Mar 4, 2024
Strength
Push Press+ Jerk
build to a heavy set of 2 reps (push press, jerk, push press, jerk)
then do 1-2 jerk triples with the same weight
*pause in receiving position of all jerks for :03
Notes
Aim to avoid missing any reps. Keep in mind that the push press will be a limiter in terms of weight, so make appropriately small jumps as you reach your working range.
Conditioning
EMOM 12
min 1: 8 chest to bar pull ups
min 2: 12 db front rack reverse lunges
min 3: 12 box jumps
Notes
Today’s workout is an EMOM of 8 chest to bar pull ups, 12 dumbbell front rack walking lunges, and 12 box jumps. You will complete the given movement and then rest until the top of the next minute. Your score is the weight used on the lunges.
Your chest to bar should be done in 2 sets or less. If you cannot perform chest to bar pull ups then do a harder pulling variation than your go-to pull up movement. Consider strict pull ups, challenging ring rows, or jumping chest to bar pull ups.
Use a weight for the lunges that allows you to complete the 12 reps unbroken each round.
Pick a safe height on the box that allows you to move smoothly through the 12 reps without any fear of missing a rep. Step down from each rep.
Mar 3, 2024
Strength & Mobility
3-4 sets
snatch grip RDL x 8-10 @31×1 tempo
push up x 8-12 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 10 reps each, set go heavier next 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 —> full pushup to ground —> pushup to parallettes —>pushup to parallettes with feet elevated —>ring push ups —-> weighted ring push ups
Aim for the top end of the rep range on each set. If you are able to reach 12 reps across then move to the next variation next 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
2,4,6,8…
toes to bar
1,2,3,4
devil press
*8-10 calories after each round
9 min cap
Notes
Today’s workout is an ascending ladder of toes to bar and devil press with 8-10 calories performed after each set. Your score will be the amount of rounds and reps completed in 9 minutes.
Choose a variation of toes to bar that allows you to perform at least sets of 6 reps at a time unbroken.
Choose a light-moderate set of dumbbells that allows you to move into your devil press without hesitating and reach at least the set of 5 unbroken.
The row shouldn’t take longer than :30 at a time. adjust the amount of calories if necessary.
Mar 1, 2024
Conditioning:
With a partner, AMRAP 20, OPWAAT
50 calories
50 wall balls
10 wall walks
15 power cleans
….
Then take 6 minutes to find a heavy power clean without missing
Notes
Today’s workout will be a 20 minute AMRAP done with a partner, followed by a heavy power clean single. One person will be working at a time throughout the entire workout. You will complete 50 calories, 50 wall balls, 10 wall walks, and 15 power cleans. Your team will complete as many rounds and reps of this as possible in 20 minutes. At the end of the 20 minutes you will move immediately into a quest for a heavy single on the power clean from each partner. Your score for this portion will be the combined weight of the heaviest successful lift completed. Once an athlete misses a rep they are done and their score will be the last weight they completed before failing. You have 6 minutes to find your heavy weight.
Switch often enough on the calories to maintain a high intensity. Every :45-:60 might be a good strategy.
Keep the wall ball sets small enough to allow for near-continuous work. 10-20 at a time depending on your wall ball capacity likely makes sense.
Switch partners on the wall walk as often as necessary to avoid slowing down. maybe every 1-3 reps.
The power cleans should be a moderate weight that allows you to complete one rep every :06-:08.
For the heavy power clean, alternate attempts with your partner. You will be responsible for loading/unloading weight and can only use one bar for this portion. Be strategic with your rest and loading strategy, as a failed rep results in that partner no longer being able to make any attempts.
Feb 29, 2024
Open Workout 24.1
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Notes
Read more here.
Feb 28, 2024
Conditioning
With a Partner
AMRAP 8. Alternating Full Rounds:
10 burpees
12-15 cal row
Rest :90
AMRAP 8. Alternating Full Rounds:
15 goblet squats
12-15 cal bike
Rest :90
AMRAP 8. Alternating Full Rounds:
10-15 push ups
10-12 cal assault/echo/ski
Notes
In today’s workout you and partner will perform three 8-minute AMRAPs. You will rest :90 between each AMRAP. You will do burpees + rowing, goblet squats + bike erg, and push ups + echo bike/assault bike/ski erg. You will alternate full rounds with your partner until the 8 minutes is up. Your score is the total amount of rounds and reps completed by your team across the entire workout.
