May 12, 2024
Strength and Mobility
Frankenstein front squat 3-4 sets of 3-5 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg)
dumbbells, 20-inch box
♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg)
dumbbells, 20-inch box
Notes
Today’s workout is Quarterfinals workout 24.1. You will spend 1 doing snatches, 1 minute rowing for calories, 1 minute doing dumbbell box steps ups, and 1 minute resting. You will go through these for four total rounds, with your score being the total number of reps completed across the entire workout. Write your scores down during the rest minutes so you can keep track.
If you cannot perform the Rx snatch weight for relatively quick singles, pick a moderate weight that you can repeat quick singles on. Do not do touch-and-go reps.
Row at a fast but repeatable pace that will prevent you from redlining
Try to go unbroken for the entire minute on the steps ups. If you cannot do this with the Rx weight, choose a moderate weight set of dumbbells that allows you to, though it should not necessarily feel “easy” (especially on the grip). If you need to set your dumbbells down, set them on the ground, not the box.
May 10, 2024
Conditioning
Teams of 3
400m burden run
8 sandbag clean relay
16 wall ball relay
100-120 calories*
400m burden run
90 pushups
120 jump squats
6:00 sandbag hold*
400m burden run
25 minute cap
Notes
Today’s workout will be done in teams of 3. You will start with a 400m burden run, followed by an 8 sandbag clean relay, a 16 wall ball relay, and 100-120 calories to be performed simultaneously. After completing all of this you will do another 400m run, followed by 90 push ups and 120 jump squats, with a simultaneous 6:00 sandbag hold. The workout finishes with a final 400m burden run. Your score is the time it takes to complete all of the work, or the amount of work you completed before the 25 minute time cap.
A burden run means your team will run together, sharing the burden of a sea bag carry throughout the run. You may switch which partner is carrying the sea bag as necessary. Don’t let 400m take more than 2:45. Reduce the distance if necessary.
A relay means one partner will complete all of the prescribed reps for a given movement before the next partner starts. So Partner 1 will do 8 sandbag cleans in a row, then partner 2 will do 8 sandbag cleans in a row, and finally partner 3 will do 8 sandbag cleans in a row. Then partner 1 will do 16 wall balls in a row, followed by partner 2, and then partner 3. While all of this is happening, teammates will rotate on and off of a single machine, working towards 100-120 calories.
The sandbag weight should be moderate-heavy. Go unbroken on the wall balls. Don’t take much more than 6:00 on the calories.
The pushups and jump squats will be OPWAAT. Switch partners as necessary. Choose a pushup variation that allows you to get 6-10 reps at a time before switching partners. Jump squats can be done in sets of 15-20. One person must be holding a sandbag for 6 consecutive minutes while the pushups and squats are completed. Switch partners as necessary.
May 9, 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
5-4-3-2
wall walks
10-10-10-10
burpees to a target
db push press
11 minute cap
Notes
Today’s workout is 5-4-3-2 wall walks, with 10 burpees to a target and 10 dumbbell push presses each round. Your score is the time it takes to complete all of the reps.
You should be able to get 4-5 wall walks per minute. If you are significantly slower than that then you can reduce the range of motion or the amount of reps.
Choose a burpee target that is out of your reach when standing with arms extended overhead. You should be able to complete the 10 reps in about :40-:50.
Choose a moderate weight set of dumbbells that allows you to complete your sets of 10 unbroken each round.
May 8, 2024
Strength & Mobility
3-4 sets
deadlift x 3-5 @ 21×1
German hang pike pull x 2-4
Conditioning
4 rounds
In 2 minutes:
12-15 calories
5 power cleans
AMRAP front squats
rest 2 minutes
Notes
Today’s workout is four 2-minute rounds of work, with 2 minutes of rest in between rounds. Each round will start with 12-15 calories, followed by 5 power cleans and then as many front squats as you can in the remaining time. Your score is the amount of front squats completed in your worst round.
Your calories shouldn’t take much longer than about :45. Reduce the amount if you are significantly slower than that.
The power cleans should be a moderate weight that allows you to get the 5 reps completed in either quick singles or touch-and-go. You should be able to get sets of at least 10 front squats at a time before dropping the bar.
May 7, 2024
Conditioning
Teams of 3, for time.
800m run
15-9-6 rope lowers
30-18-12 box jump overs
800m run
15-9-6 devil press
30-18-12 strict rope knee raises
25 minute cap
Notes
Today’s workout will be done in teams of 3. You will start with an 800m run, followed by 15-9-6 rope lowers and 30-18-12 box jump overs. You will then do another 800m run, followed by 15-9-6 devil press and 30-18-12 rope knee raises. Your score is the time it takes to complete all of the work.
The runs should be done as a team and shouldn’t take much more than about 4:00-4:30. If you cannot reach this pace then consider slightly reducing the distance.
Everything besides the run is done OPWAAT style.
Perform 1-3 rope lowers and devil presses at a time before switching partners.
Perform 3-5 box jump overs and 4-6 rope knee raises at a time before switching.
