Jun 30, 2024
Strength
Power Snatch
EMOM 8
min 1-4: 2 reps at RPE 6-7
min 5-8: 1 rep at RPE 7-8
straight into snatch pull rounds:
Every :90 x 4 rounds
5 reps @ 80-85% max snatch
Conditioning
4 rounds for time
12-15 calories
10 double dumbbell hang snatches
20m dumbbell front rack walking lunge
rest 1 minute
13 minute cap
Notes
Today’s workout is 4 rounds of 12-15 calories, 10 double dumbbell hang snatches, and 20m of dumbbell front rack walking lunges. You will rest 1 minute after completing each round. Your score is the time it takes to complete the 4 rounds, or the amount of work completed if you don’t finish in 13 minutes or less.
The calories should take no more than :45. Reduce the amount as necessary.
Use a single set of dumbbells that allows the snatches and lunges to be completed unbroken.
Jun 28, 2024
Conditioning
WAP, AMRAP 25, OPWAAT except burpees
45-60 calories
40m dumbbell walking lunges
20 synchronized burpees
40 push ups
Notes
Today’s workout is a 25 minute AMRAP to be completed with a partner. Each round will consist of 45-60 calories, 40m of walking lunges with dumbbells, 20 synchronized burpees, and 40 push ups. Everything is OPWAAT except for the burpees.
The calories should be completed in 3 minutes or less. Reduce the amount if necessary.
Choose a set of dumbbells that allows you to complete unbroken 20m segments on the lunge.
The burpees should be completed in less than :90. Reduce the amount if necessary. Synchronized means you must both be in the air at the same time.
The push ups should be completed in sets of 10. Elevate the hands if necessary to complete repeated sets of 10 throughout the workout.
Jun 27, 2024
Strength & Mobility
working sets of 12, 9, 6
Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression (see notes for details)
Conditioning
3 rounds
24-30 cal row
5, 4, 3 wall walks
20 renegade rows
3, 4, 5 muscle ups
12 minute cap
Notes
Today’s workout is 3 rounds of 24-30 calories, a set of wall walks, 20 renegade rows, and then a set of muscle ups. The wall walks start with 5 reps in round 1, and then decrease by 1 rep in each successive round. The muscle ups do the opposite, starting with 3 reps and then progressing to 4 and finally 5 reps. Your score is the amount of time to complete the workout. You have 12 minutes to finish.
The calories should be done in :90 or less. Reduce the amount if necessary.
The wall walks should be completed at a pace of 5 per minute. If you are much slower than this, do 4, 3, 2 reps instead. Adjust the range of motion as necessary.
The renegade rows should be completed in 1-2 sets per round. 1 rep = 1 row. So 20 reps is 10 per side.
If you cannot do muscle ups, do 2-3x the amount of reps of chest to bar pull ups, pull ups, or jumping chest to bar pull ups.
Jun 25, 2024
Conditioning
With a partner, OPWAAT except the synchro snatches
100-125 calories
40 syncho alternating arm dumbbell snatches
200 double unders
80 dumbbell push presses
200 double unders
40 synchro alternating arm dumbbell snatches
100-125 calories
30 minute cap
Notes
Today’s workout is a chipper, to be completed with a partner. Teams will do 100-125 calories, 40 synchronized alternating arm dumbbell snatches, 200 double unders, 80 dumbbell push presses, 200 double unders, another 40 synchronized db snatches, and aother 100-125 calories. Everything is OPWAAT except for the snatches. Your score is the time it takes to complete all of the work, or the amount of work completed if you do not finish in 30 minutes or less.
The calories should be completed in 7 minutes or less. Decrease the amount if necessary to be off the machine in 7 minutes.
Use 1 set of dumbbells for the workout. You’ll use 1 for the snatches and both for the push presses. The 40 snatches should be completed in 2-3 sets. The push presses should be done in sets of 10 at a time. For the synchronized snatches, athletes much synch up at the top of the movement.
switch with a partner every 25-50 double unders. People can scale to 1.5-2x the amount of singles if necessary.
Jun 24, 2024
Strength & Mobility
2 rounds:
perform 1 rope climb with pauses + 1 without pauses
then…
3 minute rope climb AMRAP
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30+ ring support hold
:10 – :30+ bottom of ring dip hold
Notes
Do not incorporate the pauses in the AMRAP minute. Be sure to maintain consistent technique even when removing the pauses.
Paused Rope Climb Technique:
1. jump to rope and pause for :03 hanging with straight arms
2. lift feet as high as possible, create foot lock and pause for :03
3. stand on lock and pause for :03
4. repeat cycle with pauses until you reach the top of the rope.