Your burpees shouldn’t take longer than :40. Decrease the amount if necessary.
Pick a weight for the squats and a variation for the push ups that allows you to finish each movement in 1-2 quick sets per round.
Your calories shouldn’t take longer than about :45 each round. Decrease the amount if necessary.
Feb 27, 2024
Strength
Build to a heavy set of 1+2
then do 2-3 sets of 3-4 heavy clean pulls
Notes
You should not be missing any reps on the clean complex.
For the clean pulls, find a weight that is challenging but doesn’t result in any technical or postural breakdown. Use the same weight for all of your sets and aim for 4 reps on each set. If you were here last week aim to use slightly more weight.
Spend about 10-12 minutes on the cleans, and about 5 minutes on the pulls. If you have more than 5-6 minutes remaining and have finished your heavy clean complex, you may hit an extra single of two on the clean at slightly less weight.
Conditioning
EMOM 12
min 1&2: 25-30 calories
min 3: AMRAP squat clean thrusters in :45
min 4: rest
Notes
Today’s workout is a 12 minute EMOM of calories and squat clean thrusters. You will spend the first 2 minutes accumulated 25-30 calories. You will then spend the first :45 of minute 3 performing as many squat clean thrusters and you can. You will rest for the final :15 of minute 3, as well as all of minute 4. You will perform this a total of 3 times. Your score is the amount of squat clean thrusters performed in your worst round.
If you cannot complete at least 25 calories in 2 minutes, reduce the target amount.
Pick a moderate weight on the squat clean thrusters that allows you to perform :45 of relatively quick singles. If you are going touch and go it is too light. You should never be in danger of missing any reps.
Feb 26, 2024
Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 6-8 @ 11×0
Jefferson Curl x 2-3 with :05 descent and :05 hold in the bottom
Notes
For the ring dip you may spot yourself with a foot on the floor or on a box. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you got sets of 7 across last week then you may either decrease assistance or add weight this week.
The tempo for the Pendlay row just means you will pause for :01 on the ground each rep to avoid any bouncing. You will not pause at the chest. If mobility limitations prevent a neutral spine in the bottom, you may elevate the bar by pulling from a set of plates rather than from the ground.
For the Jefferson curl, stand on an elevated surface with light-moderate weight that is enough to assist in the stretch but not necessarily heavy. Focus on control and range of motion rather than simply adding weight. Though as you become more comfortable with the movement you may use gradually heavier weights.
Conditioning
Every :90 x 9 rounds
1: 14-18 calories
2: 1 round dumbbell DT
3: 15-20 v-ups
Notes
Today’s workout is 9 rounds of 3 different movements: calories on a machine, dumbbell DT, and v-ups. You will start a new round every :90 and will complete each movement a total of 3 times through. You can make note of your dumbbell weight as well as the amount of reps you completed on the calories and v-ups.
Your calories shouldn’t take more than 1 minute, leaving you at least :30 of rest on each round of calories.
1 round of dumbbell DT consists of 12 double dumbbell deadlifts, 9 dumbbell power cleans, and 6 dumbbell shoulder to overhead. Choose a set of dumbbells that allows you to complete this unbroken each time.
The v-ups should be done in no more than 2-3 quick sets each round. Choose an appropriate variation to accomplish this. You can scale to single leg v-ups, tuck ups, single leg tuck ups, or sit ups.
Feb 25, 2024
Strength
3-4 sets of 3 at RPE 8-9
Shoulder Extension Scap Pull Up x 5 @ 2222 tempo between working sets
Notes
Use a box height that puts you right at parallel (hip crease even with top of knee). Do not build to a weight that you think you may fail, as it is much harder to bail out of a failed box squat than out of a free squat. Be sure to sit back onto the box with control and avoid crashing to the box. Sit your weight onto the box for a split second, then move explosively as you stand up off of the box.
RPE 8-9 means you should feel like you have an extra rep or 2 in the tank. Do not work to failure on the box squat.
For the [shoulder extension scap pull ups ](https://www.youtube.com/watch?v=w1gH54TaJHE) the tempo means that you should fully relax in the bottom for 2 seconds, fully protract for 2 seconds, and move smoothly with control as you transition between positions.
Conditioning
4 rounds for time
18-22 calories
16 barbell front rack reverse lunges
10 burpees
13 minute cap
Notes
Today’s workout is 4 rounds of calories, barbell front rack reverse lunges, and burpees. Your score is the time it takes to complete the 4 rounds, or the amount of work you completed if you do not finish before the 13 minute time cap.
