Apr 9, 2024
Conditioning
WAP, alternate full rounds until each partner has completed 10 rounds rounds
4 db box stepovers
4 double db hang snatch
4 burpee box jump overs
7-10 calories
30 minute cap
Notes
Today’s workout will be completed with a partner and consists of 4 double dumbbell box stepovers, 4 double dumbbell hang snatches, 4 burpee box jumpovers, and 7-10 calories. You are your partner will alternate full rounds until each partner has completed 10 rounds. Your score is the time it takes to complete 10 rounds each, or the amount of rounds and reps completed at the 30 minute time cap if you do not finish.
The dumbbell work should be unbroken. Choose a light-moderate weight to allow this.
The burpee box jumpovers should be done in :30 or less. Choose a safe box height that you are confident jumping onto.
The calories should take no more than :30. Reduce the amount if necessary.
Apr 8, 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
AMRAP 11
50 wall balls
50 kettlebell swings
100ft crawl
100 double unders
Notes
Today’s workout is an 11 minute AMRAP of 50 wall balls, 50 kettlebell swings, a 100 ft crawl, and 100 double unders. Your score is the amount of rounds and reps completed in 11 minutes.
Use a moderate weight for the wall balls and kettlbell swings that allows you to complete 50 reps in 2-3 sets.
Try to move quickly through the crawl. Complete the 100ft is 1-2 sets.
Your double unders shouldnt take more than about :90. If you cannot complete 100 in that time then consider reducing the amount or doing single unders.
Apr 7, 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
EMOM 12
min 1: 12-15 calories
min 2: 8 pull ups + 8 push ups
min 3: 12-15 burpees
min 4: max toes to bar
Notes
Today’s workout is a 12 minute EMOM. You will start with 12-15 calories in minute 1, 8 pull ups + 8 push ups in minute 2, 12-15 burpees in minute 3, and then as many toes to bar as possible in minute 4. Your score is the amount of toes to bar completed across the workout.
The calories and burpees should be completed in :45 or less. Reduce the target range if necessary. If you are strong on the machine and fast on burpees then be sure to aim for the top end of the range if possible.
Choose a pull ups variation that allows you to complete 8 reps in 1 set. Jumping pull ups or ring rows would be good substitutions. Elevate your hands if necessary to allow you to complete your pushups unbroken as well.
Use the entire minute to accumulate toes to bar. Choose a variation that allows you get at least 12 reps in the minute. Knee raises or straight leg raises are good substitutions
Apr 5, 2024
Conditioning:
With a partner, for time
45-60 calories
10, 8, 6, 4, 2
power cleans OPWAAT
chest to bar pull ups relay
45-60 calories
10, 8, 6, 4, 2
wall walks OPWAAT
box jumps relay
45-60 calories
30 minute cap
Notes
Today’s workout will be completed in teams of 2. You will start by accumulating 45-60 calories on a single machine. You will then do 10, 8, 6, 4, 2 reps of power cleans and chest to bar pull ups. This will be followed by another 45-60 calories, and then 10, 8, 6, 4, 2 reps of wall walks and box jumps. You will finish with a final set of 45-60 calories. Your score is the time to complete everything, or the amount of work you get done in 30 minutes if you do not finish.
The calories will be performed OPWAAT style. Switch as often as necessary to maintain a high intensity. This should not take more than 3 minutes on any one set. Reduce the target range as necessary.
The power cleans will be performed OPWAAT as well. Choose a moderate-heavy weight that allows you to complete these as quick singles. Aim to complete 1-3 reps at a time before switching with your partner.
The wall walks will also be done OPWAAT style. These should be done at a pace of 4-5 per minute. Reduce the reps and/or range of motion as necessary to achieve this. Switch every 1-3 reps with your partner.
The chest to bar pull ups will be done relay style. This means partner 1 will do all 10 reps, then partner 2 will do all 10 reps before moving back to the power cleans. You should be able to knock these out in 1 or 2 quick sets each round. You may substitute regular pull ups, ring rows, or jumping chest to bar pull ups if necessary.
The box jumps will also be completed relay style. Choose a safe height for your box that you will not hesitate with and will not miss any reps on. You may switch to step ups if you are not confident jumping.
Apr 4, 2024
Strength
1. Snatch high pull + power snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
16-21 calories
15 goblet squats
45 double unders
13 minute cap
Notes
Today’s workout is 3 rounds of 16-21 calories, 15 goblet squats, and 45 double unders. Your score is the time to complete all 3 rounds or the amount of work completed at the 13 minute time cap.
Do not let the calories take more than 1:10. Reduce the range as necessary.
Choose a weight for the goblet squat that is challenging but still allows you to go unbroken each round.
If the double unders take more than 1 minute consider reducing the amount or doing single unders instead.
