Wednesday 2024.10.09

Strength

Back squat
Every 2:30 x 5 sets

4 reps
rep 1 is @ 22×1 tempo

The aim today is around 70% of 1 rep max. Stay same weight across sets.

Conditioning

12 min EMOM:

Minute 1: 1 Round of Dumbbell DT
Minute 2: 15-20 AbMat Sit-ups
Minute 3: 35-50 Double unders

Notes

Today’s workout is a 12 min EMOM of Dumbell DT, situps, and double unders.

Dumbbell DT = 12 Dual Dumbbell Deadlifts, 9 Dual Dumbbell Hang Power Cleans, and 6 Dual Dumbbell Push Jerks.

The objective today is to improve capacity with the dumbbell. Choose a challenging dumbbell weight. The weight should be tough, and you should be able to do the complex either unbroken, or in DT format.

DT format: performing 11 deadlifts, then rest. Then, 1 deadlift into 8 hpc, then rest. Finally, 1 hpc into 6 unbroken. push jerks.

The situps and jump rope should be active rest. This could also be a good opportunity to practice double unders.

Tuesday 2024.10.08

Strength

Strict press

Take 8 mins to find a 8 rep max
–then–

Take 50% of max weight and do 2 AMRAP sets
–rest about 2 mins between AMRAP sets–

Conditioning

For Time, with a partner:

80-100 Cal Row (Partner 1 rows while Partner 2 holds a plank)
60 Box Step ups (OPWAAT)
40 Pull ups (OPWAAT)
20 Hang Power Cleans (OPWAAT)
40-50 Cal Bike (Partner 1 bikes while Partner 2 holds a plank)

Cap: 19 min

Notes

Today’s workout is a partner workout of rowing, box step ups, pull ups, hang power cleans and biking. The entire workout is One partner working at a time, splitting the reps as you deem necessary. A stipulation is that on the row and bike, the non working partner must be holding a push up plank.

The rows should be broken up into 10-15 cals a piece. The step ups, can also be broken up in a similar fashion.

The pull ups should be something that can be broken up into manageable sets. Ideally 10s, but if you and your partner want to break up smaller in sets of 5, then you can, if it’s smaller then that, scale to a ring row.

The hang power cleans should be a mod. heavy weight. Something that may take two sets each, 5-7 reps/partner.

The bike should be whatever you have left.

Monday 2024.10.07

Conditioning

20 min AMRAP:

200m run (or could be 250m row)
12 Box Jump Overs, 24/20″
10 Dumbbell Snatches
8 Toes to Bar

Notes

Today’s workout is a 20 min AMRAP of Running, box jump overs, dumbbell snatches and toes to bar. This will be retested at the end of our cycle.

Today’s workouts is all about picking a sustainable pace and sticking to it. The run should be done in 90 seconds or less from the first round, and trying to hold that, scale as necessary.

The box jump overs should be smooth and steady, and the transition to the dumbbell should be quick and unbroken reps. Step overs can also be performed.

If you have more then 3 strung toes to bar, go for all 8 today. If not, go for hanging knee raises.

Post Workout Accessory Work

2 Sets:

A. Lu Raises- 8-10 reps
B. Wall Angel – 3-4 slow controlled reps
C. Plate overhead stretch 5-7 reps with a :05 hold on last rep

Saturday 2024.10.05

Conditioning

Teams of 3: Waterfalling

3 Rounds for Time (each pa. does 3 rounds)
20/15 Calorie Row
20 American Kettlebell Swing
150 ft Single Kettlebell Suitcase Carry

–rest 2:00–

2 Rounds for time
25/20 cal row
8/arm Clean and jerk
100 ft Single Arm Front Rack carry

–rest 2:00–

1 Round for time
30/25 Calorie Row
6/arm Kettlebell snatch
50 fot Kettlebell Overhead Carry

Time Cap: 30 min cap

Notes

Today our workout is teams of 3, where each partner is waterfall-ing in after the other. How this will work, is parter 1 will start their row, as soon as partner 1 has completed their row, partner 2 will work on their row, while partner 1 works on their kettlebell swing. If you get to a point where a partner is on the movement you are moving onto, then you can rest, but the work should still be somewhat equal.

Note that each partner will complete 3 rounds before their rest. Your rest clock starts as soon as you finish your 3 rounds. Note the same order will occur for the 2 rounds and single round section.

The Carries should be an unbroken weight, and the KB movements should all either be unbroken or in 2 sets.

Friday 2024.10.04

Conditioning

Flash back Friday – Open 18.2 and 18.2a

1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees

then find a 1rm clean

Time cap: 15 minutes to complete 18.2 and 18.2a

Notes

Today’s workout is Open workout 18.2 and 18.2a. You will have 15 mins to complete the 1-10, and in the remaining time, find a heavy clean, performed anyhow. The score will be time to complete Part A, with a separate section to input clean score.

An ascending ladder is all about moving smoothly. The first 5 rounds will go by super quickly, but at that point you have barley completed 50% of the work.

Use a squat weight that you never have to drop, or maybe only break up from the round of 8 on.

The burpees should be smooth and steady.

We will be warming up your clean before the workout, make first opening weight a smart conservative weight to give you confidence, then jump.