Aug 5, 2024
Deep Pulling Cycle
1:30 AMRAP
–rest 2:00–
X2 rounds
choose one of the following movements and perform as many reps as possible in :90
-strict chest to bar pullups
-strict pull ups
-challenging ring rows
Conditioning
MOM 15
min 1- 10 DB bench press + 8 box jump step downs
min 2- 20 wall balls
min 3- 5-7 shuttle runs
Notes
Today’s workout is a 15 minute EMOM, meaning you will start a new round each minute for 15 minutes. Minute 1 will consist of 10 dumbbell bench presses and 8 box jumps. Minute 2 will be 20 wall balls. Minute 3 will be 5-7 shuttle runs. You will move through 5 total rounds of this.
The dumbbell bench press should be a light or moderate weight that allows you to remain unbroken throughout the entire workout.
Choose a safe height for your box jumps that you are confident jumping onto and will not hesitate one.
The wall balls should be unbroken throughout the workout.
The shuttle runs should take no more than :40 per round. Try to pick a number between 5-7 and stick with it and hold your same pace throughout the workout.
Aug 4, 2024
Strength
Every :90 x 6 rounds
3 position power snatch (1, 2, 3) + OHS
pause for :01 in each position and in the receiving position on each rep. then pause for :03 in the bottom of the OHS
Conditioning
2:00 on/ 2:00 off x 3 rounds
AMRAP power clean and push jerks
slightly increase weight each round
Notes
Today’s workout is 3 rounds of 2 minutes of work with 2 minutes of rest in between each round. During each working interval you will do as many power clean & push jerks as possible. Your score is the total amount of reps completed across the workout.
The clean and jerks should be completed as quick singles. Aim to start the first round at a light-moderate weight and add 5-10lbs each round. At no point should you be at risk of failing reps.
Aug 3, 2024
Conditioning
Teams of 3, 25:00 Clock
15 rope climb cash in
then AMRAP:
5 power clean each waterfall into
10 toes to bar each
200m run together
rest 1 minute after each round
Notes
Today’s workout will be done in teams of 3 and will last 25 minutes. The workout starts with a 15 rope climb cash in, followed by as many rounds as possible of 5 power cleans each, 10 toes to bar each, and a 200m run together, with 1 minute of rest after each round. The power cleans and toes to bar will be done waterfall style. Your score is the amount of rounds and reps completed.
Waterfall relays mean partner 2 can start the power cleans once partner 1 moves onto the toes to bar. Once Partner 2 finishes power cleans they can then start the toes to bar only if partner 1 has finished their ttb. The same pattern applies to partner 3–they will start power cleans once partner 2 starts ttb. Once all partners are done with power cleans and ttb, the team will run 200m together
The rope climbs will be done with one person working at a time. Switch partners after every rep. If you are not confident climbing all the way up the rope or have yet to pass our [rope climb safety test](https://www.youtube.com/watch?v=tt9yIzyhafg) then you can substitute rope lowers. Do 1-2 rope lower per rope climb rep.
The power clean should be a moderate-heavy weight and will be done in quick singles. a rep every 5-6 seconds is a good pace.
The toes to bar should be completed in 1-2 sets each round. Substitute knee raises, straight leg raises, or v-ups/sit-ups.
The run shouldn’t take much more than 1 minute. Reduce the distance if necessary.
Aug 1, 2024
Strength & Mobility
3 rounds
alternating arm dumbbell bench press x 8-10/side (start at top)
diagonal stretch x 10+:10/side
hanging L-sit :15-30
Conditioning
21-15-9
pushups
alternating arm dumbbell snatches
*50 double unders after each round
8 minute cap
Notes
Today’s workout is 21-15-9 reps of pushups and alternating arm dumbbell snatches, with 50 double unders to be completed after each round. This means you will do 21 pushups, 21 snatches, 50 double unders. Then 15 push ups, 15 snatches, 50 double unders. You will finish with 9 pushups, 9 snatches, and 50 double unders. Your score is the time it takes to complete all of the work or the amount of work completed at the 8 minute time cap if you do not finish.
The pushups should be completed in 3 sets per round or less. Elevate the hands as necessary and try to pick a single setup for the whole workout. Do not start from the ground if you will have to scale to elevated hands mid-workout.
The snatches should be a moderate weight that allows you to stay unbroken throughout the whole workout.
The double unders shouldnt take any more than about :45. Reduce the amount or scale to single unders if necessary.
Jul 31, 2024
Strength & Mobility
Find a heavy single
then do 2-3 sets/side of 6-8 feet elevated split squats at a 30×0 tempo with :60 rest between sets
Conditioning
4 rounds
10 kettlebell deadlift
10m kettlebell front rack walking lunge
10 dual Russian kettlebell swing
10m kettlebell front rack walking lunge
rest 1 min after each round
12 min cap
Notes
Today’s workout is 4 rounds of 10 kettlebell deadlifts, 10m of kettlebell front rack walking lunges, 10 dual Russian kettlebell swings, and then another 10m of kb front rack lunges. You will rest for 1 minute after each round, and you have 12 minutes to finish all of the work.
Everything should be unbroken. The goal is to pick up the kettlebells for the deadlifts and not set them down until you finish the round. Use a moderate weight that allows for this, but base it on whichever movement is most challenging for you.
