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
Apr 29, 2024
Strength & Mobility
across 3-4 rounds:
Bulgarian split squat build to heavy set of 6 @ 31×1
between sets cobra hang :20-:30 (center, left, right)
Conditioning
21-15-9
calories
straight arm burpees
9-6-3
squat cleans
10 minute cap
Notes
Today’s workout is 21-15-9 calories and straight-arm burpees, 9-6-3 squat cleans. This means you will do 21 calories, 21 straight-arm burpees, 9 squat cleans. This will be followed by 15 calories, 15 straight arm burpees, 6 squat cleans, and then 9 calories & staight-arm burpees and 3 squat cleans.
If you can’t get at least 15 calories per minute consider slightly reducing the target amount.
You should be able to get at least 12-15 straight-arm burpees per minute. Adjust the amount as necessary.
Your squat clean weight should be moderate to heavy. Perform quick singles.
Apr 28, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row build to a heavy set of 8 @ 21×1
diagonal stretch x10 + :10/side
Notes
For the Z Press, perform all sets at the same weight aiming for perfect posture and overhead position. For the Seal Row, build to a heavy set of 8 @ 21×1 across the 3-4 rounds.
Conditioning
5-4-3-2-1 wall walks
2-4-6-8-10 devil press
*30 double unders after each round
11 minute cap
Notes
Today’s workout is 5-4-3-2-1 wall walks, 2-4-6-8-10 devil press, and 30 double unders after each round. This means you will start with 5 wall walks, 2 devil press, and 30 double unders. This will be followed by 4 wall walks, 4 devil press, and 30 double unders. You will continue in this fashion until you’ve completed the round of 1 wall walk, 10 devil press, and 30 double unders. Your score is the time to complete the workout. There is an 11 minute time cap.
If you can’t maintain a pace of at least 4 wall walks per minute, consider slightly reducing the reps or the range of motion.
The weight on the devil press should be moderate. You should be able to perform at least 8 reps per minute.
Your sets on the jump rope should take no more than :20-:25. Scale to single unders or decrease the reps if necessary.
Apr 26, 2024
Conditioning:
With a partner, OPWAAT, AMRAP 25
50 wall balls
50 lateral burpee box jump overs
Notes
Today’s workout is a modified version of Quarterfinals workout 24.2. You will work with a partner and perform as many rounds as possible of 50 wall balls and 50 lateral burpee box jump overs in 25 minutes. One person will be working at a time throughout the entire workout.
Choose a light-moderate weight for the wall ball. You should be able to do 50 reps in 4 sets or less.
Choose a safe height for the burpee box jump over that allows you to move confidently through your reps. Step down from the box each rep. You can lower the box or do step overs if you are not confident jumping. These should be done in small sets, maybe 5 at a time before switching with your partner.
Apr 25, 2024
Strength
1. Snatch high pull + snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
300m run
50ft single arm DB overhead walking lunge
18 toes to bar
14 minute cap
Notes
Today’s workout is 3 rounds of a 300m run, 50ft of single arm dumbbell overhead walking lunges, and 18 toes to bar. Your score is the time it takes to complete all 3 rounds, or the amount of work done if you do not finish in 14 minutes.
The run should be about :90 or less. Reduce the distance if necessary.
Switch hands halfway through the lunge sets. You should be able to do each 25ft segment unbroken. YOu may do a front rack walking lunge if the overhead position is not available to you.
The toes to bar should be done in 3 sets or less each round. You may substitute knee raises, straight leg raises, v-ups, or situps.
Apr 24, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row x 8-10 @ 21×1 x 8-10
kickstand RDL stretch x10 + :10/side
Notes
For the ring row, pick a challenging angle for 8-10 reps at the prescribed tempo. Aim for 10 reps each set. If you reached 10s on each set last week then make the movement more difficult this week. This can be done by lowering the angle of your body. Once you are completely under the rings you can elevate the feet, and even add weight to increase difficulty.
Treat the bench press the same way as the ring rows–if you reached 10 reps on each set last week then go heavier this week. If you stopped short of 10 reps on any set then repeat the same weight until you are able to get sets of 10 across.
