May 24, 2024
Conditioning
WAP. AMRAP 25. OPWAAT:
20-24 calories
16 v-ups
12 db box step ups
8 rope lowers
2,4,6,8…wall walks
Notes
Today’s workout is a 25 minute AMRAP, to be performed with a partner. The first round round will consist of 20-24 calories, 16 v-ups, 12 dumbbell box step ups, 8 rope lowers, and 2 wall walks. You will continue in this fashion for 25 minutes, but you will add an additional 2 wall walks on each successive round. Your score is the amount of rounds and reps completed in 25 minutes.
Everything will be done OPWAAT style. Switch with your partner as often as necessary to maintain a high intensity and quick pace.
The calories shouldn’t take more than 1:20. Reduce the range if necessary.
V-ups can be scaled to single leg v-ups, tuck-ups, single leg tuck-ups, or sit-ups.
The step ups should be a moderate-heavy weight that allows each partner to perform 6 reps unbroken each round.
Switch every 2-4 reps on the [rope lower](https://www.youtube.com/watch?v=BsDRv1fiXIY&t=5s).
The wall walks should be done in sets of 1-3 before switching with your partner. Reduce the range of motion as necessary.
May 23, 2024
Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
3 rounds
In 5:00
18-21 calories
18 kettlebell snatch
15 push ups
3:30 cap on each round
Notes
Today’s workout consists of 3 rounds of 18-21 calories, 18 kettlebell snatches, and 15 push ups. You will start a new round every 5 minutes, and each round will have a 3:30 time cap. Your score is the sum total time of all 3 rounds.
The calories shouldn’t take much more than about 1:15. Reduce the amount if necessary.
The kettlebell snatches should be completed unbroken each round. Complete 9 reps on one arm and then 9 reps on the other arm.
The pushups should be done in 2 sets or less each round. Elevate the hands as necessary to accomplish this.
May 22, 2024
Strength & Mobility
3-4 sets
deadlift x 2-3 @ 21×1
German hang pike pull x 2-4
Quarterfinals Workout 24.3
In 10 Minutes:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time
remaining, weight 4
Notes
If you cannot do the Rx weights on this, consider starting with a light weight that you could do touch and go if you had to (but still do quick singles). Weight 2 should be a moderate weight that still allows relatively quick singles. Weight 3 will be moderate to heavy–something you won’t miss, but maybe your singles are spaced out by about :10-:20. Weight 4 should be heavy, but still not something you would typically be at risk of missing.
May 20, 2024
Strength & Mobility
3 rounds
behind the neck strict press x 3-5 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
800-1000m row
15 devil press
20 box jump
30 pull ups
8 wall walks
13 minute cap
Notes
Today’s workout is a chipper featuring an 800-1000m row, 15 devil presses, 20 box jumps, 30 pull ups, and 8 wall walks. Your score is the time it takes to complete all of the reps. You have 13 minutes to finish.
If you cannot hold a pace of at least 2:15/500m, consider reducing the distance on the row. If you can hold a pace of under 2:00/500m, you should be rowing the full 1k.
Choose a weight for the devil press that allows you to complete 1 rep every 8 seconds or so. This means the 15 reps shouldn’t take much more than about 2 minutes.
Choose a safe height for the box jumps that allows you to chip away at the 20 reps without any extended breaks. One rep every 4-5 seconds will be a good pace.
the pullups should be completed in 5 sets or less. You may scale to jumping pull ups or ring rows if necessary.
The wall walks should be completed at a pace of 4-5 per minute. Reduce the range of motion or the amount of reps if necessary.
May 19, 2024
Strength and Mobility
Frankenstein front squat 3-4 sets of 2-3 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
EMOM 16
min 1: 12-15 calories
min 2: 8 burpee box jumpovers
min 3: 20 wall balls
min 4: rest
Notes
Today’s workout is a 16 minute EMOM of calories, burpee box jumpovers, wall balls, and rest. You will start a new round at the top of each minute.
The calories and burpee box jumpovers should be completed in less than :50. Decrease the target amount if necessary.
Try to stay unbroken on the wall balls throughout the workout. You get a big rest after this set.
