Mar 27, 2024
Strength & Mobility
3-4 sets
cossack squat x 4-6/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous week.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
4:00 AMRAP:
8 db box step overs
12 toes to bar
rest 2 minutes
4:00 AMRAP:
12 db front rack reverse lunges
16 alernating arm hang dumbbell snatches
Notes
Today’s workout is two 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 8 dumbbell box stepovers and 12 toes to bar. You will complete as many rounds of that in 4 minutes, rest for 2 minutes, and then complete as many rounds of 12 dumbbell front rack reverse lunges and 16 hang dumbbell snatches as possible in 4 minutes. Your score is the total amount of rounds and reps completed across both intervals.
Choose a moderate weight set of dumbbells that allows you to go unbroken on the step overs and lunges. You should also be able to use one of the dumbbells as your weight for the snatches and be unbroken on those as well.
Choose a toes to bar variation that allows you to complete the 12 reps in 1-2 sets per round. Knee raises or straight leg raises are a good substitute.
Mar 26, 2024
Conditioning
Teams of 3
400-500 calorie bike (OPWAAT)
&
alternating full rounds until each person has completed 6 rounds
3 power clean & jerk
6 bfb
9 deadlift
30 minute cap
Notes
Todays workout will be completed in teams of 3. Each team will have a single bike, on which one person will continuously be working towards 400-500 calories. Teammates will also alternate full rounds of 3 power clean and jerks, 6 bar facing burpees, and 9 deadlifts until each person has completed 6 rounds. Your score is the time it takes to complete both tasks, or the amount of work completed at the 30 minute time cap if you do not finish.
If your team can maintain a pace of 18-20+ calories per minute, aim for 500 total. If you cant complete at least 14 calories per minute, consider aiming for an amount that is less than 400. Switch partners as often as you’d like.
The weight on the bar should make for moderate-heavy clean and jerks and light-moderate deadlifts. You should be able to do your 3 clean & jerks in quick singles, touch-and-go at the shoulder. You should be able to complete the deadlifts in one touch and go set.
The 6 burpees shouldn’t take more than :25 – :30. reduce the reps if necessary.
Once you hit your calorie target you may stop biking and focus solely on the 6 rounds per person. If you finish the 6 rounds first, you may focus solely on the hitting your calorie target.
Mar 25, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you were able to get to 8 reps each set last week, go heavier this week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
If you were able to get to 8 pushups each set last week, do a harder variation this week.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
Every 4:00 x 4 rounds
odd sets:
18-22 calorie row
max kettlebell swings
even sets:
18-22 calorie row
max wall walks
2:30 cap each round
Notes
Today’s workout is 4 rounds of 2:30 of work and :90 of rest. You will row 18-22 calories, then complete as many kettlebell swings as possible in the time remaining. You will then rest for :90 before completing another 18-22 calorie row followed by as many wall walks as possible. You will then rest for :90 before repeating this all again one more time. Your score is the total amount of kettlebell swings and wall walks completed across all 4 rounds.
Don’t spend more than :90 on the machine. If you are a strong rower then aim for 22 calories. If you cannot reach at least 18 calories in :90 then reduce the target amount.
Try to hang on to your kettlebell for one big set if possible. Choose a moderate weight that will hopefully allow for this.
Mar 24, 2024
Strength
Jerk Dip + Jerk
build to a heavy set of 1+1
*pause in receiving position of all jerks for :03
Conditioning
5 rounds
10 db front squat
8 db push press
6/side renegade rows
1:00 rest
13 minute cap
Notes
Today’s workout is 5 rounds of dumbbell 10 front squats, 8 dumbbell push presses, and 6/side renegade rows. You will rest 1 minute after each round. Your score is the amount of time it takes to complete the 5 rounds or the amount of rounds & reps completed if you don’t finish in 13 minutes or less.
Use a single set of dumbbells for the entire workout. Use a light to moderate weight that allows you to go unbroken on each movement each round. If one movement is significantly harder than the others then base your weight selection on that movement.
A renegade row is a dumbbell row performed from the push up plank position. 6 per side or 12 total reps per round.
