Nov 1, 2024
Conditioning
Teams of 3
** 200m team run after each round
21 Synchro Barbell Thrusters
One Athlete performs each
8 PU – 7 C2B – 6 BMU
15 Synchro Power Snatch
One Athlete performs each
6 PU – 5 C2B – 4 BMU
9 Synchro Power Clean
One Athlete performs each
4 PU – 3 C2B – 2 BMU
6 Deadlift
One Athlete performs each
3 PU – 2 C2B – 1 BMU
Cap: 20 min
Notes
Begin by performing 21 synchro thrusters. This should be a weight that you can either do all unbroken or most likely two sets. From there, send one athlete to perform 8 pull-ups, another to perform 7 chest-to-bar push-ups, and another to perform 6 bar muscle-ups.
A scale for the pulling can be: 15 Jumping Pullups, 12 Ring Rows, 9 Banded Strict Chest to bar or pullups.
This would follow, 12,9,6 and then 9,6,3 and 6,4,2.
You will then perform a 200m team run.
The barbell will progressively increase with weight, with the deadlift being the heaviest. The power snatches and power cleans should be a weight that is strategically broken into smaller sets, or even singles if needed.
The deadlift will be heavy, but fight for 1-2 sets.
Oct 31, 2024
Strength
Push Press
1.Take 12 mins to build to a heavy Triple
Then…
2. Every 1:30 x 3
2 Split Jerks @ 55-60% of heavy push press, with :03 pause in catch
Conditioning
In 3:00
20 Alternating Renegade Row
12-15 Calories on a machine
AMRAP*
Set 1 Perform AMRAP Sandbag Carry, 25 feet = 1 rep
Set 2 Perform AMRAP Shuttle Runs, 50 feet = 1 rep
Set 3 Perform AMRAP AbMat Situps.
–rest 1:00–
X3
Notes
Score wlil be the total amount of reps across all 3 minute AMRAPs
Renegade Rows should be either 20 unbroken fluid reps, or a quick break.
The machine should take about 45 seconds and no longer than a minute.
Looking for about a minute on the sandbag carry. Go for a challenging weight today. but something you could do at least 50 feet unbroken at a time.
25 foot down and. back =1 rep for shuttle run
Oct 30, 2024
Strength
Every 3:00 x 4 sets
3 reps
reps 1& 2 @ 21×1 tempo
aim for around 75-80% of your max, same weight across sets
Conditioning
8-6-4-2
Thruster
Lateral Burpee Over the Bar
–rest 4:00–
X2
Cap: 10 min
Notes
Score is total WORKING Time, not including 4:00 rest. If you get capped, add one second for each rep not completed.
Burner today. Thrusters should be unbroken or in 2 sets in round 1. Burpees should be pushed knowing a long rest is coming.
In round 2, the goal is to hold on for as long as you can.
Oct 28, 2024
Strength
Every :10 x 6 @ 60-75% of 1rm power clean
1 Power clean
–rest 1:00–
X6 sets
Conditioning
“Zombie Crawl”
15 min AMRAP
3 Shuttle Runs
8 Right Arm Hang Dumbbell Snatch
25ft Right Arm Overhead Dumbbell Walking Lunge
3 Shuttle runs
8 Left Arm Hang Dumbbell Snatch
25ft Left Arm Overhead Dumbbell Walking Lunge
Notes
Shuttle runs should be something you can do in 30 seconds.
The Hang snatches should be an unbroken weight, performing all reps on the same arm.
A strategic break between the last hang snatch and lunge could be used. The lounge should be unbroken each round. The overhead lunge can be scaled to a front rack lunge, suitcase lunge, or goblet lunge.
Oct 27, 2024
Strength
Jump Cycle
1.Take 7 minutes to perform
Seated Box Jump
5 x 1.1.1
(1.1.1= resting 5-10 between each rep, aiming to have strong jumps)
+
5 min EMOM:
Broad Jump + Max Vertical Jump
5 x 1.1
Conditioning
“Witches Brew”
For time:
3 rounds:
30 double unders
9 Box Jumpovers
6 Kipping Chin over the Bar pull ups
–rest 1:00–
2 rounds:
30 double unders
12 burpees
8 chest to bar pull ups
–rest 1:00–
1 round:
30 double unders
15 burpee box jumpovers
12 bar muscle ups
Cap: 15 min
Notes
For the double unders, these should be unbroken, or done in less than 45 seconds. Perform 50 single unders if needed.
The pulling progression can be scaled with the following options:
9 Ring Rows –> 12 Foot Elevated Ring Rows -> 15 Toenail spotted Chest to bar pull ups
You can also individualize the pulling progression as you may need to. The pullups and chest-to-bar should be done in no more than 3 sets. The bar Muscle ups can be broken up as needed, or scaled down to either 12 or 9.