5. lower from the top by slightly loosening your foot lock and descending hand-under-hand
Conditioning
AMRAP 10
10 toes to bar
50ft crawl
10 push ups
50ft crawl
10 pull ups
50ft crawl
Notes
Today’s workout is a 10 minute AMRAP of 10 toes to bar, 10 pushups, and 10 pull ups, with a 50ft crawl after each movement. Your score is the amount of rounds and reps completed in 10 minutes.
The toes to bar, push ups, and pullups should be completed in 1-2 sets each round. You can scale toes to bar to knee raises, straight leg raises, v-ups, or situps. Elevate the hands as necessary for the push ups. Pull ups can be scaled to jumping pull ups or ring rows.
The crawls should be completed in 25ft unbroken segments.
Jun 23, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
build to a heavy set of 1.1.1
rest :10 between reps
Conditioning
4 rounds
in 2:00
15-20 calories
15 goblet squats
rest 1 minutes
Notes
Today’s workout is 4 rounds of 2 minutes of work and 1 minute of rest. In 2 minutes you will do 15-20 calories on the machine of your choice, followed by 15 goblet squats. You will then rest for the remainder of the 2 minutes plus the 1 minute of rest between rounds. Your score is the amount of time it takes to complete the work.
The calories shouldn’t take much more than a minute. Reduce the target amount if necessary.
The goblet squats should be unbroken, but not easy. Challenge yourself to hang on for 15 reps each round.
Jun 21, 2024
Conditioning
WAP, Alternating full rounds until each partner has completed 7 rounds
8-10 calories
10 box jumpovers
2 wall walks
2 muscle ups or 4 chest to bar pull ups
30 minute cap
Notes
Today’s workout will be completed with a partner. You will alernate full founds of 8-10 calories, 10 box jumpovers, 2 wall walks, and 2 muscle ups or 4 chest to bar pull ups. Your score is the time it takes both partners to complete 7 rounds each.
The calories should take :30 or less. Reduce the amount if it will take significantly longer than that.
Use a safe height for the box jumpover that you can move smoothly through without hesitation or risk of failure.
The wall walks should be completed in under :30. Adjust the range of motion if necessary.
If you cannot do muscle ups or chest to bar pull ups, do jumping chest to bar pull ups or regular pull ups.
Jun 20, 2024
Strength & Mobility
working sets of 15, 12, 9
Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression
Conditioning
4 rounds
In 2 minutes:
8 single arm devil press
100 ft farmer carry
AMRAP pushups in remaining time
rest 1 minute between rounds
Notes
Today’s workout is 4 rounds of 2 minutes of work and 1 minute of rest. Each round will consist of 8 single arm devil presses, a 100ft farmer carry, and then as many pushups as possible in the time remaining. Your score is the total mount of pushups completed across the workout.
Use a moderate weight dumbbell for the devil press. You should move smoothly through the 8 reps without stopping. If 8 reps takes you more than a minute, consider a lighter dumbbell or decreasing by a rep or 2.
The farmer carry should be unbroken. Use a heavy set of kettlebells and try to walk quickly.
You should have at least 30 seconds for pushups and should be able to get sets of at least 8 at a time with short breaks in between. Elevate the hands as necessary.
Jun 19, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :04 descent.
then do 2-3 singles at the same weight with no tempo
in between sets perform :10+ seconds of single arm hanging on each side
Conditioning
EMOM 12
min 1: 10 wallballs
min 2: 15-20 calories
min 3: 40 second sandbag hold
Notes
Today’s workout is a 12 minute EMOM. Minute 1 is 10 wall balls. Minute 2 is 15-20 calories. Minute 3 is a :40 sandbag hold. You will cycle through these movements 4 times. Your score will be the combined load of the wall ball and sandbag.
Stay unbroken on the wall balls, though you can use a heavier ball than normal since it is only 10 reps.
The calories can take the whole minute if necessary. Reduce the amount if 15-20 is unrealistic in 1 minute.
Use a moderate to heavy weight on the sandbag.
Jun 18, 2024
Conditioning
With a partner, OPWAAT except the situps
AMRAP 25
4, 8, 12, 16… shuttle runs
40 Russian kettlebell swings
400-500m row
15 simultaneous abmat situps
Notes
Today’s workout is a 25 minute AMRAP to be performed with a a partner. The first round will consist of 4 shuttle runs, 40 russian kettlebell swings, 400-500m on the rower, and 15 synchronized abmat situps. Each round you will increase the amount of shuttle runs by 4, while the other movements will remain constant. Everything is to be completed OPWAAT except the synchro situps.
The shuttle runs should be completed at a pace of 8-10 per minute. If this is out of reach, consider starting with 4 reps and increasing by 2 each round.
The kettlebell swings should be completed 20 reps at a time. Use a moderate weight to stay unbroken throughout.
The row should be completed in 2:10 or less. reduce the distance if necessary.
Try to complete the situps in 1 set each round. If it takes you any more than 2 sets, reduce the amount.
