Jun 17, 2024
Strength & Mobility
1 round:
perform 1 rope climb with pauses + 1 without pauses
then…
2 rounds of AMRAP rope climbs in 1 minute
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
3 rounds for time
5 wall walks
10 power snatches
10 burpees to a target
10 minute cap
Notes
Today’s workout is 3 rounds of 5 wall walks, 10 power snatches, and 10 burpees to a target. Your score is the amount of time it takes to complete the 3 rounds.
The wall walks should be completed in about a minute or less. You may reduce the amount of reps or the range of motion if necessary.
The power snatches should be done at a light or moderate weight and completed in quick singles or small touch and go sets.
The burpees should be done in under a minute. Decrease the reps or scale to regular burpees if necessary.
Jun 16, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
1.1.1 x 3-4 working sets at 5-10% heavier than last week’s weight, without missing.
rest :10 between reps. rest as needed between sets
Conditioning
Every 2 min x 6 sets (3 each)
Odd sets – 10 Pull Ups + 12 thrusters
Even sets – 12 toes to bar + 10 burpees over the bar
Notes
Today’s workout is six 2-minute rounds of work. On rounds 1,3, & 5 you will do 10 pull ups + 12 thrusters, and then rest until the next round begins. On rounds 2, 4, & 6 you will do 12 toes to bar and 10 burpees over the bar, and then rest for the remainder of the round. Your score is the time it takes to complete each of the rounds.
The pull ups, toes to bar, and thrusters should be completed unbroken. Substitute jumping pull ups or ring rows if necessary on the pull ups. For toes to bar, you can substitute straight leg raises, knee raises, v-ups, or sit ups if necessary.
Try to find a rhythm on the burpees over the bar. The 10 reps should be done in about :40 or less. Reduce the reps if necessary.
Jun 14, 2024
Conditioning
With a Partner
1 mile run cash in (together)
then
5 rounds OPWAAT
10 sand bag cleans to shoulder
20 push ups
32-40 calories
30 minute cap
Notes
Today’s workout will be done with a partner. You will start by running one mile together. Upon returning you will complete 5 rounds of 10 sandbag cleans, 20 pushups, and 32-40 calories. Your score is the time it takes to complete all of the work, or the amount completed in 30 minutes if you do not finish before the cap.
If the mile run is likely to take you more than 9 minutes, consider reducing the distance. Both teammates must finish the run before the 5 rounds can start.
Use a heavy weight for the sandbag cleans. The 10 reps shouldn’t take much more than a minute. Swap with your partner as necessary.
The pushups should be completed in sets of 5-10 at a time. Elevate your hands as necessary to complete these reps with a full range of motion.
The calories shouldn’t take more than about 2 minutes per round. Reduce the target amount if necessary.
Jun 13, 2024
Strength & Mobility
Push Press
3 working sets of 8 touch-and-go reps. Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression
Conditioning
4 rounds for time
10 chest to bar pull-ups
50 ft crawl
15 v-ups
30 double unders
9 minute cap
Notes
Today’s workout is 4 rounds of 10 pull-ups, a 50ft forward crawl, 15 v-ups, and 30 double unders. Your score is the time is takes to complete all 4 rounds, or the amount of work completed before the 9 minute cap if you do not finish.
The chest to bar pull ups should be completed in 1-2 sets per round. Substitute jumping chest to bar pull ups or challenging ring rows if necessary.
Keep moving on the crawl. Try not to waste time on this part. Keep the hips low and the torso parallel to the ground.
The v-ups should be completed in 1-2 sets each round. Scale to single leg v-ups, tuck-ups, or singe leg tuck-ups.
The double unders shouldn’t take much more then :25. Reduce the amount or scale to singles if necessary.
Jun 12, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :07 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
48-60 calories
50 alternating arm dumbbell hang snatches
40m dumbbell front rack walking lunges
30 jump squats
10 minute cap
Notes
Today’s workout is a chipper of 48-60 calories, 50 alternating arm dumbbell hang snatches, 40m a dumbbell front rack walking lunges, and 30 jump squats. Your score is the amount of time it takes to complete all of the work, or the amount of work completed if you do not finish in 10 minutes less.
The calories should be done in about 3 minutes. Reduce the target amount if necessary.
Use a single set of dumbbells for your snatches and lunges. You will use one dumbbell for the snatches and both dumbbells for the lunges. The snatches should be done in no more than 3 sets. The lunges should be completed in 10-20m unbroken segments.
Be sure you are hitting full depth and full extension on the jump squats. You do not have to jump very high, but you should be leaving the ground. Aim to complete these in 1-2 sets.
Jun 11, 2024
Conditioning
teams of 3
800m run
200-250 calories*
15-12-9
wall walks
renegade rows per person
120m farmer carry after each round
800m run
25 minute cap
Notes
Today’s workout will be completed in teams of 3. You will start by running 800m together as a team. Upon returning you will work towards 200-250 calories on a single machine while also working through 15-12-9 wall walks and renegade rows (per person), with a 120m farmer’s carry after each round. After completing all of this you will finish with a final 800m run together as a team.
The runs shouldn’t take more than about 4:00. Reduce the distance if you are significantly slower than this.
The calories will be completed OPWAAT style while your team works on the wall walks, renegade rows, and farmer carries. Switch off the machine as often as necessary. Choosing an amount of time that each person spends on the machine would work. You could also divide up the reps of the other movements and switch off the machine when it is your turn to perform wall walks/rows/farmer carry.
