Apr 15, 2024
Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
EMOM 15
min 1: 12-15 calories
min 2: :40 sandbag hold
min 3: 20m dumbbell front rack walking lunges
min 4: rest
Notes
Today’s workout is an EMOM of 12-15 calories, a :40 sandbag hold, and 20m of dumbbell front rack walking lunges. You will also get 1 minute of rest each round. A new round will start at the top of each minute. You will do 4 rounds through all of the movements, finishing before the final minute of rest. Your score is the weight used for the dumbbells and the weight of your sandbag.
The calories should not take more than :45. Decrease the amount if necessary.
The walking lunge should be unbroken each round.
Apr 14, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
In 2:00
12 kettlebell snatch
12 goblet squats
max burpees to a target
rest 1:00
x4 rounds
Notes
Today’s workout is four 2-minute rounds of work with 1 minute of rest in between rounds. Each round will consist of 12 kettlebell snatches (6 per arm), 12 goblet squats, and then as many burpees to a target in the remaining time. Your score is the amount of burpees completed each round.
Choose a light-moderate weight that allows you to be unbroken on the snatches and squats.
Choose a target height for your burpees that you cannot touch without jumping.
Apr 12, 2024
Conditioning:
Teams of 3
800m run together
60 burpee pull ups
40 devil press
20 wall walks
100 toes to bar
800m run together
30 minute cap
Notes
Today’s workout will be done in teams of 3 and consists of an 800m run, 60 burpee pull ups, 40 devil presses, 20 wall walks, 100 toes to bar, and another 800m run. Your score is the time to complete the workout, or the amount of reps completed if you don’t finish in the 30 minute cap.
The runs will be performed as a team. Don’t let these take more than 4:30. Reduce the distance if necessary.
Every other movement will be done with just one person working at a time (OPWAAT).
For the burpee pull ups and devil presses aim to compete 3-5 reps at a time before switching with a teammate.
For the wall walks do 1-3 reps at a time. These shouldn’t take longer than 5 minutes. Reduce the range of motion if necessary.
Toes to bar can be done in slightly larger sets. Maybe 5-10 reps at a time. You may substitute knee raises or straight leg raises if necessary.
Apr 11, 2024
Strength
1. Snatch high pull + power snatch (position 2) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
AMRAP 5
4 ground to overhead
6 lateral burpee over the bar
2, 4, 6,… front rack reverse lunges
rest 3 minutes
AMRAP 5
4 front rack reverse lunges
6 lateral burpees over the bar
2, 4, 6… ground to overhead
Notes
Today’s workout is two 5-minute AMRAPs with a 3 minute break in between. The first AMRAP starts with 4 ground to overhead, 6 lateral burpees over the bar, and 2 barbell front rack reverse lunges. You will repeat this as many times as possible in 5 minutes, while also adding an addition 2 lunges each round. The second AMRAP starts with 4 front rack reverse lunges, 6 lateral burpees over the bar, and 2 ground to overhead. You will repeat this as many times as possible in 5 minutes, adding an additional 2 ground to overhead each round. Your score is the total amount of rounds and reps completed across both AMRAPs.
Ground to overhead means you can either do a snatch or a clean and jerk.
Choose a light-moderate weight for the barbell that allows you to do your ground to overhead in very quick singles or small touch and go sets, and allows you to get at least 12 unbroken lunges.
The burpees over the bar should be done in :30 or less each round. Reduce the amount if you are significantly slower than this.
Apr 10, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row x 8-10 @ 21×1 x 8-10
kickstand RDL stretch x10 + :10/side
Notes
For the ring row, pick a challenging angle for 8-10 reps at the prescribed tempo. Aim for 10 reps each set. If you reached 10s on each set last week then make the movement more difficult this week. This can be done by lowering the angle of your body. Once you are completely under the rings you can elevate the feet, and even add weight to increase difficulty.
Treat the bench press the same way as the ring rows–if you reached 10 reps on each set last week then go heavier this week. If you stopped short of 10 reps on any set then repeat the same weight until you are able to get sets of 10 across.
Conditioning
21-15-9
calories
v ups
*5 wall walks after each round
9 minute cap
Notes
Today’s workout is 21, 15, 9 reps of calories and v-ups, with 5 wall walks performed after each round. This means you will do 21 calories, 21 v-ups, 5 wall walks. Then 15 calories, 15 v-ups, and 5 wall walks. You will finish with 9 calories, 9 v-ups, and 5 wall walks. Your score is the time it takes to complete the workout, or the amount of work completed if you do not finish in 9 minutes or less.
Your calories should be performed at a pace of at least 15 per minute. If you cannot maintain that pace then consider slightly decreasing the amount.
Choose a variation of v-up that allows you to complete each round in 1-2 sets. You may substitute single leg v-ups, tuck-ups, or sit ups.
The wall walks shouldn’t take much more than a minute each round. Reduce the amount of reps or range of motion as necessary.
