Feb 21, 2024
Strength
Build to a heavy set of 1+2
Then do a couple clean singles at ~10% lighter weight
then do 2-3 sets of 3-4 heavy clean pulls
Notes
If possible you should be going a little heavier than last week since you can now squat clean the weight instead of power clean. You should not be missing any reps.
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.
Conditioning
4 rounds for time
50ft db front rack walking lunge
5 devil press
5 shuttle runs
5 renegade rows
12 minute cap
Notes
Today’s workout is 4 rounds of lunges, devil press, shuttle runs, and renegade rows. Your score is the time to complete the 4 rounds or the amount of rounds and reps completed before the 12 minute time cap if you do not finish.
You will use a single set of dumbbells for the lunges, devil presses, and renegade rows. Try to pick a weight that allows you to complete each movement unbroken.
Your renegade rows will be one row per arm plus a pushup. So left arm row, right arm row, pushup
Your shuttle runs shouldn’t take longer than 40 seconds. Decrease to 4 reps if you need to.
Feb 20, 2024
Conditioning
Teams of 3
10k bike/5k row
AMRAP 25:00
10 ground to overhead
16 deadlifts
22 bar facing burpees.
Notes
Today’s workout will be performed in teams of 3. You will perform a 10k bike or 5k row, while also doing an AMRAP of ground to overhead, deadlifts, and burpees over the bar. You will have two scores: the time to complete the meters on your machine, and the amount of rounds and reps of the AMRAP in 25 minutes.
One person will always be on the machine at all times. Switch as often as necessary to keep the pace fast. If you finish the 5k/10k before the 25 minute cap, you can stop working on the machine and focus all of your efforts on the AMRAP.
You will use the same weight for the barbell movements. It should feel moderate-heavy for the ground to overhead and light-moderate for the deadlifts. Consider switching after 2-5 reps for the ground to overhead and every 5-8 reps for the deadlifts.
Ground to overhead means either a snatch or clean and jerk.
Your burpees over the bar should take no more than 2 minutes per rounds. Do lateral burpees or regular burpees if you cannot hold this pace with bar facing burpees.
Feb 19, 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, or with bands under the knees. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you get sets of 7 across then you may either decrease assistance or add weight next 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
3 rounds for time
15 toes to bar
10-15 calories
15 pull ups
10-15 calories
15 push ups
11 minute cap
Notes
Today’s workout is 3 rounds of toes to bar, calories, pull ups, and push ups. Your score will be the amount of time it takes to complete the 3 rounds, or the amount of rounds and reps completed if you don’t finish by the 11 minute time cap.
The toes to bar, pull ups, and push ups should all be completed in no more than 3 quick sets per round. Choose an appropriate variation.
You may substitute knee raises, straight leg raises, v-ups, or situps for your toes to bar. You may substitute ring rows, jumping pull ups, or banded pull ups for the pull ups. You may elevate your hands as necessary on the push ups.
The calories should take no more than :45 at a time. Reduce the amount if necessary.
Feb 18, 2024
Strength
Box Squat
2 sets of 5 at last week’s weight or slightly heavier
2 sets of 3 at 5-10% heavier
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.
If you were not here for this last week, find a working but submaximal weight for your sets of 5. This should feel like you could have completed 7-8 reps without any degradation of technique. Increase by about 5-10% for your sets of 3
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
AMRAP 12
30 wall balls
20 calories
10 box jump overs
5 wall walks
Notes
Todays workout is a 12 minute AMRAP of wall balls, calories, box jump overs, and wall walks. You will complete as many rounds and reps as possible in the 12 minute window.
The wall balls should be completed in about 2 sets each round.
The calories shouldn’t take much more than 1:15. You may reduce the amount if necessary.
Choose a safe height for the box that allows you to move smoothly through the 10 reps with no risk of missing. Be mindful that your legs will be tired after the wall balls and calories, so jump a little harder than you might think you should for the first rep.
The wall walks should take no more than a minute. Decrease the reps or the range of motion as necessary.
Feb 16, 2024
Conditioning:
With a partner.
1500-2000m row OPWAAT
Then, alternating full rounds, AMRAP in time remaining
3 devil press
40 double unders
5 db thrusters
6 db front rack reverse lunge
25 min cap
Notes
Today’s workout will be completed with a partner and will consist of a 1500-2000m row buy in, followed by alternating full rounds of 3 devil presses, 40 double unders, 5 dumbbell thrusters, and 6 db front rack reverse lunges. After finishing the row you will get as many rounds as possible of the remaining movements. Your score is the amount of rounds and reps completed in the 25 minute cap.
The row should take no more than about 9-10 minutes. Reduce the range if you aren’t on pace for this. Switch partners often enough to hopefully maintain a pace of 2:15 per 500m or faster.
Use a light set of dumbbells. Your weight should allow you to move smoothly through the 3 devil presses without letting go of the dumbbells. You should also compete the thrusters and lunges unbroken. Determine the weight based on the hardest of these 3 movements. This will likely be the thrusters or the devil press.
Your double unders shouldn’t take more than :30. decrease the amount of reps or scale to single unders.
