Apr 3, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row – weight 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 reach 10s on each set then make the movement more difficult next 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–find a working weight for this week and if you reach 10 reps on each set then you will go heavier next week. If you stop short of 10 reps on any set then you will repeat this weight until you are able to get sets of 10 across.
Conditioning
AMRAP 15
300m run
12 db push press
9 burpees over the dumbbells
6/side renegade row
rest 1 minute between rounds
Notes
Today’s workout is a 15 minute AMRAP of a 300m run, 12 dumbbell push presses, 9 burpees over the dumbbells, and 6/side renegade rows. You will rest 1 minute between rounds. Your score is the amount of rounds and reps completed throughout the entire workout.
The 300m run should’t take much more than :90. Reduce the distance as necessary.
Choose a light-moderate set of dumbbells that allows you to go unbroken throughout the entire workout on both the push press and the renegade rows.
The burpees shouldn’t take more than about :40. If you cannot hold this pace then either reduce the reps slightly or do regular burpees. You may also step over the dumbbells instead of jump if you are not confident that you will clear them each rep.
Apr 2, 2024
Conditioning
teams of 3, for time
1k row/2k bike cash in
5 rounds
200ft sandbag carry
30 toes to bar
15 burpee box jump overs
1k row/2k bike cash out
30 minute time cap
Notes
Today’s workout will be completed in teams of 3 and will consist of a 1k bike or 2k row buy-in, then 5 rounds of a 200ft sandbag carry, 30 toes to bar, and 15 burpee box jumpovers, followed by a 1k row or 2k bike buy-out. Everything will be completed with 1 person working at a time, which should allow you to go hard during your work windows as you will have a decent amount of rest built in. Your score is the time to complete the workout or however much work you complete if you do not finish within 30 minutes.
Your buy-in/buy-out should not take longer than 4:30 to complete If you cannot hold that pace then consider decreasing the distance slightly to an amount you can complete in that timeframe. Switch out with your partner often enough to maintain high intensity.
The sandbag carry should be done in 50-100ft segments before switching partners.
Choose a toes to bar variation that allows you to complete sets of 5-10 reps before switching partners. You may substitute knee raises or straight leg raises.
The burpee box jumpovers should be completed in sets of 3-5 at a time before switching partners.
Apr 1, 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
Every 4:00 x 4 rounds
20m db front rack walking lunge
max calories in time remaining
2 minute cap on each round
Notes
Today’s workout is 4 rounds of 2 minutes of work and 2 minutes of rest. Each round will consist of 20m of front rack dumbbell walking lunges, followed by as many calories as possible in the remaining time. Your score is amount of calories performed in your worst round.
Use a light-moderate set of dumbbells that allows you to complete the lunges in 1 or 2 quick sets each round.
Perform your calories at a hard but sustainable pace. 2 minutes of rest will not be enough time to recover from a full sprint.
Mar 31, 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 3 minutes:
15-20 calories
100 ft crawl
max pull ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
30 alternating arm hang db snatches
max push ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
5 wall walks
max muscle ups remaining time
Notes
Today’s workout is three 3-minute rounds, with 2 minutes of rest in between each round. Each round will start with 15-20 calories on the machine of your choice. In the first interval the calories will be followed by a 100 ft crawl and then as many pull ups as possible in the remaining time. The second interval will feature 30 hang dumbbell snatches and then as many push ups as possible in the remaining time. The final interval will follow the calories with 5 wall walks and then as many muscle ups as possible in the remaining time. Your score is the total amount of pull ups, push ups, and muscle ups completed across the workout.
The calories shouldn’t take more than 1 minute. If you are strong on the machine, aim for the top end of the range. If you are unable to reach at least 15 calories in a minute then you can reduce the amount to something you can achieve.
The middle movement of each interval should take no more than 1 minute either. If you cannot crawl 100 ft in that time consider reducing the distance. Pick a light enough weight for the snatch to get the 30 reps unbroken. If you cannot do 5 wall walks in 1 minute then reduce the reps and/or range of motion as necessary.
If you follow the aforementioned guidelines you should have a bout 1 minute per round to work on pull ups, push ups, and muscle ups.
For the pull ups and push ups you should be able to get at least 15 reps in the minute. You can substitute ring rows or jumping pull ups. You can also elevate the hands as necessary to get at least 15 full ROM push ups.
If you do not have muscle ups you may perform chest to bar pull ups, jumping chest to bar pull ups, chin over bar pull ups, or ring rows. Just make sure you choose a harder pull up/ring row variation than you did for the first interval.
Mar 29, 2024
Conditioning:
With a partner, AMRAP 30
200m run together
3 wall walk relay
30 synchro jumping air squats
20 sandbag cleans opwaat
rest 2 minutes after each round
Notes
Today’s workout will be a 30 minute AMRAP performed with a partner. Your team will do as many rounds as possible in 30 minutes of a 200m run, a 3 wall walk relay, 30 synchronized jumping air squats, and 20 sandbag cleans. You will rest for 2 minutes after each round.
The run shouldn’t take longer than about a minute. Reduce the distance as necessary.
The wall walk relay means partner 1 will perform 3 wall walks, then partner 2 will perform 3 wall walks. This shouldn’t take much more than a minute total. Reduce the range of motion or reps as necessary to keep it to about one minute per round.
Synchronized jumping air squats means you must be in the air together at the top of each rep. Be sure to also hit full squat depth each rep. Try to knock these out in just 1 or maybe 2 sets per round.
Your sandbag cleans will be performed OPWAAT style. Pick a light-moderate weight that allows your team to perform these reps without much hesitation. The 20 reps should be completed in less than 2 minutes. Keep these sets small; between 1-5 reps before switching with your partner.