Mar 22, 2024
Conditioning:
WAP, OPWAAT
In 6 minutes:
800-1k bike
60 wall balls
30 pull ups
rest :90
In 6 minutes
400-500m row
60 box jumps
30 toes to bar
rest :90
x 2 rounds
Notes
Today’s workout will be performed with a partner with one person working at a time. Each team will perform four 6-minute intervals with :90 of rest in between each. If you finish the interval before the 6:00 is up you will rest for the remainder of the time + the built in :90. Your score is the total combined times for all four intervals.
Intervals 1 & 3 will be 800-1000m on a bike, 60 wall balls, and 30 pull ups. Intervals 2 & 4 will be 400-500m on a rower, 60 box jumps, and 30 toes to bar.
The work on the machine should take no longer than 2:15. Reduce the distance as necessary.
The wall balls should be done in quick sets of 10-15 reps at a time before switching with your partner. Aim to knock these out back-to-back without much wasted time of no reps being completed.
The pull ups, toes to bar, and box jumps should be completed in a similar fashion to the wall balls but in smaller sets. Maybe sets of 5-10 would make more sense for these. Again, aim to avoid extended periods of time where no work is being completed by either partner.
Pull ups can be scaled to ring rows or jumping pull ups. Toes to bar can be scaled to knee raises or straight leg raises. Pick a variation for each movement that you can maintain for the entire workout without sacrificing movement quality or scaling further once the workout begins.
Pick a safe height for the box that you are confident you will not miss any reps on or hesitate on.
Mar 21, 2024
Strength
build to a heavy set of 3 on the muscle snatch
then continue building to a heavy set of 3 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
4 rounds for time
400m run/500m row/1k bike
12 power snatch
12 minute time cap
Notes
Today’s workout is 4 rounds of either a 400m run, a 500m row, or 1000m on the bike, followed by 12 power snatches. Your score is the time is takes to complete the 4 rounds, or the amount of work completed at the 12 minute time cap if you do not finish.
Choose one modality for the meters and stick with it for the whole workout. This part should take no more than 2:15. If you cannot maintain that pace, consider reducing the distance slightly.
The power snatches should be light. You should be able to complete the 12 reps in 1-2 touch and go sets each round.
Mar 20, 2024
Conditioning
With a partner, OPWAAT
AMRAP 30
50 calorie row
10 wall walks
20 sandbag cleans
40 push ups
Notes
Today’s workout is a 30 minute AMRAP performed with a partner. Your team will perform as many rounds as possible in 30 minutes of 50 calories on the rower, 10 wall walks, 20 sandbag cleans, and 40 push ups. One person will be working at a time throughout the workout. Your score is the total amount of rounds and reps completed in 30 minutes.
The 50 calories should be completed in about 3 minutes or less. Adjust the amount if necessary.
The wall walks should take less than 3 minutes to complete the 10. Perform small sets before switching with your partner. You may adjust the range of motion as necessary.
The sandbag cleans should be at a moderate weight that allows you knock out the 20 reps in 2 minutes or less. This means you should be able to perform a rep every 6 seconds.
You should be able to complete sets of 5-10 pushups at a time before switching with your partner. Elevate your hands as necessary.
Mar 19, 2024
Strength & Mobility
3-4 sets
cossack squat x 4-6/side @ 31×1 tempo
supine shoulder flexion x 4/side with :04 descent on each rep
standing side bend x 10-15/side
Notes
The Cossack squat can be performed with just bodyweight if necessary. It can also be loaded with a a plate held with arms extended in front of your body, a kettlebell or dumbbell goblet style, or a bar on the back rack. Prioritize a full range of motion at the prescribed tempo and do not sacrifice this to add more weight or progress to a different style of loading the movement. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous week.
Be sure to maintain control on the descent of the supine shoulder flexion and keep the range of motion pain free throughout. Pick a weight that allows you to keep the tempo. Do not allow the ribs to flare up.
