Jul 24, 2024
Strength & Mobility
Overhead Squat
build to a heavyish single with a :05 descent and :05 pause in the bottom. Then use the same weight for another single with no tempo restriction.
then do 2-3 sets/side of 6-8 feet elevated split squats at 30×0 tempo with :60 rest between sets
Conditioning
Every 2:30 x 4 rounds
4 power cleans
8 shoulder to overhead
12 front squats
Notes
Today’s workout is 4 rounds of work, with a new round beginning every 2:30. Each round will consist of 4 power cleans, 8 shoulder to overhead, and 12 front squats. Your score is the sum total time it takes to complete all 4 rounds.
The weight on the bar should be light-moderate. Choose a weight that you can stay unbroken on the shoulder to overhead and front squats.
Consider starting with singles on the power clean and then once you complete your 4th power clean try not to drop the bar until you have finished the front squats. If this feels manageable and you want to push the pace, opt for touch-and-go cleans into the S2OH and front squats.
If this takes you any more than 1:15, you have gone to heavy and should decrease weight.
Jul 23, 2024
Conditioning
With a partner, for time:
AFR, 5 rounds each:
30 double unders
25 ft sandbag carry
5 sandbag cleans
25 ft sandbag carry
then move immediately into
48-60 calories OPWAAT
60 synchronized American kettlebell swings
48-60 calories OPWAAT
60 double kettlebell deadlift OPWAAT
25 minute cap
Notes
Today’s workout will be done with a partner and will consist of two parts. In part 1 you and you partner will alternate full rounds until each partner as completed 5 rounds of 30 double unders, a 25 ft sandbag carry, 5 sandbag cleans, and another 25 ft sandbag carry. After completed 5 rounds each you will move straight into 48-60 calories, 60 synchronized American kettlebell swings, another 48-60 calories, and then 60 double kettlebell deadlifts. The calories and deadlifts will be OPWAAT. Your score is the time it takes to complete all of the work, or the amount completed at the 25 minute cap.
The double unders should be completed in about :20. Substitute single unders if necessary.
You can challenge yourself with the sandbag weight, but you shouldn’t be hesitating for the carries or cleans.
The calories shouldn’t take much more than 3 minutes per set. Reduce the amount if necessary and switch partners as often as necessary to maintain a fast pace.
Use a single set of kettlebells for the swings and deadlift. The swings will be synchronized at the top and should be completed in sets of 15-20 at at a time. The deadlifts can be completed in sets of 10-15.
Jul 22, 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
EMOM 12
min 1: AMRAP rope climb
min 2: 10 db push press + 10 toes to bar
min 3: rest
Notes
Today’s workout is a 12 minute EMOM. In the first minute you will get as many rope climbs as possible. In the second minute you will do 10 dumbbell push presses and 10 toes to bar. Minute 3 will be rest. You will go through this 4 times, with your score being the total amount of rope climbs completed across the workout.
If you haven’t completed our rope climb safety test, you can do rope climbs up the bottom half of the rope. You can also substitute rope lowers and/or hanging knee raises from the rope.
The push press should be unbroken each round. Use a moderate weight on the dumbbells.
The toes to bar should be completed in 1-2 sets each round. Substitute knee raises, straight leg raises, v-ups, or sit-ups if necessary.
Jul 21, 2024
Strength
EMOM 6
1 rep at RPE 8-9
straight into snatch pull rounds:
Every :90 x 4 rounds
4 reps @ 100% max snatch
Conditioning
30-20-15-10-5 wall balls
5-10-15-20-30* rower calories
10 minute cap
Notes
Today’s workout is 30-20-15-10-5 wall balls, 5-10-15-20-30 rower calories. This means you will do 30 wall balls, 5 rower calories, then 20 wall balls, 10 calories, etc. You will continue until you finish the round of 5 wall balls and 30 rower cals. Your score is the time it takes to complete the workout.
The wall balls should be completed in 1-2 sets per round.
*If you cannot do at least 14 calories per minute, consider scaling to 4-8-12-15-24 calories.
Jul 19, 2024
Conditioning
WAP, OPWAAT except runs
7 rounds for time
200m run together
12 pull ups
16 shoulder to overhead
18 toes to bar
20 front rack reverse lunges
30 minute cap
Notes
Today’s workout will be done with a partner and consists of 6 rounds of a 200m run, 12 pull ups, 16 shoulder to overhead, 18 toes to bar, and 20 front rack reverse lunges. Your score is the time it takes to finish the 6 rounds, or the amount of work completed at the 25 minute cap if you do not finish.
Everything is OPWAAT except the runs, which will be done together. The run shouldn’t take much more than a minute.
The pull ups should be done in sets of 6. Substitute jumping pull ups or ring rows if necessary.
Use the same weight for the shoulder to overhead and the lunges. The shoulder to overhead should be done sets of 8 and the lunges in sets of 10.
The toes to bar should be done in 1-2 sets per person each round. Substitute knee raises, straight leg raises, v-ups, or sit-ups if necessary.
