Nov 8, 2024
Conditioning
Teams of 3
20 min AMRAP:
200m run with medball
60 wallballs
60 Abmat situp with ball
20 Deadlift
*If the ball drops at any point in the workout- 15 burpee penalty for entire team
Notes
You will start with the entire team running with the medicine ball. You can pass the ball as needed. You will then move into 60 wall balls, where one partner is working at a time. You can switch midair or hand the ball off, but the ball cannot touch the floor.
From there, move into 60 ab mat situps. You will perform in a triangle where you will toss the ball from one partner to the other. The two non working partners do not need top perform a situp unless you have the ball. Once again, the ball cannot touch the ground.
Finally, you will perform 20 deadlifts as a team with one partner working at a time. The ball must be held by one member of the team. The deadlift weight should be challenging, something you should manage 5-7 reps of and the switch.
Nov 7, 2024
Strength
1) 7 min EMOM:
1 split jerk w/ :02 pause in split
build to RPE 7-8 across rounds
+
2)
3 sets of 5-7 per arm single arm inverted KB press from split
keep split stance the same regardless of working arm
Conditioning
For Time:
400m run buy in:
into
2 rounds:
18 hand release pushups
15 pull ups
12 bbjo
into
200m run cash out
14 min cap
Notes
Run should be done in no more than 3 minutes. A machine can also be subbed. 400-500m row or 800-1k bike.
The hand release push ups should be smooth reps. You can modify to a hand release with knee assist, elevated push up or Z-press. you can also upscale to a strict handstand push up, but this should be a number you can do in 2-3 sets.
The pull ups should be able to break in 2-3 sets at the most. We will go for wither Ring Rows, or jumping pullups today.
burpee box jump overs should be smooth and steady reps, taking around 1 min – 1:30.
Finish strong with a hard 200m run or 250m row or 500m bike.
Nov 6, 2024
Strength
Take 10 minutes to perform:
5 sets of 2 reps @ 21×1 tempo
@ 55-60%
Conditioning
18 min EMOM
Min 1: 40 sec sandbag hold
Min 2: 8-10 goblet squats- increase weights every 2 rounds
Min 3: 30-45 sec jump rope practice
Notes
Sandbag Weight should be challenging but unbroken for all sets.
You will increase goblet squat weights every 2 rounds. This means you should have a moderate/ moderately heavy/ heavy KB as options. DBs can also be used for goblet squats.
The Jump rope can be a fun time to work on the skill today. Options include Single under, Speed Steps, Crossover Single under, Double under, Crossover Double under, or triple under! You can also alternate between both
Nov 5, 2024
Conditioning
Every 3:00x 6 rounds
13-18 Calories
10 dumbbell snatches
8 box jump overs
6 toes to bar
Goal is to keep round times similar
Calories should take no more than a minute. Dumbbell snatches should be smooth and unbroken, box jump overs should be a recovery.
This could be used as a day to work on toes to bar If 6 seems like a large number. Hanging Knee Raises and V-ups are also options. Looking to get :30 of work or more each round
Nov 4, 2024
Strength
Every 3 mins x 4 sets.
3 Position Power Clean (1, 2, 3) + front squat
Build to RPE 8-9 across rounds
+
Every 2:00 x 3 sets
3 clean pulls @ 90-100% of 1rm clean
Conditioning
30 Hang Power Snatch
20 burpees
20- Hang Power Snatch
10 burpee over the bar
10 Power Snatch snatch
5 burpee to 6″” target
8 minute cap
Notes
The 30 Hang power snatches should be broken in smart sets, around 2-4. This should be a weight that takes you around 60-90 seconds. the 20 burpees should be at a smooth pace and should also be done around 90 seconds – 2 mins.
Build weight in the power snatch. The middle set should be in 2-3 sets, and the burpee over the barshould be quick.
The final bar should be something that you can either hit in sets, or relatively quick singles, but can build in weight.
Nov 1, 2024
Conditioning
Teams of 3
** 200m team run after each round
21 Synchro Barbell Thrusters
One Athlete performs each
8 PU – 7 C2B – 6 BMU
15 Synchro Power Snatch
One Athlete performs each
6 PU – 5 C2B – 4 BMU
9 Synchro Power Clean
One Athlete performs each
4 PU – 3 C2B – 2 BMU
6 Deadlift
One Athlete performs each
3 PU – 2 C2B – 1 BMU
Cap: 20 min
Notes
Begin by performing 21 synchro thrusters. This should be a weight that you can either do all unbroken or most likely two sets. From there, send one athlete to perform 8 pull-ups, another to perform 7 chest-to-bar push-ups, and another to perform 6 bar muscle-ups.
