Apr 8, 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
AMRAP 11
50 wall balls
50 kettlebell swings
100ft crawl
100 double unders
Notes
Today’s workout is an 11 minute AMRAP of 50 wall balls, 50 kettlebell swings, a 100 ft crawl, and 100 double unders. Your score is the amount of rounds and reps completed in 11 minutes.
Use a moderate weight for the wall balls and kettlbell swings that allows you to complete 50 reps in 2-3 sets.
Try to move quickly through the crawl. Complete the 100ft is 1-2 sets.
Your double unders shouldnt take more than about :90. If you cannot complete 100 in that time then consider reducing the amount or doing single unders.
Apr 7, 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
EMOM 12
min 1: 12-15 calories
min 2: 8 pull ups + 8 push ups
min 3: 12-15 burpees
min 4: max toes to bar
Notes
Today’s workout is a 12 minute EMOM. You will start with 12-15 calories in minute 1, 8 pull ups + 8 push ups in minute 2, 12-15 burpees in minute 3, and then as many toes to bar as possible in minute 4. Your score is the amount of toes to bar completed across the workout.
The calories and burpees should be completed in :45 or less. Reduce the target range if necessary. If you are strong on the machine and fast on burpees then be sure to aim for the top end of the range if possible.
Choose a pull ups variation that allows you to complete 8 reps in 1 set. Jumping pull ups or ring rows would be good substitutions. Elevate your hands if necessary to allow you to complete your pushups unbroken as well.
Use the entire minute to accumulate toes to bar. Choose a variation that allows you get at least 12 reps in the minute. Knee raises or straight leg raises are good substitutions
Apr 5, 2024
Conditioning:
With a partner, for time
45-60 calories
10, 8, 6, 4, 2
power cleans OPWAAT
chest to bar pull ups relay
45-60 calories
10, 8, 6, 4, 2
wall walks OPWAAT
box jumps relay
45-60 calories
30 minute cap
Notes
Today’s workout will be completed in teams of 2. You will start by accumulating 45-60 calories on a single machine. You will then do 10, 8, 6, 4, 2 reps of power cleans and chest to bar pull ups. This will be followed by another 45-60 calories, and then 10, 8, 6, 4, 2 reps of wall walks and box jumps. You will finish with a final set of 45-60 calories. Your score is the time to complete everything, or the amount of work you get done in 30 minutes if you do not finish.
The calories will be performed OPWAAT style. Switch as often as necessary to maintain a high intensity. This should not take more than 3 minutes on any one set. Reduce the target range as necessary.
The power cleans will be performed OPWAAT as well. Choose a moderate-heavy weight that allows you to complete these as quick singles. Aim to complete 1-3 reps at a time before switching with your partner.
The wall walks will also be done OPWAAT style. These should be done at a pace of 4-5 per minute. Reduce the reps and/or range of motion as necessary to achieve this. Switch every 1-3 reps with your partner.
The chest to bar pull ups will be done relay style. This means partner 1 will do all 10 reps, then partner 2 will do all 10 reps before moving back to the power cleans. You should be able to knock these out in 1 or 2 quick sets each round. You may substitute regular pull ups, ring rows, or jumping chest to bar pull ups if necessary.
The box jumps will also be completed relay style. Choose a safe height for your box that you will not hesitate with and will not miss any reps on. You may switch to step ups if you are not confident jumping.
Apr 4, 2024
Strength
1. Snatch high pull + power snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
16-21 calories
15 goblet squats
45 double unders
13 minute cap
Notes
Today’s workout is 3 rounds of 16-21 calories, 15 goblet squats, and 45 double unders. Your score is the time to complete all 3 rounds or the amount of work completed at the 13 minute time cap.
Do not let the calories take more than 1:10. Reduce the range as necessary.
Choose a weight for the goblet squat that is challenging but still allows you to go unbroken each round.
If the double unders take more than 1 minute consider reducing the amount or doing single unders instead.
Apr 3, 2024
Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row – weight 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 reach 10s on each set then make the movement more difficult next 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–find a working weight for this week and if you reach 10 reps on each set then you will go heavier next week. If you stop short of 10 reps on any set then you will repeat this weight until you are able to get sets of 10 across.
Conditioning
AMRAP 15
300m run
12 db push press
9 burpees over the dumbbells
6/side renegade row
rest 1 minute between rounds
Notes
Today’s workout is a 15 minute AMRAP of a 300m run, 12 dumbbell push presses, 9 burpees over the dumbbells, and 6/side renegade rows. You will rest 1 minute between rounds. Your score is the amount of rounds and reps completed throughout the entire workout.
The 300m run should’t take much more than :90. Reduce the distance as necessary.
Choose a light-moderate set of dumbbells that allows you to go unbroken throughout the entire workout on both the push press and the renegade rows.
The burpees shouldn’t take more than about :40. If you cannot hold this pace then either reduce the reps slightly or do regular burpees. You may also step over the dumbbells instead of jump if you are not confident that you will clear them each rep.
