Mar 28, 2024
Strength
build to a heavy single on the muscle snatch
then continue building to a heavy set of 2 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
EMOM 16
min 1: 10-15 cal bike
min 2: 8-12 pull ups
min 3: 10-15 cal row
min 4: 8-12 push ups
Notes
Today’s workout is a 16 minute EMOM of 10-15 bike calories, 8-12 pull ups, 10-15 rower calories, and 8-12 push ups. Your score is the total amount of reps + calories completed across the entire workout.
Your work on the machines shouldn’t take more than :45. Decrease the range if necessary.
Choose variations for the gymnastics movements that allow you to complete the reps in 1-2 sets per round. You can scale pullups to ring rows or jumping pull ups. You can elevated the hands for pushups if necessary. For both movements aim to pick an appropriate movement variation that allows you to go the entire workout without scaling further.
Mar 27, 2024
Strength & Mobility
3-4 sets
cossack squat x 4-6/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous week.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
4:00 AMRAP:
8 db box step overs
12 toes to bar
rest 2 minutes
4:00 AMRAP:
12 db front rack reverse lunges
16 alernating arm hang dumbbell snatches
Notes
Today’s workout is two 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 8 dumbbell box stepovers and 12 toes to bar. You will complete as many rounds of that in 4 minutes, rest for 2 minutes, and then complete as many rounds of 12 dumbbell front rack reverse lunges and 16 hang dumbbell snatches as possible in 4 minutes. Your score is the total amount of rounds and reps completed across both intervals.
Choose a moderate weight set of dumbbells that allows you to go unbroken on the step overs and lunges. You should also be able to use one of the dumbbells as your weight for the snatches and be unbroken on those as well.
Choose a toes to bar variation that allows you to complete the 12 reps in 1-2 sets per round. Knee raises or straight leg raises are a good substitute.
Mar 26, 2024
Conditioning
Teams of 3
400-500 calorie bike (OPWAAT)
&
alternating full rounds until each person has completed 6 rounds
3 power clean & jerk
6 bfb
9 deadlift
30 minute cap
Notes
Todays workout will be completed in teams of 3. Each team will have a single bike, on which one person will continuously be working towards 400-500 calories. Teammates will also alternate full rounds of 3 power clean and jerks, 6 bar facing burpees, and 9 deadlifts until each person has completed 6 rounds. Your score is the time it takes to complete both tasks, or the amount of work completed at the 30 minute time cap if you do not finish.
If your team can maintain a pace of 18-20+ calories per minute, aim for 500 total. If you cant complete at least 14 calories per minute, consider aiming for an amount that is less than 400. Switch partners as often as you’d like.
The weight on the bar should make for moderate-heavy clean and jerks and light-moderate deadlifts. You should be able to do your 3 clean & jerks in quick singles, touch-and-go at the shoulder. You should be able to complete the deadlifts in one touch and go set.
The 6 burpees shouldn’t take more than :25 – :30. reduce the reps if necessary.
Once you hit your calorie target you may stop biking and focus solely on the 6 rounds per person. If you finish the 6 rounds first, you may focus solely on the hitting your calorie target.
Mar 25, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you were able to get to 8 reps each set last week, go heavier this week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
If you were able to get to 8 pushups each set last week, do a harder variation this week.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
Every 4:00 x 4 rounds
odd sets:
18-22 calorie row
max kettlebell swings
even sets:
18-22 calorie row
max wall walks
2:30 cap each round
Notes
Today’s workout is 4 rounds of 2:30 of work and :90 of rest. You will row 18-22 calories, then complete as many kettlebell swings as possible in the time remaining. You will then rest for :90 before completing another 18-22 calorie row followed by as many wall walks as possible. You will then rest for :90 before repeating this all again one more time. Your score is the total amount of kettlebell swings and wall walks completed across all 4 rounds.
Don’t spend more than :90 on the machine. If you are a strong rower then aim for 22 calories. If you cannot reach at least 18 calories in :90 then reduce the target amount.
Try to hang on to your kettlebell for one big set if possible. Choose a moderate weight that will hopefully allow for this.
Mar 24, 2024
Strength
Jerk Dip + Jerk
build to a heavy set of 1+1
*pause in receiving position of all jerks for :03
Conditioning
5 rounds
10 db front squat
8 db push press
6/side renegade rows
1:00 rest
13 minute cap
Notes
Today’s workout is 5 rounds of dumbbell 10 front squats, 8 dumbbell push presses, and 6/side renegade rows. You will rest 1 minute after each round. Your score is the amount of time it takes to complete the 5 rounds or the amount of rounds & reps completed if you don’t finish in 13 minutes or less.
Use a single set of dumbbells for the entire workout. Use a light to moderate weight that allows you to go unbroken on each movement each round. If one movement is significantly harder than the others then base your weight selection on that movement.
A renegade row is a dumbbell row performed from the push up plank position. 6 per side or 12 total reps per round.