May 5, 2024
Strength and Mobility
Frankenstein front squat 3-4 sets of 3-5 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
12-10-8
barbell overhead reverse lunges
toes to bar
rest 2 mins
24-20-16
barbell back rack reverse lunges
v-ups
14 minute cap
Notes
Today’s workout will start with 12-10-8 reps of barbell overhead lunges and toes to bar. After resting two minutes you will then do 24-20-16 reps of barbell back rack reverse lunges and v-ups. Your sore is the time it takes to complete all of the work, or the amount of reps completed at the time cap if you do not finish.
Use the same weight throughout the workout. use a light-moderate weight that allows you do be unbroken on all of the lunges. If you cannot perform lunges with a quality overhead position then you may substitute front rack lunges instead of overhead.
The toes to bar should be completed in 1-2 sets per round. You may substitute knee raises or straight leg raises if necessary.
The v-ups should be done in 1-3 sets per round. You may scale to single leg v-ups, tuck ups, or single leg tuck ups. You may also do sit ups instead.
May 3, 2024
2024 Reps for Time
Teams of 3
400m run
45 power snatch
97 burpees
400m run
60 hang power cleans
81 pull ups
400m run
120 deadlifts
21 wall walks
400m run
Notes
Congratulations 2024 graduates!
Today’s workout is 2024 reps for time, to be completed in teams of 3. There will be four 400m runs. In between each run will be a couplet featuring a barbell movement and a bodyweight movement. The first couplet will be power snatches and burpees. The second couplet will be hang power cleans and pull ups. The final couplet will be deadlifts and wall walks. Your score is the time it takes your team to complete all of the reps.
Everything will be done OPWAAT-style except for the runs.
The runs should be completed together, as a team. Aim for about 2:00 per 400m if possible. If you are significantly slower than this, consider reducing the distance.
You will use a single weight on the barbell throughout the workout. It should feel like a moderate-heavy weight for the power snatch, a moderate weight for the hang power clean, and a light weight for the deadlift. Each team member should be completing 1-5 power snatches at a time, 5-10 hang power cleans at a time, and 10+ deadlifts at a time, before switching teammates.
Keep the burpee sets small enough to maintain a quick pace. maybe 3-5 per partner before switching.
Choose a pull up variation that allows you to get 5-10 reps at a time before switching. You may substitute ring rows or jumping pull ups if necessary.
The wall walks should be completed at a pace of about 4 per minute or faster. If you are significantly slower than this, consider reducing the range of motion on some or all of your reps. Switch teammates every 1-3 reps.
May 2, 2024
Strength
Build to a heavy single snatch.
Conditioning
4 rounds for time
50ft dumbbell front rack walking lunge
10 db push press
12-15 calories
10 renegade rows
rest 1 minute between rounds
13 minute cap
Notes
Today’s workout is 4 rounds of a 50ft dumbbell front rack walking lunge, 10 dumbbell push presses, 12-15 calories, and 10 renegade rows. You will rest 1 minute between each round. Your score is the time it takes to complete the workout, including the rest.
Choose a moderate weight set of dumbbells that allows you to do the lunges, push press, and renegade rows unbroken. The renegade row will just be a dumbbell row from the pushup plank position. 10 reps means 10 total reps, or 5 rows per side.
The calories shouldn’t take more than :45. Reduce the amount if necessary.
May 1, 2024
Strength & Mobility
3-4 sets
incline db bench press build to heavy set of 8 @ 21×1
ring row build to heavy set of 8 @ 21×1
kickstand RDL stretch x10 + :10/side
Notes
across 3-4 rounds, build up to your heaviest weight you can perform for 8 quality reps at the prescribed tempo on the db bench and the ring row.
To make the ring row harder you can decrease the angle of the body, elevate the feet, and finally add weight if necessary.
Conditioning
EMOM 12
Min 1: 20 alternating arm dumbbell snatches
Min 2: 12-15 box jumps – step down
Min 3: AMRAP Muscle Ups
Min 4: Rest
Notes
Today’s workout is a 12 minute EMOM. Minute one is 20 alternating arm dumbbell snatches. Minute two is 12-15 box jumps. Minute 3 is an AMRAP of muscle ups. Minute four is rest. Your score is the amount of muscle ups complete across the workout.
Use a dumbbell that allows you to go unbroken on the snatches.
Choose a safe height for the box that allows you to move quickly through the 12-15 reps.
If you cannot perform muscle ups then you may substitute chest to bar pull ups, chin over bar pull ups, or jumping chest to bar pull ups.
May 1, 2024
Conditioning
With a partner, AMRAP 25
400m run
18-15-12
toes to bar
push ups
80m kettlebell farmers carry
rest 2 minutes after each round
Notes
Today’s workout is a 25 minute AMRAP, to be completed with a partner. You will start with a 400m run, followed by 18-15-12 toes to bar and pushups, and then an 80m kettlebell farmers carry. You will get as many rounds of this as possible in 25 minutes, resting two minutes after each round.
Everything is OPWAAT except for the run.
The run should not take more than about 2:00. Reduce the distance if necessary.
Choose a variation of toes to bar and pushups that allow you to complete each round in 2-3 sets or less. This means you should be able to do sets of at least 5-6 reps of whatever variation you choose, repeatedly without further scaling. You may substitute knee raises or straight leg raises for toes to bar. Elevate the hands as necessary on the push up.
Use a heavy set of kettlebells that allows you to complete the farmer carry in 20-40 meter segments
