Oct 30, 2024
Strength
Every 3:00 x 4 sets
3 reps
reps 1& 2 @ 21×1 tempo
aim for around 75-80% of your max, same weight across sets
Conditioning
8-6-4-2
Thruster
Lateral Burpee Over the Bar
–rest 4:00–
X2
Cap: 10 min
Notes
Score is total WORKING Time, not including 4:00 rest. If you get capped, add one second for each rep not completed.
Burner today. Thrusters should be unbroken or in 2 sets in round 1. Burpees should be pushed knowing a long rest is coming.
In round 2, the goal is to hold on for as long as you can.
Oct 28, 2024
Strength
Every :10 x 6 @ 60-75% of 1rm power clean
1 Power clean
–rest 1:00–
X6 sets
Conditioning
“Zombie Crawl”
15 min AMRAP
3 Shuttle Runs
8 Right Arm Hang Dumbbell Snatch
25ft Right Arm Overhead Dumbbell Walking Lunge
3 Shuttle runs
8 Left Arm Hang Dumbbell Snatch
25ft Left Arm Overhead Dumbbell Walking Lunge
Notes
Shuttle runs should be something you can do in 30 seconds.
The Hang snatches should be an unbroken weight, performing all reps on the same arm.
A strategic break between the last hang snatch and lunge could be used. The lounge should be unbroken each round. The overhead lunge can be scaled to a front rack lunge, suitcase lunge, or goblet lunge.
Oct 27, 2024
Strength
Jump Cycle
1.Take 7 minutes to perform
Seated Box Jump
5 x 1.1.1
(1.1.1= resting 5-10 between each rep, aiming to have strong jumps)
+
5 min EMOM:
Broad Jump + Max Vertical Jump
5 x 1.1
Conditioning
“Witches Brew”
For time:
3 rounds:
30 double unders
9 Box Jumpovers
6 Kipping Chin over the Bar pull ups
–rest 1:00–
2 rounds:
30 double unders
12 burpees
8 chest to bar pull ups
–rest 1:00–
1 round:
30 double unders
15 burpee box jumpovers
12 bar muscle ups
Cap: 15 min
Notes
For the double unders, these should be unbroken, or done in less than 45 seconds. Perform 50 single unders if needed.
The pulling progression can be scaled with the following options:
9 Ring Rows –> 12 Foot Elevated Ring Rows -> 15 Toenail spotted Chest to bar pull ups
You can also individualize the pulling progression as you may need to. The pullups and chest-to-bar should be done in no more than 3 sets. The bar Muscle ups can be broken up as needed, or scaled down to either 12 or 9.
Oct 25, 2024
Conditioning
AMRAP 18:00
P1: 400m run
P2 + P3 : AMRAP OPWAAT
12- 15 cal machine
10 strict handstand push up or Push press
12-15 cal machine
10 BMU or 15 Chest to Bar or 20 Ring Rows
Notes
Partner 1 begins on a 400m run. Partners 2 and 3 are working through AMRAP Rounds of sHSPU/Push Press, Calories, and a Gymnastic pulling movement. When Partner 1 returns, choose another partner to hit the run, while the remaining two pick back up where the first two left off. You can switch movements on the AMRAP at any time. Continue for 18 mins.
If performing strict handstand push ups, make sure you can hit 2-4 reps throughout the entire AMRAP, otherwise go to a Push Press. The Push Press can be heavier to match the handstand push ups.
For the BMU, you can split the work however, just make sure you and your partner are getting as much equal work as possible.
Oct 24, 2024
Conditioning
Every 4:00 x 5 rounds
15-20 Calorie Machine
24 wall balls
12 Russian Kettlebell Swings
Goal is even round times`
Notes
Score is the average amount of time across all 5 rounds. Goal is “even” or “negative” round splits. Meaning, all times are the same, or you get faster as you go.
The Machine should take anywhere from 1:00 to 1:30
Wall balls can be broken up if needed, but should be done in around 1:00-1:30
Aim to hold onto the KB unbroken for all reps here. The reps are Russian/eye level, so you can aim to pick a slightly heavier weight than compared to American/overhead swings.
Oct 23, 2024
Strength
Every 3:00 for 5 sets:
A. Push Press – 3 reps w/ :01 pause overhead
RPE 7-8 (a little heavier than last week)
In between sets hit:
B. Split jerk balance x 3 w/ :02 pauses in the split
reset fully after each rep.
Conditioning
“Ladders”
AMRAP 5:00
2, 4, 6… bar facing burpees
3-5 strict chest to bar pull ups or ring row
–rest 2 minutes–
AMRAP 5:00
2, 4, 6… burpee to target
3-5 dips
Notes
Score will be the Sum of each AMRAP
Both Burpees variations today should be a nice and smooth pace. The bar facing burpees can be lateral if space is limited, but written as bar facing. The chest to bar/ ring rows should be fixed at a number that is sustainable for the whole AMRAP. Similarly with the dips.
For the Dips, you can go for a band assisted dip, toe assist, stationary dip, or push up variation depending on what will allow you to move steadily.
Choose movements that you can keep unbroken through the entire AMRAP. Make it about burpee capacity!
Burpee target should be about 6″ above reach overhead
