Sep 16, 2024
Strength
3 sets
A. :08 controlled wall facing handstand pushup negative to parallettes or plates x 1 rep
B. 4-7 deficit handstand push ups from easier position
rest ~:30 between A & B and :90 after B
Conditioning
AMRAP 14
8-10 shuttle runs
8 toes to bar
20 single arm dumbbell shoulder to overhead
Notes
Today’s workout is a 14 min AMRAP of 8-10 shuttle runs, 8 toes to bar, and 20 single arm shoulder to overhead with a dumbbell. The score will be the amount of rounds and reps in 14 minutes.
For the shuttle runs, find a pace that will allow you to complete the reps in about a minute. Focus on not chopping/cutting too hard, or jumping into your next rep. Make them nice and smooth.
The toes to bar should be done in no more than 2 sets. Toes to Air, hanging Knee raises, or V-ups are also good options.
The shoulder to overhead can be completed anyway; however, it is suggested to perform 10 reps on one arm and then switch. Use a weight that can allows for that, with only a short break in between arms if needed. A push press or push jerk is best here.
Sep 16, 2024
StrengthÂ
Every 2:30 x 6 rounds
snatch (pos. 2) + snatch
Conditioning
EMOM 12:00
min 1- :40 calories
min 2- :40 power snatches
min 3- rest
Notes
The workout today is a 12 minute EMOM. Minutes 1 and 2 will be max reps of calories on a machine and power snatches. The third minute will be followed by rest. The score will be the amount of calories plus the amount of snatches.
Find a pace on the calories that is tough but sustainable for multiple rounds. The power snatches should be moderately-heavy singles that are done every 7-10 seconds. A hang power snatch could also be used if needed.
Sep 13, 2024
Conditioning
teams of 4
AMRAP 12 (1 pair working at a time, alternating full rounds)
12-15 calories
50 double unders
15 pull ups
rest 2 mins
for time, 11 minute cap:
60 calories OPWAAT
30 synchro highfive burpees
60 synchro toes to bar (one pair working at a time)
Notes
Today’s workout will be completed in teams of 4 and will consist of a 12 minute AMRAP, followed by 2 minutes of rest, and then a chipper with an 11 minute time cap. Your scores are the amount of rounds and reps completed in part 1, as well as the time it takes to complete the chipper.
The AMRAP will consist of 15 calories, 50 double unders, and 15 pull ups. One pair will work through a round, with one person working at a time, and pairs will alternate full rounds. You can split the reps up however you want, but the calories should take no more than :45, the double unders no more than :40. and the pull ups no more than 2 sets.
The chipper will consist of 60 calories, 30 synchronized burpees, and 60 synchronized toes to bar.
One person will be working at a time on the calories. Switch partners as often as necessary to maintain a high intensity and avoid slowing down.
Find a consistent pace on the burpees and synch them up by being on the ground together and highfiving in the air at the top.
For the toes to bar, one pair will be working at a time, so in theory each person will do 30 reps–as pairs will be synchronized. choose a variation that allows you to get sets of at least 6 reps at a time.
Sep 12, 2024
StrengthÂ
A. power clean + front squat : Every 5 mins including min zero, hit 1 clean + 3 front squats at 70% of 1rm clean
B. bench press: find a heavy double in 15 mins
Conditioning
For Time:
40 wall balls
40 American kettlebell swings
40 box jump overs
40 wall balls
11 min cap
Notes
Todays workout is a chipper of 40 wall balls, 40 American kettlebell swings, 40 box jump overs, and another 40 wall balls. Your score is the time it takes to complete, or the amount of work completed if you don’t finish before the 11 minute cap.
The wall balls should be completed in no more than 3 sets per 40. Choose an appropriate weight.
The kettlebell swings should be completed in 2 sets.
Choose a safe height on the box jump over that allows for smooth and continuous movement without fear of failure or hesitation.
Sep 11, 2024
Deep Pulling & Bar Muscle Up Technique
3 rounds:
AMRAP minus 1
strict chest to bar OR challenging ring row
In between AMRAP (-1) sets, perform:
3-4 kip levers + 2-3 box bar muscle ups
Conditioning
In 3:00
12-16 calories
200m run
AMRAP cleans in the time remaining
–rest 1:00–
x4 rounds
Notes
Today’s workout is four 3-minute rounds of work with 1 minute of rest inbetween rounds. Each round consists of 12-16 calories, a 200m run, and then as many cleans in the remaining time. Your score is the amount of cleans you get across all 4 rounds.
The calories should be done in about :50 or less reduce the amount if necessary.
The run shouldn’t take much more than a minute. Reduce the the distance if necessary.
The cleans should be heavy. Something you definitely have to do singles on, but that you won’t miss any reps on. You can do these as squat cleans or power cleans. One rep every :10-:15 is a good pace if the weight is heavy enough.
Sep 10, 2024
Conditioning
Teams of 3:
In 6:00:
6 rope climbs buy in (OPWAAT)
then…
AMRAP
21 dumbbell bench press (OPWAAT)
15 synchro highfive burpees
–rest 3 min–
In 6:00
200m seabag run buy in
then…
AMRAP
21 synchro dumbbell snatch
15 hand release push up (OPWAAT)
Today’s workout will be done in teams of 3 and will consist of two 6-minute intervals separated by 3 minutes of rest. The interval starts with a buy in of 6 rope climbs, followed by as many rounds as possible of 21 dumbbell bench presses and 15 synchronized burpees in the time remaining. The second interval starts with a 200m seabag run, followed by as many rounds as possible of 21 synchronized dumbbell snatches and 15 hand release pushups in the time remaining. Your score is the sum total rounds and reps completed across both AMRAPs.
The rope climbs will be performed with 1 person working at a time. If you are not able to climb to the top of the rope you can just work the bottom half, or can substitute rope lowers or rope hang knee raises. 1-2 rope lowers = 1 rope climb, and 4-6 knee raises = 1 rope climb.
The bench press will be completed with one person working at a time (OPWAAT). This means each person will be doing just 7 reps at a time, so the weight can be moderate-heavy. These sets of 7 should be unbroken.
The burpees will be synchronized by all 3 teammates being on the ground together and in the air highfiving together.
For the seabag run, your team will share one seabag. Pass it amongst your teammates as necessary.
The dumbbell snatch will synchronize at the top of the movement. Try to get the 21 reps completed in 1 or maybe 2 sets per round. Use one of the dumbbells that you benched with.
The pushups will also be OPWAAT. If you cannot perform 5 hand release pushups at a time from the ground, elevate the hands.
Accessory Work
2-3 sets
A) elevated pigeon x 1 min/side
B) single leg crossbody KB RDL x 5-7/side
2-3 Sets:
A) hip airplane 3/side
B) banded good morning x 20
