Nov 20, 2024
Strength
Back Squat
Take 15 mins to build to a heavy double
Conditioning
For Time:
21 Thruster
21 Burpee Pullups
15 Thrusters
15 Burpee Pull ups
9 Thrusters
9 Burpee Pull ups
Time Cap: 12 min
Notes
Thruster weight should be something you can hold onto for 2-3 sets for the 21, 1-2 for the 15, and trying for unbroken on the 9. For the burpee pull-up, you can jump right from the jump into the pullup, or jump into a kip swing for a kipping pullup. Scale to a jumping pullup from a box, or a superset of burpees and ring rows if needed.
Nov 20, 2024
Conditioning
20 min AMRAP:
200m run (or could be 250m row)
12 Box Jump Overs, 24/20″
10 Dumbbell Snatches
8 Toes to Bar
Today’s workout is a 20 min AMRAP of Running, box jump overs, dumbbell snatches and toes to bar. This is a retest from the beginning 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.
Nov 18, 2024
Strength
Power clean
Take 15 mins to build to a heavy single
— rest 5:00–
then power clean battery test
Conditioning
Power clean battery test
8:00 AMRAP:
Power Cleans @ 90% of heavy
Notes
Today’s workout will be retested at the end of our cycle and is our Clean Battery test. You will take 8 mins to find as many reps as you can of 90% of the lift you hit previously. Your score will be the amount of power cleans you hit in the 8:00s
Keep track of both makes and misses
Nov 18, 2024
Strength
Take 10 minutes to find a max height seated box jump
Conditioning
15 min EMOM
Min 1- 15-20 Calorie machine
Min 2- Max Walking lunges with one DB
Min 3- rest
Notes
Calories should be done with about 10 seconds left, moving right onto the lunges. For the lunges, we’re looking for one steady minute of movement. The DB can be held anyway, but one hand must be on the DB at all times. We’re looking for at least 15 reps each minute, so adjust DB weight accordingly.
Nov 15, 2024
Conditioning
Teams of 3:
600m team run
60 Box Jump Overs
50 Cal Row
50 Burpee Box Jump Overs
400m Run
40 DBL DB Box Step-overs
30 Cal Row
30 DBL DB Burpee Box Step-overs
200m run
20 DBL DB Devil Press + DBL DB Box Step-overs
Cap: 30 min
Notes
DBL DB Burpee Box Step-overs – https://youtu.be/mx6k2ojwIj8
DBL DB Devil Press + DBL DB Box Step-overs – https://youtu.be/aOCrdolW3XI
(Note the DP includes a step over, not step up).
Break amongst the team, one partner working at a time. Any BBJO can become a step over. Choose DB weights that will allow you to hit at least 2-3 reps as a partner before needing to switch.
Nov 14, 2024
Strength
1. Build to RPE 8-9 for a single on the split jerk in 9 minutes
–rest 1 minute —
2. Every 2:00 x 4 sets
3 reps at 80% of your top weight
Conditioning
10-Min AMRAP:
1-2-3-4… Clean & Jerks
2-4-6-8… Toes-to-Bar
Notes
Score is the total amount of reps. goal would be to finish the round of 6 or more. The Clean and Jerks should be a moderately heavy weight, where you are probably doing singles for every rep. The toes to the bar should be one in big sets from 1-5, but maybe breaking the 6 and 8 to be strategic.
The Toes to bar can become toes to air, or V-ups (v-ups or sit ups would be 3-6-9-12…)