Your calories should not take more than 1:20 per round. Reduce the amount if necessary.
Choose a weight for the lunges that allows you to complete each round unbroken. 16 reps means 8 reps per side.
The burpees shouldnt take more than :40. Reduce the amount if necessary.
Feb 24, 2024
Conditioning:
Teams of 2, OPWAAT
1-2-3-4-5-6-7-8-9-10 sandbag cleans
200ft sandbag carry
4 wall walks
12 toes to bar
Notes
Today’s workout will be done with a partner. You will start with 1 sandbag clean, a 200ft sandbag carry, 4 wall walks, and 12 toes to bar. The next round you will perform 2 sandbag cleans, a 200ft sandbag carry, 4 wall walks, and 12 ttb. You will continue in this fashion, adding 1 sandbag clean rep each round, until you have completed the round of 10 sandbag cleans + the rest of the work. Only one person will be working at a time throughout the entire workout. You may partition the reps however you would like. Your score is the amount of time it takes to complete the workout. If you don’t finish before the 30 minute cap then you can record how much you had remaining.
Your sandbag weight should allow you to split the 200ft carry into 50-100ft segments, alternating with your partner. Try to split the sandbag cleans relatively evenly with your workout across the workout. One partner may do more on a given round, but each partner should do roughly 50% of the total number of sandbag cleans (55 total reps).
For the wall walks and toes to bar, you can have one partner do all the reps of a given movement one round, and the other partner do the other movement, switching movements each round. You can also simply split the reps in half each round.
The wall walks should take no more than a minute per round. Reduce the range of motion as necessary.
The toes to bar should take no more than 2-3 quick sets each round. Choose an appropriate variation that you can stick with for the whole workout.
Feb 22, 2024
Strength
3-4 sets:
Floor press x 5-7 @ 21×1 tempo
Eccentric Pull Up x 1-3 with :7-:10 negative
Weighted Straddle Pancake 3-6 reps with :05 descent and :05 pause in bottom
Notes
Use the 3 different scores to note your weight on the floor press, your setup and reps for the pull up negative, and your setup and feel on the straddle pancake.
The floor press has all the elements of the bench press, just with a shorter range of motion. Be sure to lower the bar with control to avoid letting the arms crash against the ground. Use the same weight for working sets and aim for the top of the rep range on each set. If you reached the top of the rep range across all sets last week, you may go heavier this week.
For the eccentric pull up you may use whatever grip you want (supinated/pronated) and may switch grips as desired. Choose a variation that allows you have a 7-10 second descent using an even speed throughout the entire ROM. You may spot yourself with a foot on the box if you need to. If you are unable to do this, you may do the same tempo and rep scheme with ring row negatives.
Aim to get 3 reps per set. If you were able to get sets of 3 with :10 descent you may either use less assistance this week, or add weight if you were already doing this unassisted. If you were only able to hold the tempo for 1-2 reps on any of your sets last week, use the same setup and try to get all the way to 3 reps across all sets.
For the weighted straddle pancake, elevate your hips as much as necessary to allow for a neutral spine throughout the movement. Start with a light-moderate weight on your upper back to help assist in the stretch. Take :05 to work into your deepest position, and then spend another :05 in that position on each rep. Gently try to work into deeper positions across these reps and sets. Prioritize increasing range of motion and control rather than weight.
Conditioning
Every :30 for 21 rounds (7 times through)
1: 1-3 muscle ups (or 3-6 chest to bar)
2: 5 box jump overs
3: 8 dumbbell push press
Notes
In today’s workout you will do 21 :30 second rounds of muscle ups, box jump overs, and dumbbell push presses. You will complete your movement for the given round and then wait until the next :30 interval starts to begin the next movement. You can make note of your muscle up/pull up variation and reps, along with your weight for the dumbbell push press.
These rounds should take :15 or less. Scale appropriately.
If you don’t have muscle ups you can scale to a pull up variation such as chest to bar pull ups, chin over bar pull ups, challenging ring rows, or jumping chest to bar pull ups. Pick something that you can do 3-6 reps in one quick unbroken set, but that is a little harder than your go-to pull up variation.
Pick a safe height for your box jump over that allows you to move smoothly through the 5 reps without hesitating. Step down from each rep.
Pick a moderate weight for the dumbbells that allows you to go unbroken throughout the entire workout.