Conditioning
AMRAP 12
12-15 calories
50ft forward crawl
10 pushups
10 pull ups
50ft forward crawl
Notes
Today’s workout is a 12 minute AMRAP of 12-15 calories, a 50ft crawl, 10 push ups, 10 pull ups, and another 50ft crawl. Your score is the amount of rounds and reps completed in 12 minutes.
The calories should take about :45 or less. If you are significantly slower than that you can decrease the target range.
Complete the crawls in unbroken 25ft segments.
The pushups and pull ups should be completed in 1-2 sets per round. Elevate the hands on the pushup if necessary. Pull ups can be scaled to jumping pull ups or ring rows.
Apr 23, 2024
Conditioning
With a partner, for time
800, 600, 400, 300, 200m run
*20 deadlifts, 30 v-ups, 10 synchro burpees after each run
30 minute cap
Notes
Today’s workout will be done with a partner and will consist of 5 rounds of running, deadlifts, v-ups, and synchronized burpees. The first round will be an 800m run, followed by 20 deadlifts, 30 v-ups, and 10 synchronized burpees. In the subsequent rounds the running distances will be 600m, 400m, 300m, and 200m, respectively. The deadlift, v-up, and burpee reps will remain constant throughout. Your score is the time it takes to complete the workout, or the amount of work completed in 30 minutes if you do not finish.
The runs will be completed as a team and should be done at an 8:00 mile pace or faster. This means the runs should take about 4:00, 3:00, 2:00, :90, and 1:00 (or less). Reduce the distance if you are significantly slower than that.
The deadlifts and v-ups will be completed OPWAAT. Do sets of 5-10 on the deadlift and 5-15 on the v-up before switching partners. This means the deadlift weight should be light-moderate. For the v-up you may scale to a single leg version, or perform tuck-ups or sit-ups.
Synchronized burpees will feature athletes being on the ground and in the air at the same time. These should be completed in less than 1 minute.
Apr 22, 2024
Strength & Mobility
3-4 rounds
Bulgarian split squat @ 31×1 x 6-8/side
between sets cobra hang :20-:30 (center, left, right)
Conditioning
EMOM 5
8-10 cal row + 1 thruster
rest 1 minute
EMOM 4
6-8 cal row + 3 thrusters
rest 1 minute
EMOM 3
4-6 cal row + 6 thrusters
Notes
Today’s workout is 3 separate EMOMs with 1 minute of rest in between. You will start with a 5 minute EMOM of 8-10 calories on the rower and 1 thruster. After doing this every minute on the minute for 5 minutes, you will rest for 1 minute. You will then do a 4 minute EMOM of 6-8 calories on the rower and 3 thrusters. After the 4 rounds of this you will rest of 1 minute before finishing with a 3 minute EMOM of 4-6 calories on the rower and 6 thrusters. Your score will be the combined load used for each EMOM.
You should be rowing at a pace of 900-1200 calories per hour or faster. If you cannot hold that pace then consider slightly reducing the target calorie amount. If you’re able to hold 1200 cal/hour or faster you should be doing the top of the calorie range.
You will use three different weights on the thruster. The first EMOM should be a heavy heavy. Pick something that is heavier than you typically do in a workout but that you are not in danger of missing. The second EMOM should be moderate-heavy–maybe 10-20% lighter. The final weight should be moderate, or another 10-20% lighter. You should go unbroken throughout and should never be in danger of missing reps, despite the heavier nature of these weights.
Use the extra minute of rest between EMOMs to put away all extraneous weights.
Apr 21, 2024
Strength and Mobility
3-4 rounds
z press db @ 21×1 x 8-10
seal row @ 21×1 x 8-10
diagonal stretch x10 + :10/side
Conditioning
Two rounds for time
20-25 calories
20 lateral burpees over the bar
15 power clean and jerk
4 minutes rest
15 minute cap
Notes
Today’s workout is two rounds of 20-25 calories, 20 lateral burpees over the bar, and 15 power clean and jerks. You rest 4 minutes between rounds. Your score is the time to complete the workout or the amount of work completed at the 15 minute cap if you do not finish.
Your calories shouldn’t take much more than about :90. Reduce the range if necessary.
Try to keep a smooth pace on the burpees. If you can’t finish in under 2 minutes then consider reducing the amount.
The power clean and jerks should be a moderate weight, completed in singles.
