Oct 20, 2024
Strength
Power Clean + Full Clean
–reset on ground between reps–
A) Take 12 minutes to build across 6 sets to RPE 8
then…
Every :90 x 3 sets
3 clean pulls @ 10-20lbs heavier than top clean complex weight
same weight across all 3 sets
Conditioning
“Can I Kick It?”
EMOM 12:00
min 1: 35-50 double unders
min 2: 8 alternating arm DB hang clean & jerks (heavy)
min 3: 3 wall walks or :30 HSW practice
Notes
Today is meant to be less intensity and promotes the Opportunity to work on skills/heavier weight. The double unders should take anywhere from 30-50 seconds. So you can spend some time practicing the double under.
The clean and jerk is a low rep count, so don’t be afraid to go a touch lighter than normal. Still fight for unbroken sets, or maybe 4 and 4.
The Final minute can be either 3 wall walks or 30 seconds of handstand walk practice. The practice can be walking, shoulder taps on a wall, or weight shifts.
Oct 20, 2024
Conditioning
Teams of 3:
AMRAP 25 Minutes
1st Round:
3 Rope Climbs – OPWAAT
10 Synchro Dumbbell Snatches
20 Cal Row or Bike- OPWAAT
1 minute rest after each round
Continue increasing reps by 1 rope climb, 10 snatches, and 20 machine cals
Notes
Today’s workout is a an ascending round of rope climbs and synchro snatches and biking. The score will be the amount of rounds and reps.
The workout starts with 3 rope climbs, split however you want between you and your teams. You will then move to hitting synchronized dumbbell snatches with you and your team. You will then move to a machine to accumulate an amount of calories with one partner working at a time.
As a team you can sub body pulls if needed
Body pulls: rope climb = 2:1
Oct 18, 2024
Strength
Jump Cycle
A1. Standing Dumbbell Jumps
3x 3-5 reps for max height
+
A2. Every 2:00 x5 sets
30′ Power Skip for height –> into 2 max broad jumps
Conditioning
5-8-13 Reps for Time
Strict Handstand push-ups/ box pike / Z press
Deadlifts
* 200m run between rounds
Cap – 10 min cap
Notes
Today’s workout is a ascending rep scheme of strict handstand push ups and deadlifts with a 200m run between rounds.
The Strict handstand push-ups should be smooth where you can stay chipping away at the reps. For the set of 5, you should be able to perform them in 1-2 reps. From strict handstand push ups, we will go to box pike, or Z- press with a heavy weight
The deadlift should be heavy, but something that is done either unbroken or 2 sets for each set.
The run should be a place to shake out the arms and take a breath.
Oct 16, 2024
Conditioning
8 rounds:
12-15 calorie row
6-8 burpees over erg
–rest 1:00–
Hard cap of 2 mins/round
Cap: 25 min
Notes
Today’s workout is building on our capacity test. You will perform 12-15 calories on a rower, and the 6-8 burpees over the erg.
If you are using a Bike erg, then perform burpees over a line. You can jump or step over rower.
Goal is to improve speed each time. Your score will be the average time of all rounds, so keep track of your round times.
Start off conservative, and use the machine screen to gauge how to increase machine pace, and then attempt to improve burpee speed.
Oct 16, 2024
Strength
Back squat
Every 2:30 x 5 sets
4 reps
reps 1+2 @ 22×1 tempo
reps 3 +4 @ full speed
Aim for around 65-70% of your max, same weight across sets
Conditioning
“Taylor Series”
8 EMOM:
All in 1 minute:
1 Front Squat
2 Push Press
3 pull ups
Each round, each movement increases by 1 rep
*If you cannot perform the movements in the given minute, stay at the same rep scheme for the next round.
Score: total amount of reps- Completing the full rep scheme equals 132 reps
In Minute 1 you will perform 1 front squat, 2 push presses, and 3 pullups. If you cannot perform pull ups, you can perform ring rows.
In minute 2, you will perform 2 FS, 3 PP, and 4 pull ups, so on and so forth.
Choose a weight that can allow for unbroken front squats, followed by a short break if needed, and then either an unbroken set or smart sets for the push press.
