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.
Nov 6, 2024
Strength
Take 10 minutes to perform:
5 sets of 2 reps @ 21×1 tempo
@ 55-60%
Conditioning
18 min EMOM
Min 1: 40 sec sandbag hold
Min 2: 8-10 goblet squats- increase weights every 2 rounds
Min 3: 30-45 sec jump rope practice
Notes
Sandbag Weight should be challenging but unbroken for all sets.
You will increase goblet squat weights every 2 rounds. This means you should have a moderate/ moderately heavy/ heavy KB as options. DBs can also be used for goblet squats.
The Jump rope can be a fun time to work on the skill today. Options include Single under, Speed Steps, Crossover Single under, Double under, Crossover Double under, or triple under! You can also alternate between both
Nov 5, 2024
Conditioning
Every 3:00x 6 rounds
13-18 Calories
10 dumbbell snatches
8 box jump overs
6 toes to bar
Goal is to keep round times similar
Calories should take no more than a minute. Dumbbell snatches should be smooth and unbroken, box jump overs should be a recovery.
This could be used as a day to work on toes to bar If 6 seems like a large number. Hanging Knee Raises and V-ups are also options. Looking to get :30 of work or more each round
Nov 4, 2024
Strength
Every 3 mins x 4 sets.
3 Position Power Clean (1, 2, 3) + front squat
Build to RPE 8-9 across rounds
+
Every 2:00 x 3 sets
3 clean pulls @ 90-100% of 1rm clean
Conditioning
30 Hang Power Snatch
20 burpees
20- Hang Power Snatch
10 burpee over the bar
10 Power Snatch snatch
5 burpee to 6″” target
8 minute cap
Notes
The 30 Hang power snatches should be broken in smart sets, around 2-4. This should be a weight that takes you around 60-90 seconds. the 20 burpees should be at a smooth pace and should also be done around 90 seconds – 2 mins.
Build weight in the power snatch. The middle set should be in 2-3 sets, and the burpee over the barshould be quick.
The final bar should be something that you can either hit in sets, or relatively quick singles, but can build in weight.
Nov 1, 2024
Conditioning
Teams of 3
** 200m team run after each round
21 Synchro Barbell Thrusters
One Athlete performs each
8 PU – 7 C2B – 6 BMU
15 Synchro Power Snatch
One Athlete performs each
6 PU – 5 C2B – 4 BMU
9 Synchro Power Clean
One Athlete performs each
4 PU – 3 C2B – 2 BMU
6 Deadlift
One Athlete performs each
3 PU – 2 C2B – 1 BMU
Cap: 20 min
Notes
Begin by performing 21 synchro thrusters. This should be a weight that you can either do all unbroken or most likely two sets. From there, send one athlete to perform 8 pull-ups, another to perform 7 chest-to-bar push-ups, and another to perform 6 bar muscle-ups.
A scale for the pulling can be: 15 Jumping Pullups, 12 Ring Rows, 9 Banded Strict Chest to bar or pullups.
This would follow, 12,9,6 and then 9,6,3 and 6,4,2.
You will then perform a 200m team run.
The barbell will progressively increase with weight, with the deadlift being the heaviest. The power snatches and power cleans should be a weight that is strategically broken into smaller sets, or even singles if needed.
The deadlift will be heavy, but fight for 1-2 sets.
Oct 31, 2024
Strength
Push Press
1.Take 12 mins to build to a heavy Triple
Then…
2. Every 1:30 x 3
2 Split Jerks @ 55-60% of heavy push press, with :03 pause in catch
Conditioning
In 3:00
20 Alternating Renegade Row
12-15 Calories on a machine
AMRAP*
Set 1 Perform AMRAP Sandbag Carry, 25 feet = 1 rep
Set 2 Perform AMRAP Shuttle Runs, 50 feet = 1 rep
Set 3 Perform AMRAP AbMat Situps.
–rest 1:00–
X3
Notes
Score wlil be the total amount of reps across all 3 minute AMRAPs
Renegade Rows should be either 20 unbroken fluid reps, or a quick break.
The machine should take about 45 seconds and no longer than a minute.
Looking for about a minute on the sandbag carry. Go for a challenging weight today. but something you could do at least 50 feet unbroken at a time.
25 foot down and. back =1 rep for shuttle run