Keep the trunk and glutes tight and the hips and shoulders squared forward as you perform your side bends. start to feel out th movement and increase in load as you become more comfortable. Take 2-3 seconds to reach the bottom of the range of motion throughout. Once you hare the ROM down, only go up in weight after you reached the top end of the rep range one each set the previous weeek.
Conditioning
AMRAP 4min
3 Devil Press
25ft db front rack walking lunge
rest 2min
AMRAP 4min
6 db front squat
3 shuttle runs
rest 2min
AMRAP 4min
4 db power cleans
8 box jump overs
Notes
Today’s workout is three 4-minute AMRAPs separated by 2 minutes of rest. The first AMRAP is 3 devil press and 25ft of dumbbell front rack walking lunges. The second AMRAP is 6 dumbbell front squats and 3 shuttle runs. The final AMRAP is 4 dumbbell power cleans and 8 box jump overs. Your score is the total amount of rounds and reps completed across all 3 AMRAPs.
Use a single set of dumbbells for the whole workout. You should be able to do each of the dumbbell movements unbroken, so base the weight off of the most challenging movement for you.
Choose a safe height for your box jumpovers that allows you to move smoothly through the 8 reps without hesitation or risk of failing.
Mar 18, 2024
Strength
Jerk Dip + Jerk
build to a heavy set of 2 (jerk dip + jerk + jerk drip + jerk)
then do 1-2 jerk singles with the same weight
*pause in receiving position of all jerks for :03
Notes
Aim to avoid missing any reps.
Conditioning
3 rounds for time
15-20 calories
10 burpees
5 clean and jerks
rest 1:00
11 minute cap
Notes
Today’s workout is 3 rounds of calories, burpees, and clean and jerks. You will rest 1 minute after each round. Your score is the time it takes to complete 3 rounds, or the amount of work you completed if you don’t finish in less than 11 minutes.
The calories should take no more than 1 minute per round. Reduce the amount of necessary.
The burpees should take no more than :40 per round. Reduce the amount if necssary.
The clean and jerk can be done at a moderate to heavy weight that allows you to complete 1 rep every 6-8 seconds. If you are going touch and go it is probably too light.
Mar 17, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 6-8 @31×1 tempo
push up x 5-8 x @ 31×1 tempo
cross bench sit ups @31×1 tempo
Notes
For the snatch grip RDL find a weight that allows you reach a full range of motion at the prescribed tempo while maintaining a neutral spine and tension on the hamstrings. Aim for the top end of the rep range.If you are able to get to 8 reps each set, go heavier next week. Since the rep range is lower, aim to go slightly heavier this week.
Choose a pushup variation that allows you to reach full range of motion at the prescried tempo and rep scheme. Some variations you can use from easier to harder are:
hands elevated —> pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
Since the rep range is lower this week, consider trying a slightly harder variation of push up.
If the cross bench sit ups present a new range of motion for you then start by doing reps with a limited range of motion and a spotter. Do sets of less than 10 reps, without reaching fatigue. Take note of how you feel for the next couple days. If you are not overly sore then consider gradually increasing range of motion next week.
If you are familiar with the full range of motion here but have not trained it recently, consider just doing a few full range of motion reps Not enough to reach abdominal fatigue. Take note of how you feel for the next couple of days. If you are not overly sore then consider gradually increasing volume next week (a couple extra reps/still shy of failure)
If you frequently train GHD sit ups you may perform sets of 10-15 ghd situps or cross bench sit ups at the prescribed tempo. Prioritize range of motion and control rather than volume.
Conditioning
21 15 9
calories
pull ups
rest 2:00
21 15 9
calories
toes to bar
14 minute cap
Notes
Today’s workout is 2 21-15-9 couplets with 2 minutes of rest in between. Your score is the amount of time to complete both couplets, or the amount of work done if you don’t finish before the 14 minute time cap. The first couplet is calories and pull ups. The second is calories and toes to bar.
The calories should be done at a pace of 15/minute or faster. If you cannot hold this pace, consider slightly reducing the amount of calories you do.
Choose variations of the bar movements that allow you to complete 5-7 reps at a time. For the pull ups you can substitute ring rows or jumping pull ups. For the toes to bar you can substitute straight leg raises or knee raises.