Jul 18, 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
15-20 calorie row
12 push ups
16 renegade rows
Notes
Today’s workout is a 12 minute AMRAP of 15-20 calories on the rower, 12 push ups, and 16 renegade rows. Your score is the amount of rounds and reps completed in 12 minutes.
The row shouldn’t take much more than a minute each round. Reduce the target amount of calories if necessary.
The pushups should be completed in 1-2 sets each round. Elevate the hands if necessary.
Use a light-moderate weight for the renegade rows. Each rep is a single row from the pushup plank position, so 16 reps = 8/side. You should be able to get the 16 reps done in 1-2 sets per round.
Jul 17, 2024
Strength & Mobility
Overhead Squat
Find a heavyish set of 2 with a :05 descent and pause on rep 1, and no tempo restriction on rep 2.
then do 2-3 sets/side of 6-8 feet elevated split squats at 30×0 tempo with :60 rest between sets
Conditioning
Total reps in 10 minutes:
4 minutes: calories
3 minutes: single arm kettlebell snatches
2 minutes: calories
1 minute: goblet squats
Notes
Today’s workout is 10 minutes of calories, kettlebell snatches, and goblet squats. The first 4 minutes you will do calories. For the next 3 minutes you will do single arm kettlebell snatches. For the next 2 minutes you will do calories, and for the final 1 minute you will do goblet squats. Your score is the total reps+calories accumulate across the workout.
Try to find a sustainable working pace on the calories so that you can go straight into the next movement when it’s time.
Use the same kettlebell for the snatches and goblet squats. Do 8-10 snatches on one arm at a time, then switch arms. Try to get as close to an even amount of reps on each arm as possible. For the squats, it’s the final minute of the workout so try to hold on as long as you can. If you have to take a break make it a quick one and get right back to accumulating reps.
Jul 16, 2024
Conditioning
With a partner
Every 5 minutes x 6 rounds
4 rope climbs OPWAAT
4-6 wall walks OPWAAT
AMRAP synchronized burpees in time remaining
*3 minute cap each round
Notes
Today’s workout will be done with a partner and will consist of 6 rounds, with a new round starting every 5 minutes. Each round will last 3 minutes and will consist of 4, 4-6 wall walks, and then as many synchronized high five burpees as possible in the remaining time. Your score is the amount of burpees completed across the workout.
The rope climbs will be completed with one person working at a time (OPWAAT). If you have yet to complete our [rope climb safety test](https://www.youtube.com/watch?v=tt9yIzyhafg) you can just work on the bottom half of the rope, or scale to rope lowers or hanging knee raises from the rope. For rope lowers do 1-2 reps per rope climb. For knee raises do 4-6 reps per rope climb.
The wall walks will also be OPWAAT. Reduce the range of motion if necessary. If your team is relatively fast on wall walks, do 6. If this is a hard movement for you, do 4 or 5.
You should have about a minute per round to accumulate burpees. If you have much less than this, consider scaling one of the other movements to leave you more time for burpees.If you have way more than a minute on burpees then you should definitely be doing the 6 wall walks.
Find a quick but sustainable pace on the burpees. You have 2 minutes of rest afterwards, so try to keep moving until the round is over.
Jul 15, 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
5 rounds for time
2 bar muscle ups
7 dumbbell bench
rest 3 minutes
4 rounds for time
12 toes to bar
5 burpee box jumpovers
15 minute cap
Notes
Today’s workout starts with 5 rounds of 2 bar muscle ups and 7 dumbbell bench presses. After completing the 5 rounds athletes will rest of 3 minutes and then complete 4 rounds of 12 toes to bar and 5 burpee box jumpovers. Your score is the time it takes to finish all of the work, including the rest. You have 15 minutes to finish.
If you cannot do bar muscle ups then consider subbing 4 reps per round of chest to bar pullups, jumping chest to bar pull ups, regular pull ups, or ring rows. Whatever variation you choose should be harder than your go to pull up movement.
The dumbbell bench can be moderate-heavy but should be unbroken each round.
The toes to bar should be completed in 1-2 sets per round. Substitute knee raises, straight leg raises, v-ups, or sit-ups.
Choose a safe height for the burpee box jumpovers that allows you to move confidently through the 5 reps without too much hesitation. You can step over the box if you are not comfortable jumping.
Jul 14, 2024
Strength
Power Snatch
EMOM 8
min 1-4: 2 reps at RPE 7-8
min 5-8: 1 rep at RPE 8-9
straight into snatch pull rounds:
Every :90 x 4 rounds
5 reps @ 90-95% max snatch
Conditioning
40 dumbbell box step ups
40 box jumps
30 dumbbell thrusters
12 minute cap
Notes
Today’s workout is a chipper of 40 dumbbell box step ups, 40 box jumps, and 30 dumbbell thrusters. Your score is the time it takes to complete all of the work, or the amount of work completed in 12 minutes if you do not finish.
Use a single set of dumbbells and try to complete the dumbbell movements in sets of 8-10 at a time.
Choose a safe height for the box jumps that allows you to find a consistent pace. You should not be at risk or failing any reps.
