Aug 21, 2024
StrengthÂ
3 sets
A. 6-8 donkey kicks/kick ups to wall + :20-:30 heel pulls on last rep
B. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
Conditioning
5 rounds
4-5 shuttle runs
12 toes to bar
8 alternating dumbbell snatch
10 minute cap
Notes
Today’s workout is 5 rounds of 4-5 shuttle runs, 12 toes to bar, and 8 alternatinng arm dumbbell snatches. Your score is the time it takes to complete or the amount of rounds and reps completed in 10 minutes.
The shuttle runs should take no more than :40. Reduce the amount if necessary.
The toes to bar should be completed in 1-2 quick sets. Scale to knee raises or straight leg raises if necessary.
The dumbbell snatch should be heavy. It should still be unbroken, but challenge yourself with the weight.
Aug 21, 2024
Conditioning
With a partner. Alternating full rounds until each partner has completed 4 rounds
30 double unders
15 empty bar push press
9-12 calories
15 minute cap
Notes
Today’s workout will be completed with a partner. You and your partner will alternate full rounds of 30 double unders, 15 empty bar push presses, and 9-12 calories until each partner has completed 4 rounds. Your score is the time it takes to complete the 4 rounds each, or the amount of work completed before the 15 minute time cap if you do not finish,
The double unders should be about :20 or so. Scale to single unders if necessary.
The push press should be unbroken. Be sure to hit quality positions.
The calories should be about :30-:40 or less. Reduce the amout if necessary to stay within that time.
Strength Accessory
2-3 sets
A1) Arnold Press: 10-12 reps
A2) Cuban Rotations: 15-20 reps
–rest 30-60seconds between movements–
2-3 Sets:
B1) Alternating Hammer Curls: 12-16 reps
B2) 25 Prone Overhead Banded Tricep Extensions
Aug 19, 2024
Snatch Work
Every :90 x 7
power snatch + snatch (pos. 2)
*:03 pause in bottom of snatch
build by feel
Conditioning
For time
30-20-10
hang power snatch
10-20-30
wall ball
*50 single unders after each round
Today’s workout is 30-20-10 hang power snatch, 10-20-30 wall balls, with 50 single unders performed after each round. Your score is the time it takes to complete or the amount of work completed under the 11 minute time cap if you do not finish.
The hang power snatches should be light, allowing you to complete each round in no more than 2-3 sets.
The wall ball should be completed in 1-2 sets per round.
The single unders shouldn’t take much more than about :30. Reduce the amount if necessary.
Aug 18, 2024
Strength
Every 2:00 x 6 rounds
3-5 reps strict chest to bar or strict pull up
OR
5-7 reps of banded pull ups or ring rows with
*:05-:10 chin over bar hold on last rep of each set
**perform 5-7 light barbell rows immediately after each set.
Conditioning
6 min AMRAP
12 alternating arm db hang clean and jerk
8 box stepovers w/ dumbbelll
20-24 calories
rest 3 min
For time, partitioned any way:
18 single arm devil press
24 box jump overs
34-42 calories
6 minute cap for part 2.
Notes
Today’s workout consists of two different parts. Part one a 6 minute AMRAP of 12 alternating arm dumbbell hang clean and jerks, 8 dumbbell box stepovers, and 20-24 calories. After completing this, you will rest for 3 minutes before completing part 2, which will be 18 single arm devil press, 24 box jump overs, and 36-42 calories. These reps can be partitioned however you would like, so you do not have to finish all of one movement before moving to the next. You will have two scores for this workout: the number of rounds and reps completed for part 1, and then the time it takes to complete part 2.
Choose a light dumbbell for this workout. The hang clean and jerks and the stepovers should be completed unbroken each round. The devil press shouldn’t take much more than about 2 minutes.
Choose a safe height for your box jumpovers that you are confident jumping to. These shouldn’t take much more than about :90.
You will have to push hard to finish the calories before the time cap. Find a hard pace that you can hold for a little over 2 minutes.
Aug 16, 2024
Conditioning
teams of 3, 5 rounds for time
10 deadlift relay
10 synchro pushups
30 pull ups* (OPWAAT)
200m run together
rest :90 after each round
30 minute time cap
*1 muscle up = 2.5 pull ups, round down for non whole numbers.
Notes
Today’s workout will be completed in teams of 3 and will consist of 5 rounds of 10 deadlifts, 10 synchronized pushups, 30 pull ups, and a 200m run. Teams will rest for :90 between rounds. Your score is the time it takes to complete all 5 rounds, including the rest.
A relay means partner 1 will do a set of 10 deadlifts, then partner 2 will do a set of 10 deadlifts, then partner 3 will do a set of 10 deadlifts. This should be done with a moderate weight and should be unbroken each round.
Pushups will be synchronized, with all 3 teammates reaching lockout at the same time. The 10 reps should be completed in 1 or 2 quick sets. Elevate the hands as necessary.
The pullups will be completed with one person working at a time (OPWAAT). These should be done in sets of 5-10 at a time. Acceptable substitutions include ring rows and jumping pull ups. Also, if any teammate is able to do muscle ups (bar or ring), these reps will count at 2.5 pullups, rounding down if ending on a non-integer. So:
1 muscle up = 2 pull ups
2 muscle ups = 5 pull ups
3 muscle up = 7 pull ups
4 muscle ups = 10 pull ups
The run will be done as a team and should take about 1 minute or less. Reduce the distance if necessary.
Aug 15, 2024
StrengthÂ
3 sets
A. 6-8 donkey kicks/kick ups to wall + :20-:30 heel pulls on last rep
B. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
Conditioning
Every 3:00 x 4 rounds
20 double unders
15 v-ups
10 burpees
20 double unders
2:30 cap per round
Notes
Today’s metcon is 4 rounds of work. You will start a new round every 3:00. Each round will consist of 20 double unders, 15 v-ups, 10 burpees, and another 20 double unders. Once you finish the work you will rest until the next round starts. Each round is capped at 2:30. Your score is the average time it takes you to finish the rounds.
The double unders should take :15-:20 at a time. Substitute single unders if necessary.
The v-ups should be completed in no more than 2 quick sets per round. Scale to tuck ups, single leg v-ups, or single leg tuck ups if necessary.
The burpees should be completed in no more than :45. Reduce the amount if necessary to stay in that timeframe.
