Nov 14, 2024
Strength
Back Squat
Take 12:00 to build to an RPE 9 across 5 sets of 3 reps
Conditioning
14 min AMRAP:
6 Strict Pull-Ups
12 Push-Ups
24 Wall Balls (20/14 lb)
**Can Partition individual rounds as needed.**
Notes
You will be able to break this round-up as you need to. There is an unlimited amount of different permutations you could choose here, but they should be based on sustainability. If the 6 strict pull ups seem too much, you can sprinkle 3s 2s or however you need to. Similarly with the wall balls. An example could be
2 strict pull ups
6 push ups
12 wall balls
2 strict pull ups
6 push ups
12 wall balls.
Strict pull ups can become strict box assisted chest to bar, or ring rows. Push ups can become elevated push-ups. Wall balls can become goblet squats.
Nov 14, 2024
Conditioning
Every 4:00 x 5
200-300m Row
12 Russian KBS
40 Double unders
Goal is to get close to exact times each round
*Increase Double under by 5 each round*
Since we are increasing double unders by 5 each round, you are going to want to modulate the row from the beginning. Start of the row with a conservative pace, knowing that you will have to increase the pace on the row if you want to finish at there same time with the double under.
The rKBS should be unbroken every round and can be on the heavier side. Dubs should take no more than 40 seconds for every round except maybe the last.
Nov 11, 2024
Strength
13 min EMOM
1 clean, power or squat.
Conditioning
2:00/ 2:00 off
10-13 Calorie Machine
10 Box jump overs/ stepovers
Max Burpees in remaining time
Goal is to get to 50 Burpees
Cap: 4 rounds
Notes
Score will be total time today, excluding rest. So if you finish in the 3rd round with :10 second remaining, your score would be: 5:50. If you get capped you score is 8:00 plus one second for every burpee still needed to be completed.
Pick a Calorie amount that you can get done in less then 45 seconds. The box jump over/stepovers should also take around 45 second, leaving over 30 seconds for burpees.
The Burpees will be a big push, so if 50 seems like to many, 40 can also be a number to shoot for. The goal would be to get more than 10 burpees per round. So if after round 1 that doesn’t seem achievable, modify the reps/movements.
Nov 10, 2024
Strength
4 sets:
1A. Tall Box Jump
2 reps
+
1B. Weighte DB Jumps 1.1.1
then..
2. Stick Jump Progression + Broad Jump
Every 1:30 x6:
1.1.1 stick jumps + 1 Broad Jump
Conditioning
3 rounds:
50 feet SA dumbbell suitcase lunge
12 toes to bar
2 rounds:
50 feet SA Front Rack lunge
9 chest to bar
1 round:
50 feet SA overhead lunge
6 BMU
Time Cap: 11 min
Notes
All lunges can be switched arms at any point. The suitcase and front rack lunges should be done without much break. The Overhead lunge may be smart to strategically break at the 25-foot point.
Small Sets on Toes to bar, looking to be done with each set of 12 in about 45 seconds at the most. Similarly with chest-to bar. Finally, hold onto a big set of BMU.
Scaled progression:
Toes to bar = Toes to Air, hanging knee raises, V-ups/Situps
Chest to bar- Kipping chin over the bar, jumping chest to bar
Bar Muscle up- Chest to bar (increase number), Strict box assisted chest to bar
Nov 8, 2024
Conditioning
Teams of 3
20 min AMRAP:
200m run with medball
60 wallballs
60 Abmat situp with ball
20 Deadlift
*If the ball drops at any point in the workout- 15 burpee penalty for entire team
Notes
You will start with the entire team running with the medicine ball. You can pass the ball as needed. You will then move into 60 wall balls, where one partner is working at a time. You can switch midair or hand the ball off, but the ball cannot touch the floor.
From there, move into 60 ab mat situps. You will perform in a triangle where you will toss the ball from one partner to the other. The two non working partners do not need top perform a situp unless you have the ball. Once again, the ball cannot touch the ground.
Finally, you will perform 20 deadlifts as a team with one partner working at a time. The ball must be held by one member of the team. The deadlift weight should be challenging, something you should manage 5-7 reps of and the switch.
Nov 7, 2024
Strength
1) 7 min EMOM:
1 split jerk w/ :02 pause in split
build to RPE 7-8 across rounds
+
2)
3 sets of 5-7 per arm single arm inverted KB press from split
keep split stance the same regardless of working arm
Conditioning
For Time:
400m run buy in:
into
2 rounds:
18 hand release pushups
15 pull ups
12 bbjo
into
200m run cash out
14 min cap
Notes
Run should be done in no more than 3 minutes. A machine can also be subbed. 400-500m row or 800-1k bike.
The hand release push ups should be smooth reps. You can modify to a hand release with knee assist, elevated push up or Z-press. you can also upscale to a strict handstand push up, but this should be a number you can do in 2-3 sets.
The pull ups should be able to break in 2-3 sets at the most. We will go for wither Ring Rows, or jumping pullups today.
burpee box jump overs should be smooth and steady reps, taking around 1 min – 1:30.
Finish strong with a hard 200m run or 250m row or 500m bike.