories per minute consider slightly reducing the target amount.
You should be able to get at least 12-15 straight-arm burpees per minute. Adjust the amount as necessary.
Your squat clean weight should be moderate to heavy. Perform quick singles.
Apr 28, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row build to a heavy set of 8 @ 21×1
diagonal stretch x10 + :10/side
Notes
For the Z Press, perform all sets at the same weight aiming for perfect posture and overhead position. For the Seal Row, build to a heavy set of 8 @ 21×1 across the 3-4 rounds.
Conditioning
5-4-3-2-1 wall walks
2-4-6-8-10 devil press
*30 double unders after each round
11 minute cap
Notes
Today’s workout is 5-4-3-2-1 wall walks, 2-4-6-8-10 devil press, and 30 double unders after each round. This means you will start with 5 wall walks, 2 devil press, and 30 double unders. This will be followed by 4 wall walks, 4 devil press, and 30 double unders. You will continue in this fashion until you’ve completed the round of 1 wall walk, 10 devil press, and 30 double unders. Your score is the time to complete the workout. There is an 11 minute time cap.
If you can’t maintain a pace of at least 4 wall walks per minute, consider slightly reducing the reps or the range of motion.
The weight on the devil press should be moderate. You should be able to perform at least 8 reps per minute.
Your sets on the jump rope should take no more than :20-:25. Scale to single unders or decrease the reps if necessary.
Apr 26, 2024
Conditioning:
With a partner, OPWAAT, AMRAP 25
50 wall balls
50 lateral burpee box jump overs
Notes
Today’s workout is a modified version of Quarterfinals workout 24.2. You will work with a partner and perform as many rounds as possible of 50 wall balls and 50 lateral burpee box jump overs in 25 minutes. One person will be working at a time throughout the entire workout.
Choose a light-moderate weight for the wall ball. You should be able to do 50 reps in 4 sets or less.
Choose a safe height for the burpee box jump over that allows you to move confidently through your reps. Step down from the box each rep. You can lower the box or do step overs if you are not confident jumping. These should be done in small sets, maybe 5 at a time before switching with your partner.
