Nov 20, 2024
Strength
Back Squat
Take 15 mins to build to a heavy double
Conditioning
For Time:
21 Thruster
21 Burpee Pullups
15 Thrusters
15 Burpee Pull ups
9 Thrusters
9 Burpee Pull ups
Time Cap: 12 min
Notes
Thruster weight should be something you can hold onto for 2-3 sets for the 21, 1-2 for the 15, and trying for unbroken on the 9. For the burpee pull-up, you can jump right from the jump into the pullup, or jump into a kip swing for a kipping pullup. Scale to a jumping pullup from a box, or a superset of burpees and ring rows if needed.
Nov 20, 2024
Conditioning
20 min AMRAP:
200m run (or could be 250m row)
12 Box Jump Overs, 24/20″
10 Dumbbell Snatches
8 Toes to Bar
Today’s workout is a 20 min AMRAP of Running, box jump overs, dumbbell snatches and toes to bar. This is a retest from the beginning of our cycle.
Today’s workouts is all about picking a sustainable pace and sticking to it. The run should be done in 90 seconds or less from the first round, and trying to hold that, scale as necessary.
The box jump overs should be smooth and steady, and the transition to the dumbbell should be quick and unbroken reps. Step overs can also be performed.
If you have more then 3 strung toes to bar, go for all 8 today. If not, go for hanging knee raises.
Nov 18, 2024
Strength
Power clean
Take 15 mins to build to a heavy single
— rest 5:00–
then power clean battery test
Conditioning
Power clean battery test
8:00 AMRAP:
Power Cleans @ 90% of heavy
Notes
Today’s workout will be retested at the end of our cycle and is our Clean Battery test. You will take 8 mins to find as many reps as you can of 90% of the lift you hit previously. Your score will be the amount of power cleans you hit in the 8:00s
Keep track of both makes and misses
Nov 18, 2024
Strength
Take 10 minutes to find a max height seated box jump
Conditioning
15 min EMOM
Min 1- 15-20 Calorie machine
Min 2- Max Walking lunges with one DB
Min 3- rest
Notes
Calories should be done with about 10 seconds left, moving right onto the lunges. For the lunges, we’re looking for one steady minute of movement. The DB can be held anyway, but one hand must be on the DB at all times. We’re looking for at least 15 reps each minute, so adjust DB weight accordingly.
Nov 15, 2024
Conditioning
Teams of 3:
600m team run
60 Box Jump Overs
50 Cal Row
50 Burpee Box Jump Overs
400m Run
40 DBL DB Box Step-overs
30 Cal Row
30 DBL DB Burpee Box Step-overs
200m run
20 DBL DB Devil Press + DBL DB Box Step-overs
Cap: 30 min
Notes
DBL DB Burpee Box Step-overs – https://youtu.be/mx6k2ojwIj8
DBL DB Devil Press + DBL DB Box Step-overs – https://youtu.be/aOCrdolW3XI
(Note the DP includes a step over, not step up).
Break amongst the team, one partner working at a time. Any BBJO can become a step over. Choose DB weights that will allow you to hit at least 2-3 reps as a partner before needing to switch.
Nov 14, 2024
Strength
1. Build to RPE 8-9 for a single on the split jerk in 9 minutes
–rest 1 minute —
2. Every 2:00 x 4 sets
3 reps at 80% of your top weight
Conditioning
10-Min AMRAP:
1-2-3-4… Clean & Jerks
2-4-6-8… Toes-to-Bar
Notes
Score is the total amount of reps. goal would be to finish the round of 6 or more. The Clean and Jerks should be a moderately heavy weight, where you are probably doing singles for every rep. The toes to the bar should be one in big sets from 1-5, but maybe breaking the 6 and 8 to be strategic.
The Toes to bar can become toes to air, or V-ups (v-ups or sit ups would be 3-6-9-12…)
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
