Mar 5, 2024
Strength & Mobility
3-4 sets
cossack squat x 6-8/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 weeek.
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
40-50 calories
50 russian kb swing
40 burpees to a target
40-50 calories
12 minute cap
Notes
Today’s workout is a chipper of calories, kettlebell swings, and burpees to a target. Your score is the time it takes to complete or the amount of reps completed at the 12 minute time cap.
Calories should be completed in no more than 3 minutes per set. Adjust the amount as needed.
The kettlebell should be a light to moderate weight that allows you to complete 50 reps in 2-3 sets.
Choose a height for the target that is slightly out of your reach when standing with arms extended overhead. These should be done at a pace of 12/minute or faster.
Mar 4, 2024
Strength
Push Press+ Jerk
build to a heavy set of 2 reps (push press, jerk, push press, jerk)
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
EMOM 12
min 1: 8 chest to bar pull ups
min 2: 12 db front rack reverse lunges
min 3: 12 box jumps
Notes
Today’s workout is an EMOM of 8 chest to bar pull ups, 12 dumbbell front rack walking lunges, and 12 box jumps. You will complete the given movement and then rest until the top of the next minute. Your score is the weight used on the lunges.
Your chest to bar should be done in 2 sets or less. If you cannot perform chest to bar pull ups then do a harder pulling variation than your go-to pull up movement. Consider strict pull ups, challenging ring rows, or jumping chest to bar pull ups.
Use a weight for the lunges that allows you to complete the 12 reps unbroken each round.
Pick a safe height on the box that allows you to move smoothly through the 12 reps without any fear of missing a rep. Step down from each rep.
Mar 3, 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
2,4,6,8…
toes to bar
1,2,3,4
devil press
*8-10 calories after each round
9 min cap
Notes
Today’s workout is an ascending ladder of toes to bar and devil press with 8-10 calories performed after each set. Your score will be the amount of rounds and reps completed in 9 minutes.
Choose a variation of toes to bar that allows you to perform at least sets of 6 reps at a time unbroken.
Choose a light-moderate set of dumbbells that allows you to move into your devil press without hesitating and reach at least the set of 5 unbroken.
The row shouldn’t take longer than :30 at a time. adjust the amount of calories if necessary.
Mar 1, 2024
Conditioning:
With a partner, AMRAP 20, OPWAAT
50 calories
50 wall balls
10 wall walks
15 power cleans
….
Then take 6 minutes to find a heavy power clean without missing
Notes
Today’s workout will be a 20 minute AMRAP done with a partner, followed by a heavy power clean single. One person will be working at a time throughout the entire workout. You will complete 50 calories, 50 wall balls, 10 wall walks, and 15 power cleans. Your team will complete as many rounds and reps of this as possible in 20 minutes. At the end of the 20 minutes you will move immediately into a quest for a heavy single on the power clean from each partner. Your score for this portion will be the combined weight of the heaviest successful lift completed. Once an athlete misses a rep they are done and their score will be the last weight they completed before failing. You have 6 minutes to find your heavy weight.
Switch often enough on the calories to maintain a high intensity. Every :45-:60 might be a good strategy.
Keep the wall ball sets small enough to allow for near-continuous work. 10-20 at a time depending on your wall ball capacity likely makes sense.
Switch partners on the wall walk as often as necessary to avoid slowing down. maybe every 1-3 reps.
The power cleans should be a moderate weight that allows you to complete one rep every :06-:08.
For the heavy power clean, alternate attempts with your partner. You will be responsible for loading/unloading weight and can only use one bar for this portion. Be strategic with your rest and loading strategy, as a failed rep results in that partner no longer being able to make any attempts.
Feb 29, 2024
Open Workout 24.1
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Notes
Read more here.