Feb 15, 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
25-30 calorie row
30 pushups
30 straight arm burpees
30 pullups
30 alternating arm db hang clean & jerks
25-30 calorie row
11 min cap
Notes
Today’s workout is a chipper of rowing, pushps, straight arm burpees, pull ups, and dumbbell hang clean and jerks. Your score is the time to complete the workout or the amount of reps completed at the 11 minute time cap.
The row should take no more than 2 minutes. Reduce the amount of calories if necessary.
Your pushups should be completed in 5 sets or less. Keep the sets small enough to keep your rest short. Elevate your hands as necessary to achieve this.
The straight arm burpees should be done in 1-2 quick sets. Rest at the top of the burpee if these become tiring. Don’t rest in the pushup plank position.
The pullups should be done in 6 sets of less. Substitute ring rows, banded pull ups or jumping pull ups if necessary. Choose a single variation for the whole 30 reps that you are confident you can get sets of at least 5 at a time on repeatedly.
Use a light dumbbell for the clean and jerks that allows you to get 30 reps done in 2-3 sets max.
Feb 14, 2024
Strength
Power Clean + Front Squat. 3 working sets of 1+3
then do 2-3 sets of 4-5 heavy clean pulls
Notes
Aim to pause in the receiving position for :02 before sinking into the first front squat if possible. You can either do all 3 working sets at the same weight or build slightly across them. You should not be missing any reps today.
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 5 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.
Conditioning
Every :20 x 10 rounds
1 Power Clean and Jerk
rest 1:00, then…
12, 9, 6, 3, 6, 9, 12
burpees
front squats
9 min cap on couplet
Notes
Today’s workout will be 10 power clean and jerk reps, followed by a couplet of. burpees and front squats. You will perform 1 power clean and jerk every :20, before moving immediately into the couplet. Your scores will be the weight on the bar and the amount of time it takes to complete the couplet.
Choose a light weight for the front squats that allows you to do each round in 1-2 quick sets. Use a little more weight for the clean and jerks, but not enough to put you at risk of missing any reps. As soon as you finish your last clean and jerk, put your extra weight away and get ready for the front squats and burpees.
Try to move smoothly through the burpees. Aim for a pace of at least 15 per minute.
Feb 13, 2024
Conditioning
With a partner OPWAAT
7 min AMRAP
500m Row
40 db box step up
3 min rest
7 min AMRAP
1k bike
50 alternating arm db snatch
3 min rest
7 min AMRAP
20 shuttle runs
15 sandbag cleans
Notes
Today’s workout will be done with a partner, with one person working at a time. You will before 3 separate 7 minute AMRAPs: rowing and step ups, biking and dumbbell snatches, and shuttle runs and sandbag cleans. You will rest 3 minutes between each AMRAP. Your score is the amount of rounds and reps completed across the entire workout.
Switch often on the ergs and running to allow for a relatively quick pace throughout. None of these pieces (rowing, biking, running) should take more than 2:30 on a given round. Consider doing about :30-:45 of work before switching with your partner.
Use the same single dumbbell for the snatches and the step ups. Determine the weight based on whichever movement will be more challenging for you. Again, keep the sets relatively small here, maybe about 4-6 at a time on the step ups and 12 at a time on the snatch.
Pick a weight on the sandbag clean that allows you to do a rep every 5-8 seconds. You can switch with your partner as often as every rep if you’d like.
Feb 12, 2024
Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 8-10 @ 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, or with bands under the knees. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you get sets of 7 across then you may either decrease assistance or add weight next 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
AMRAP 9
2 muscle ups (or 4 chest to bar)
4 wall walks
8 toes to bar
Notes
In today’s workout you will complete as many rounds and reps as possible of 2 muscle ups, 4 wall walks, and 8 toes to bar in a 9 minute span.
If you do not have muscle ups you may substitute chest to bar pull ups, banded chest to bar pull ups, jumping chest to bar pull ups, or challenging ring rows. Choose a variation that is more difficult than you would normally choose if the workout called for regular chin over bar pull ups.
The wall walks should take no more than one minute per round. Reduce the amount of reps, the range of motion, or both if necessary to accomplish this.
The toes to bar should be done in 1-2 quick sets per round. You may perform hanging knee raises, straight leg raises, v-ups, or sit-ups if necessary.
Feb 11, 2024
Strength
Box Squat
3-4 sets of 5 at ~90% of last week’s top weight
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.
If you were not here for this last week, find a working but submaximal weight for your 3-4 sets of 5. This should feel like you could have completed 7-8 reps without any degradation of technique.
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
3 Rounds for Time
20-25 calories
25 ft double DB walking lunges
10 burpees over the dumbbells
25 ft double DB walking lunges
12 minute cap
Notes
In today’s workout you will complete 3 rounds of 20-25 calories, 25 feet of lunges holding two dumbbells, 10 burpees over the dumbbells, and then an other 25 feet of lunges. Your score is the time it takes to complete the 3 rounds or the amount of rounds & reps completed before the 12 minute time cap.
Aim to complete the calories in no more than :90. Reduce the amount if necessary.
You can hold your two dumbbells in the front rack or farmer carry. Use a moderate to heavy weight that is challenging but still allows you to complete each 25 foot section unbroken.
Try to move smoothly through the burpees and be sure to avoid tripping over the dumbbells. You may scale to regular burpees or burpees over an imaginary line if you are not confident to jump laterally over the dumbbells.