May 17, 2024
Conditioning
300m run
rope hang/pushup support*
30-24-18
dumbbell push press
jump lunges
v-ups
600m run
bar hang/forearm plank*
15-12-9
wall walks
dumbbell hang squat clean
burpee box jumpovers
300m run
Notes
Today’s workout will be done in teams of 3. Your team will run 300m to start. Upon returning, you will complete 30-24-18 dumbbell push press, jump lunges, and v-ups. One person from the team must be hanging from a rope or in a pushup support position at all times during this triplet. After completing that, your team will run 600m. Upon returning you will complete 15-12-9 wall walks, dumbbell hang squat cleans, and burpee box jumpovers. One team member must be hanging from a bar or in a forearm plank at all times during this triplet. Your team will then finish with another 300m run. Your score is the time it takes to complete all of the work. You have 30 minutes to finish.
The runs will be completed as a team and should be done at about an 8-9 minute mile pace or faster. This means the 300m should be done in about 1:30-1:40. If you are significantly slower than that, consider descreasing your running distances.
Alternate positions and teammates as necessary on the rope hang/pushup support and the bar hang/forearm plank. Be sure someone is in one of these positions at all times. If the fatigue becomes too much before your team is ready to switch, simply change which position you are holding.
The triplets will be completed OPWAAT style. Rotate partners as necessary.
Choose a single set of dumbbells for your push press and hang squat cleans. You should be able to get sets of at least 8 reps at a time on the push press and at least 4 reps at a time on cleans.
Try to finish the jump lunges, box jumps, and v-ups in 3 sets or fewer each round. V-ups can be scaled by tucking the knees or by going single leg.
You can switch more frequently on the wall walks. Between 1-3 reps at a time is probably a good strategy. Reduce the range of motion as necessary.
May 16, 2024
Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
4 rounds for time
15 pull ups
10 burpees
5 clean and jerks
11 minute cap
Notes
Today’s workout is 4 rounds of 15 pull ups, 10 burpees, and 5 clean and jerks. Your score is the time it takes to complete all 4 rounds.
The pull ups should be completed in no more than 3 sets per round. You can scale to ring rows or jumping pull ups if necessary.
The burpees should be completed in :45 or less each round. Reduce the amount if necessary.
The clean and jerks should be on the heavy side. Perform quick singles. If you are going touch and go it is too light.
May 15, 2024
Strength & Mobility
3-4 sets
deadlift x 3-5 @ 21×1
German hang pike pull x 2-4
Conditioning
400-600-800m row
40-60-80m forward crawl
14 minute cap
Notes
Today’s workout is a couplet of rowing and crawling. You will do a 400m row, then a 40m crawl, then a 600m row and a 60m crawl, and finally an 800m row and an 80m crawl. Your score is the time to complete all of the work and you have 14 minutes to do so.
If you cannot row at a 2:15/500m pace, consider reducing the distances to 300, 450, & 600m.
Try to keep moving on the crawl. You should definitely be able to complete each 10m segment unbroken.
May 14, 2024
Conditioning
With a partner, AMRAP 25
100-120 calories
90 wall balls
600m run
Notes
Today’s workout will be done with a partner and will consist of 100-120 calories, 90 wall balls, and a 600m run. You will get as many rounds of this as possible in 25 minutes.
The calories will be done OPWAAT style and should be completed in about 6 minutes or less. Switch partners often enough to maintain a high intensity. If you cannot reach at least 100 calories in 6 minutes, consider slightly reducing the target amount.
The wall balls will also be OPWAAT and should be done in sets of 10-15 before switching partners.
The runs will be completed together and shouldn’t take any more than 3-3:15. Reduce the distance if necessary.
May 13, 2024
Strength & Mobility
3 rounds
behind the neck strict press x 4-6 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
15-12-9
toes to bar
burpees
x2 rounds, rest=work
15 minute cap
Notes
Today’s workout is a couplet of toes to bar and burpees. You will perform 15 reps of each movement, then 12 reps of each movement, then 9 reps of each movement. You will then rest for the same amount of time it took to complete this work before doing a second round through the whole thing. Your score is the total time it takes to complete both rounds, including the rest.
The toes to bar should be completed in no more than 3 sets per round. This means you should be able to get at least 5 reps at a time for multiple sets with short breaks. You may substitute straight leg raises, knee raises, v-ups, or sit ups.
You should be able to complete burpees at a pace of atleast 15 per minute. If you are significantly slower than that, consider slightly reducing the amount of burpee reps.
