Mar 11, 2024
Strength
Push Press+ Jerk
build to a heavy set of 1+2 rep
then do 1-2 jerk triples with the same weight
*pause in receiving position of all jerks for :03
Notes
Aim to avoid missing any reps. Keep in mind that the push press will be a limiter in terms of weight, so make appropriately small jumps as you reach your working range.
Conditioning
AMRAP 10
8 double db snatch
100ft crawl
5 muscle ups or 10 chest to bar pull ups
rest 1:00
Notes
Today’s workout is a 10 minute AMRAP of 8 double dumbbell snatches, 100ft of crawling and 5 muscle ups. You will rest 1 minute after each round. Your score is the amount of rounds and reps completed in 10 minutes.
Choose a light-moderate set of dumbbells that allows you to complete the snatches unbroken each time.
The crawl should be completed completed quickly, hopefully in at least 50ft unbroken segments.
If you cannot do muscle ups then you can substitute chest to bar pull ups, chin over bar pull ups, or challenging ring rows. If you sub for a non-muscle up variation then change the reps from 5 to 10. Your scale should be challenging enough to require 2 sets to complete the 10 reps.
Mar 10, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 8-10 @31×1 tempo
push up x 8-12 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 are able to get to 10 reps each, set go heavier next 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 —> full pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
Aim for the top end of the rep range on each set. If you are able to reach 12 reps across then move to the next variation next 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
500, 400, 300, 200, 100m row
8, 12, 16, 20, 24 goblet squats
11 minute cap
Notes
Today’s workout is a couplet of rowing and goblet squats. You will complete a 500m row, 8 goblet squats, a 400m row, 12 goblet squats, a 300m row, 16 goblet squats, a 200m row, 20 goblet squats, and finally a 100m row and 24 goblet squats. Your score is the time it takes to complete all of the work, or the amount of work done in 12 minutes if you do not finish before the cap.
If you cannot maintain a pace of at least 2:15/500m, consider reducing the amount of meters by 10-20%.
Choose a weight for the goblet squats that allows you to complete at least 12 at a time unbroken. This means each round should be done in 1-2 sets.
Mar 8, 2024
Conditioning:
Teams of 3
320-380 Calories
+
5 Rounds for time
30 pull ups
30 dumbbell front rack reverse lunges
30 dumbbell push presses
30 v ups
25 minute cap
Notes
Today’s workout will be done in teams of 3. There are two parts of this workout that will be performed simultaneously. Each team will have a single machine that must reach 320-380 calories by the end of the workout. Each team will also be working towards completing 5 rounds of 30 pull ups, 30 dumbbell front rack reverse lunges, 30 dumbbell push presses, and 30 v ups. Your score is the time to complete both parts of the workout. You have 25 minutes to do so.
At all times one person will be working towards the calories, one person will be working on the 5 rounds, and one person will be resting. You may switch roles as often as you’d like. If your team finishes the calories before the rounds then one person must be hanging from a bar/rings OR be in front support at all times while the OPWAAT style work towards the 5 rounds continues.. If your team finishes the rounds before the calories, one person will be hanging from a bar/rings OR in front support at all times while the OPWAAT style work towards the calories continues.
If your team cannot maintain an average of about 13 calories per minute, choose a target amount that is less than 320 calories.
For the bodyweight movements choose variations that allow you to perform sets of 5-10 reps at a before switching with your teammate. For the pull ups you may substitute ring rows or jumping pull ups. For the v-ups you may substitute single leg v ups, tuck ups, single leg tuck ups, or sit ups. Try to pick one variation for each movement that you can stick with for the duration of the workout without sacrificing movement quality or scaling further.
Choose a dumbbell weight that allows you to complete sets 6-10 lunges and push presses at a time before switching with a teammate. If one movement is significantly harder than the other, base your weight off of the harder movement.
Mar 7, 2024
Open Workout 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Notes
Read more here.
Mar 6, 2024
Conditioning
With a partner, one person working at a time:
AMRAP 12
30 calories
40 alternating arm dumbbell snatch
10 wall walks
rest 3 minutes
AMRAP 12
30 calories
40 wall balls
20 burpee box jumpovers
Notes
Today’s workout will be two 12 minute AMRAPs done with a partner with one person working at a time. You will rest 3 minutes between AMRAPs. Your score is the combined amount of rounds and reps completed across the workout.
The first AMRAP will be 30 calories, 40 alternating arm dumbbell snatches, and 10 wall walks. The second AMRAP will be 30 calories, 40 wall balls, and 20 burpee box jump overs.
Your calories should not take longer than 2 minutes. Reduce the amount if necessary.
The dumbbell snatch and wall balls should be done in sets of 10-20 at a time before switching with your partner.
The wall walks and burpee box jumpovers should be done in smaller sets. maybe 3-5 at a time for the BBJO and 1-3 at a time for the wall walks.
Wall walks can be done with a reduced range of motion if necessary. Burpee box jumpovers should be done to a box that allows smooth and consistent movement with no fear of missing reps. You may step over your box if you aren’t confident jumping.