Jul 30, 2024
Conditioning
With a partner, for time
Alternating full rounds, 5 rounds each:
8-10 calories
8 single arm dumbbell shoulder to overhead(4 each arm)
8-10 calories
2 wall walks
then…
60 burpee box jumpovers(OPWAAT)
30 minute cap
Notes
Today’s workout will be done with a partner and will start with 5 rounds each of 8-10 calories, 8 single arm dumbbell shoulder to overhead, another 8-10 calories, and 2 wall walks. Partners will alternate full rounds of this until each partner has completed 5 rounds. Once this is complete, teams will move on to 60 total burpee box jumpovers, to be completed with one person working at a time. Your score is the time it takes to complete all of the work, or the amount of work completed if you do not finish before the 30 minute time cap.
The calories should take no more than :30 per set. reduce the amount if necessary.
The shoulder to overhead can be with a relatively heavy weight as you are just doing 4 per side. You should still be able to do these unbroken each round with no hesitation though.
The wall walks should take no more than :30 to complete. Reduce the range of motion or amount of reps as necessary.
Each round should be completed in about 2 minutes or less. If this is not happening, reduce the calories or wall walks.
For the burpee box jump overs, pick a safe height box that you will not be at risk of failing on and will not hesitate to jump onto. Switch with your partner every 3-5 reps on these.
Jul 29, 2024
Strength & Mobility
3-4 rounds
dips x 6-8 reps @ 31×1 tempo
straddle pancake progression x 10 reps + :10 hold on last rep
dumbbell row x 8-10/side
Conditioning
25-20-15
pullups
box jump, step down
v-ups
12 minute cap
Notes
Today’s workout is 25-20-15 pullups, box jumps, & v-ups. You will do 25 pull ups, then 25 box jumps, then 25 v-ups, followed by 20 of each movement and then 15 of each movement. Your score is the time to complete all of the reps, or the amount of work completed at the 12 minute time cap.
The pull ups and v-ups should be completed in sets of at least 5 at a time. Pull ups can be scaled to jumping pull ups or ring row. V-ups can be scaled to single leg, tuck ups, or sit-ups.
Pick a safe height on the box jumps that allows you to move smoothly through your reps without hesitation or risk of failure.
Jul 29, 2024
Strength
EMOM 6
1 rep starting at RPE 8 and building across the rounds to a heavy single
straight into snatch pull rounds:
Every :90 x 3 rounds
3 reps @ 100-105% max snatch
Conditioning
10-9-8-7-6-5-4-3-2-1
overhead squats
burpees over the bar
10 minute cap
Notes
Today’s workout is 10-9-8-7-6-5-4-3-2-1 overhead squats and burpees over the bar. This means you will do 10 OHS, 10 burpees over the bar. Then 9 OHS, 9 burpees over the bar. You will continue in this fashion until you’ve completed the set of 1 OHS and 1 burpee over the bar. Your score is the time to complete all of the work, or the amount completed in 10 minutes.
The overhead squats should be light enough to stay unbroken throughout the workout. Try to find a rhythm on the burpees that allows you to keep moving.
Jul 26, 2024
Conditioning
Teams of 3, 5 rounds for time. Runs as a team, waterfall style for everything else
200-400-600-400-200m run together
4 wall walks waterfall into
12-15 calorie waterfall into
6 dumbbell squat clean thrusters
30 minute cap
Notes
Today’s workout will be done in teams of 3 and will consist of 5 rounds of work. Each round starts with a run, followed by 4 wall walks each, 12-15 calories each, and 6 dumbbell squat clean thrusters each. Your score is the time it takes to complete all of the work, with a time cap of 30 minutes.
The runs are to be done together as a team. You will run 200m for the first round, then 400m, 600m, 400m, and 200m for the remaining rounds. You should aim to complete these at a pace of about 1:00 – 1:10 per 200m. Reduce the distance if that pace is not attainable for you.
Once you return from the run, all of the other movements will be completed waterfall style. That means partner 1 will start with 4 wall walks, and once they move onto the calories, partner 2 will do 4 wall walks. Once partner 1 moves onto the thrusters, partner 2 can then move onto the calories–at which point partner 3 can begin their wall walks. Once everyone has finished all of the work, you will start your next run together.
The wall walks shouldn’t take any more than 1 minute. Reduce the amount of the range of motion if necessary.
The calories shouldn’t take more than :45. Reduce the amount if necessary. Use a light-moderate set of dumbbells for the thrusters. Try to complete all 6 reps without setting the dumbbells down.
Jul 25, 2024
Strength & Mobility
3 rounds
alternating arm dumbbell bench press x 8-10/side (start at top)
diagonal stretch x 10+:10/side
hanging L-sit :15-30
Conditioning
AMRAP 12
20-25 calorie row
15 pull ups
10 hand release push ups
5 burpees to target
Notes
Today’s workout is a 12 minute AMRAP of 20-25 calories, 15 pull ups, 10 hand release push ups, and 5 burpees to a target. Your score is the amount of rounds and reps completed in 12 minutes.
The calories shouldn’t take any more than :90. Reduce the amount if necessary.
The pull ups should be completed in no more than 3 sets per round. Substitute ring rows or jumping pull ups if necessary.
The push ups should be completed in 2 sets or less each round. Elevate the hands if necessary, or do regular pushups if hand release is too challenging. If you elevate the hands, don’t worry about the hand release.
Choose a target that is 6-12″ above your reach for the burpees. If this is too challenging, pick something that is just beyond your reach when standing with arms extended overhead.