Apr 2, 2024
Conditioning
teams of 3, for time
1k row/2k bike cash in
5 rounds
200ft sandbag carry
30 toes to bar
15 burpee box jump overs
1k row/2k bike cash out
30 minute time cap
Notes
Today’s workout will be completed in teams of 3 and will consist of a 1k bike or 2k row buy-in, then 5 rounds of a 200ft sandbag carry, 30 toes to bar, and 15 burpee box jumpovers, followed by a 1k row or 2k bike buy-out. Everything will be completed with 1 person working at a time, which should allow you to go hard during your work windows as you will have a decent amount of rest built in. Your score is the time to complete the workout or however much work you complete if you do not finish within 30 minutes.
Your buy-in/buy-out should not take longer than 4:30 to complete If you cannot hold that pace then consider decreasing the distance slightly to an amount you can complete in that timeframe. Switch out with your partner often enough to maintain high intensity.
The sandbag carry should be done in 50-100ft segments before switching partners.
Choose a toes to bar variation that allows you to complete sets of 5-10 reps before switching partners. You may substitute knee raises or straight leg raises.
The burpee box jumpovers should be completed in sets of 3-5 at a time before switching partners.
Apr 1, 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
Every 4:00 x 4 rounds
20m db front rack walking lunge
max calories in time remaining
2 minute cap on each round
Notes
Today’s workout is 4 rounds of 2 minutes of work and 2 minutes of rest. Each round will consist of 20m of front rack dumbbell walking lunges, followed by as many calories as possible in the remaining time. Your score is amount of calories performed in your worst round.
Use a light-moderate set of dumbbells that allows you to complete the lunges in 1 or 2 quick sets each round.
Perform your calories at a hard but sustainable pace. 2 minutes of rest will not be enough time to recover from a full sprint.
Mar 31, 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
in 3 minutes:
15-20 calories
100 ft crawl
max pull ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
30 alternating arm hang db snatches
max push ups in remaining time
rest 2 mins
in 3 minutes:
15-20 calories
5 wall walks
max muscle ups remaining time
Notes
Today’s workout is three 3-minute rounds, with 2 minutes of rest in between each round. Each round will start with 15-20 calories on the machine of your choice. In the first interval the calories will be followed by a 100 ft crawl and then as many pull ups as possible in the remaining time. The second interval will feature 30 hang dumbbell snatches and then as many push ups as possible in the remaining time. The final interval will follow the calories with 5 wall walks and then as many muscle ups as possible in the remaining time. Your score is the total amount of pull ups, push ups, and muscle ups completed across the workout.
The calories shouldn’t take more than 1 minute. If you are strong on the machine, aim for the top end of the range. If you are unable to reach at least 15 calories in a minute then you can reduce the amount to something you can achieve.
The middle movement of each interval should take no more than 1 minute either. If you cannot crawl 100 ft in that time consider reducing the distance. Pick a light enough weight for the snatch to get the 30 reps unbroken. If you cannot do 5 wall walks in 1 minute then reduce the reps and/or range of motion as necessary.
If you follow the aforementioned guidelines you should have a bout 1 minute per round to work on pull ups, push ups, and muscle ups.
For the pull ups and push ups you should be able to get at least 15 reps in the minute. You can substitute ring rows or jumping pull ups. You can also elevate the hands as necessary to get at least 15 full ROM push ups.
If you do not have muscle ups you may perform chest to bar pull ups, jumping chest to bar pull ups, chin over bar pull ups, or ring rows. Just make sure you choose a harder pull up/ring row variation than you did for the first interval.
Mar 29, 2024
Conditioning:
With a partner, AMRAP 30
200m run together
3 wall walk relay
30 synchro jumping air squats
20 sandbag cleans opwaat
rest 2 minutes after each round
Notes
Today’s workout will be a 30 minute AMRAP performed with a partner. Your team will do as many rounds as possible in 30 minutes of a 200m run, a 3 wall walk relay, 30 synchronized jumping air squats, and 20 sandbag cleans. You will rest for 2 minutes after each round.
The run shouldn’t take longer than about a minute. Reduce the distance as necessary.
The wall walk relay means partner 1 will perform 3 wall walks, then partner 2 will perform 3 wall walks. This shouldn’t take much more than a minute total. Reduce the range of motion or reps as necessary to keep it to about one minute per round.
Synchronized jumping air squats means you must be in the air together at the top of each rep. Be sure to also hit full squat depth each rep. Try to knock these out in just 1 or maybe 2 sets per round.
Your sandbag cleans will be performed OPWAAT style. Pick a light-moderate weight that allows your team to perform these reps without much hesitation. The 20 reps should be completed in less than 2 minutes. Keep these sets small; between 1-5 reps before switching with your partner.
Mar 28, 2024
Strength
build to a heavy single on the muscle snatch
then continue building to a heavy set of 2 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
EMOM 16
min 1: 10-15 cal bike
min 2: 8-12 pull ups
min 3: 10-15 cal row
min 4: 8-12 push ups
Notes
Today’s workout is a 16 minute EMOM of 10-15 bike calories, 8-12 pull ups, 10-15 rower calories, and 8-12 push ups. Your score is the total amount of reps + calories completed across the entire workout.
Your work on the machines shouldn’t take more than :45. Decrease the range if necessary.
Choose variations for the gymnastics movements that allow you to complete the reps in 1-2 sets per round. You can scale pullups to ring rows or jumping pull ups. You can elevated the hands for pushups if necessary. For both movements aim to pick an appropriate movement variation that allows you to go the entire workout without scaling further.