A scale for the pulling can be: 15 Jumping Pullups, 12 Ring Rows, 9 Banded Strict Chest to bar or pullups.
This would follow, 12,9,6 and then 9,6,3 and 6,4,2.
You will then perform a 200m team run.
The barbell will progressively increase with weight, with the deadlift being the heaviest. The power snatches and power cleans should be a weight that is strategically broken into smaller sets, or even singles if needed.
The deadlift will be heavy, but fight for 1-2 sets.
Oct 31, 2024
Strength
Push Press
1.Take 12 mins to build to a heavy Triple
Then…
2. Every 1:30 x 3
2 Split Jerks @ 55-60% of heavy push press, with :03 pause in catch
Conditioning
In 3:00
20 Alternating Renegade Row
12-15 Calories on a machine
AMRAP*
Set 1 Perform AMRAP Sandbag Carry, 25 feet = 1 rep
Set 2 Perform AMRAP Shuttle Runs, 50 feet = 1 rep
Set 3 Perform AMRAP AbMat Situps.
–rest 1:00–
X3
Notes
Score wlil be the total amount of reps across all 3 minute AMRAPs
Renegade Rows should be either 20 unbroken fluid reps, or a quick break.
The machine should take about 45 seconds and no longer than a minute.
Looking for about a minute on the sandbag carry. Go for a challenging weight today. but something you could do at least 50 feet unbroken at a time.
25 foot down and. back =1 rep for shuttle run
Oct 30, 2024
Strength
Every 3:00 x 4 sets
3 reps
reps 1& 2 @ 21×1 tempo
aim for around 75-80% of your max, same weight across sets
Conditioning
8-6-4-2
Thruster
Lateral Burpee Over the Bar
–rest 4:00–
X2
Cap: 10 min
Notes
Score is total WORKING Time, not including 4:00 rest. If you get capped, add one second for each rep not completed.
Burner today. Thrusters should be unbroken or in 2 sets in round 1. Burpees should be pushed knowing a long rest is coming.
In round 2, the goal is to hold on for as long as you can.
Oct 28, 2024
Strength
Every :10 x 6 @ 60-75% of 1rm power clean
1 Power clean
–rest 1:00–
X6 sets
Conditioning
“Zombie Crawl”
15 min AMRAP
3 Shuttle Runs
8 Right Arm Hang Dumbbell Snatch
25ft Right Arm Overhead Dumbbell Walking Lunge
3 Shuttle runs
8 Left Arm Hang Dumbbell Snatch
25ft Left Arm Overhead Dumbbell Walking Lunge
Notes
Shuttle runs should be something you can do in 30 seconds.
The Hang snatches should be an unbroken weight, performing all reps on the same arm.
A strategic break between the last hang snatch and lunge could be used. The lounge should be unbroken each round. The overhead lunge can be scaled to a front rack lunge, suitcase lunge, or goblet lunge.
Oct 27, 2024
Strength
Jump Cycle
1.Take 7 minutes to perform
Seated Box Jump
5 x 1.1.1
(1.1.1= resting 5-10 between each rep, aiming to have strong jumps)
+
5 min EMOM:
Broad Jump + Max Vertical Jump
5 x 1.1
Conditioning
“Witches Brew”
For time:
3 rounds:
30 double unders
9 Box Jumpovers
6 Kipping Chin over the Bar pull ups
–rest 1:00–
2 rounds:
30 double unders
12 burpees
8 chest to bar pull ups
–rest 1:00–
1 round:
30 double unders
15 burpee box jumpovers
12 bar muscle ups
Cap: 15 min
Notes
For the double unders, these should be unbroken, or done in less than 45 seconds. Perform 50 single unders if needed.
The pulling progression can be scaled with the following options:
9 Ring Rows –> 12 Foot Elevated Ring Rows -> 15 Toenail spotted Chest to bar pull ups
You can also individualize the pulling progression as you may need to. The pullups and chest-to-bar should be done in no more than 3 sets. The bar Muscle ups can be broken up as needed, or scaled down to either 12 or 9.