If you finish the calories before the rest of the work, you are done on the machine and can focus all of your efforts on the other movements, or vice-versa.
The wall walks should be completed at a pace of roughly 5 per minute. Switch partners as often as necessary. 1-3 reps at a time before switching is a good strategy.
Each person will complete 15, 12, and 9 renegade rows. Choose a weight that allows you to get each round done in 1-2 sets. Each rep will be a single row from the pushup position. So 1 row on each arm would be 2 reps.
Use a heavy set of dumbbells or kettlbells for the farmer carry. You should complete 20-40m at a time before switching partners.
Jun 10, 2024
Strength & Mobility
4-5 rounds
perform 1 rope climb with pauses + 1 without pauses.
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30 ring support hold
:10 – :30 bottom of ring dip hold
Notes
Each round perform 1 rep with the pauses detailed below, followed by 1 rep without pauses. Aim to hold the same technique on your second rep. Specifically, be sure you are hanging with straight arms all the way until it is time to stand on your foot lock. Try to get as much range of motion out of each foot lock+pull as possible.
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
4 rounds:
In 2 Minutes:
12-15 calorie row
9 double db deadlifts
max burpee pull ups in remaining time
Rest 1 minute
Notes
Today’s workout if four 2-minute rounds of work with 1 minute of rest in between each round. Each round consists of 12-15 calories on the rower, 9 double dumbbell deadlifts, and then as many burpee pull ups as possible in the remaining time. Your score is the total amount of burpee pull ups completed across the entire workout.
The calories shouldn’t take more than about :45. Decrease the amount if necessary.
The deadlifts should be heavy but unbroken. Do not pick a weight that will take you more than 1 set for the 9 reps.
Choose a pull up bar that is out of our reach when standing beneath it with arms extended overhead. If you cannot perform traditional burpee pull ups, scale to a burpee followed by a jumping pullup from a box.
Jun 9, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
1.1.1.1.1 x 3-4 working sets at last week’s top weight
rest :10 between reps. rest as needed between sets
Conditioning
30-20-10
Calories
Toes to bar
Wall Balls
12 minute cap
Notes
Today’s workout is 30-20-10 calories, toes to bar, and wall balls. Your score is the time it takes to complete the workout, or the amount of work completed in 12 minutes if you do not finish.
* If you cannot maintain at least 1100 calories per hour on your machine, reduce the calorie numbers to 24-16-8, or less. The rounds should be completed in about :90, :60, :30, or less, respectively.
The toes to bar should be completed in sets of at least 5 at a time with small breaks in between. Scale to hanging knee raises, straight leg raises, v-ups, or sit-ups if necessary. Try to pick a single variation that you can maintain for the entire workout.
Aim to be unbroken for at least the sets of 10 and 20 wall balls. Maybe break up the round of 30 into 2 sets if necessary.
Jun 7, 2024
Conditioning
With a partner, 8 rounds for time
100m run
6 power snatch
12 burpees over the bar
18 push ups
24 jump lunges
32 minute cap
Notes
Today’s workout is 8 rounds of work to be completed with a partner. Each round will consist of a 100m run, 6 power snatches, 12 burpees over the bar, 18 push ups, and 24 jump lunges. Your score is the amount of time it takes to complete the 8 rounds, or the amount of rounds and reps completed in 30 minutes if you do not finish before the cap.
The run should be completed in 30 seconds or less. This is to be done as a team.
Everything else will be OPWAAT.
The power snatch can be moderate-heavy. This should be completed in quick singles. Sets of 1-3 reps at a time before switching partners makes sense.
The burpees over the bar shouldn’t take more than 1 minute. Switch to lateral burpees, regular burpees, or do few reps if you can’t do a least 12/minute.
The push ups should be completed in 2-4 sets per round. If you and your partner can knock out 9 each then great. Otherwise go for sets 5-5-4-4. Be sure to elevate the hands if necessary to allow for a full range of motion and quick sets.
The lunges should be completed in sets of 6-12 at a time. If you find it hard to speed through these, consider switching to bodyweight reverse lunges without jumping.
Jun 6, 2024
Strength & Mobility
Push Press
3 working sets of 10 touch-and-go reps. Pause for at least :01 at the top of each rep
in between sets work on your dragon flag progression
Conditioning
In 5 minutes:
500m row or 1k bike
15 burpees to a target
max strict pull ups
rest 2.5 minutes
In 5 minutes:
500m row or 1k bike
15 burpees to a target
max wall walks
Notes
Today’s workout is two 5-minute rounds of work separated by 2.5 minutes of rest. Each interval starts with a 500m row or 1k bike and 15 burpees to a target. The first interval finishes with an AMRAP of strict pull ups in the the time remaining. The second interval finishes with an AMRAP of wall walks in the remaining time. Your score is the total amount of pull ups and wall walks completed.
The machine work shouldn’t take more than 2:10. Reduce the target distance if necessary.
Choose a target that is out of your reach when standing with arms extended overhead. These shouldn’t take more than 1:15. Reduce the amount if necessary.
If you cannot complete multiple sets of at least 3 pull ups with quick breaks, scale to ring rows.
Wall walks should be completed at a pace of at least 4 per mintute. Adjust the range of motion if necessary.
