Feb 11, 2024
Bring a Friend Day!
Teams of 4
50 Calories on two different machines.
10-9-8-7-6-5-4-3-2-1 squat relay
5 arms interlocked sit-ups after each round
10-9-8-7-6-5-4-3-2-1 pull-up relay
4 synchronized high-5 burpees after each round
50 calories on two different machines
Notes
Welcome Friends!
Today’s workout will be completed in teams of 4. You will start off by accumulating 50 calories on two different machines–one bike and one rower. You will then do a 10-1 squat relay, performing 4 arms interlocked situps after each round. After this you will perform a 10-1 pullup relay, performing 4 synchonized high-5 burpees after each round. Finally, you will finish with another 50 calories on each machine. Your score is the time it takes to complete the workout.
You will have two machines for the calories, one bike and one rower. Each machine must reach 50 calories. This will be done with two people working at a time (TPWAAT), one person biking and one person rowing. You may switch partners as often as you’d like, but it is recommended that you do so every 10 calories.
A relay means each partner will complete the given amount of reps before moving to the next round. So Partner 1 will complete 10 squats, then partner 2, then partner 3, then partner 4. After completing 4 arms interlocked situps as a team, they will then each complete 9 squats. This will continue until they have completed the round of 1 squat each, followed by a final set of sit ups.
Aim to complete the squats unbroken throughout. If you are new to squatting, stick with air squats. If you are more experienced then you may perform goblet squats.
The pull-ups will also be done relay style. You may substitute ring rows, jumping pullups, or banded pull ups. Choose a variation that allows you to complete each round of pull ups in 1-2 sets. This means you should be able to complete sets of at least 5 at a time repeatedly.
For the burpees, all members of your team must be on the ground at the same time and must jump and high-5 each other at the top of each rep.
Feb 8, 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
3 Rounds for Time
20 Push Ups
20 Toes to Bar
20 Alternating arm Hang DB Snatch
9 minute cap
Notes
Today’s workout is 3 rounds for time of 20 pushups, 20 toes to bar, and 20 alternating arm dumbbell snatches. Your score is the time to complete all 3 rounds or the number of rounds and reps completed before the 9 minute time cap.
The pushups should take no more than 2-3 quick sets per round. Elevate your hands as necessary.
The toes to bar should also be completed in no more than 2-3 sets per round. You may scale to hanging knee raises, straight leg raises, situps, or v-ups.
The dumbbell snatch should be completed unbroken across all 3 rounds. Use a light to moderate weight.
Feb 7, 2024
Strength
build to 3 sets of 1+5
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. If you were here last week, aim to complete your working sets at 85-90% of last week’s weight. If you were not here last week, aim for a weight that is challenging but repeatable for 3 sets. 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
EMOM 12
Min1: Max Hang Power Snatch in :15
Min 2: Max OHS in :15
Min 3: Hang Power Clean in :15
Min 4: Max Thrusters in :15
*perform 2-4 burpees over the bar immediately following each set.
Notes
Today’s workout is a 12 minute EMOM of hang power snatches, overhead squats, hang power cleans, and thrusters. You will spend the first :15 of each minute performing as many reps as you can of the given movement. You will then immediately perform 2-4 burpees over the bar, and then rest until the top of next minute. Your score is the total amount of reps completed across the workout, including the burpees.
Use the same weight for all movements. It should be a light weight, allowing you to stay unbroken and move smoothly for the full :15.
You should be finishing your burpees in :15 as well, leaving you about :30 of rest each round. Choose an appropriate amount of burpees to accomplish this.
Feb 6, 2024
Conditioning
With a Partner, 5 Rounds for Time
32-40 calories
30 kettlebell swings (relay style)
20 box stepovers
10 devil press
30 minute cap
Notes
Today’s workout will be done with a parter. You will complete a total of 5 rounds of 32-40 calories, 30 kettlebell swings, 20 box stepovers, and 10 devil press. Your score is the amount of time it takes to complete 5 rounds, or the number of rounds and reps completed at the cap if you do not finish.
The calories will be done OPWAAT style and shouldn’t take much more than about 2:30 per round. Reduce the amount if you can’t hold that pace. Switch with your partner as often as you’d like.
Choose a light-moderate weight kettlebell that allows you to go unbroken on the swings. Relay style means partner 1 will do all 30 swings and then partner 2 will do the same.
The stepovers and devil press will be OPWAAT. Use the same set of dumbbells for both movements. Keep the sets small. 4-6 stepovers and 2-4 devil press at a time before switching partners would be a good plan.
Feb 5, 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
Use the 3 different scores to note your reps and setup on the dips, weight on the Pendlay rows, and your weight and feel on the Jefferson curl.
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
Every :90 x 6 rounds
Rounds 1, 4: 10-15 hanging knee raises from rope + 40 double unders
Rounds 2, 5: 10-15 chest to bar pull ups + 8-10 burpees
Rounds 3, 6: 4-6 renegade rows + 15 box jump & step down
Notes
Today’s workout is 6 :90 rounds. On rounds 1 and 4 you will perform 10-15 hanging knee raises from the rope and 40 double unders. Rounds 2 and 5 will consist of 10-15 chest to bar pull ups and 10 burpees. For rounds 3 and 6 you will do 4-6 renegade rows and 15 box jumps. Your score is the amount of reps completed.
You should be able to complete the hanging knee raises and pull ups in 1-2 quick sets. You can substitute knee raises from a bar, situps, or v ups. For the chest to bar you can substitute chin over bar pull ups, ring rows, jumping chest to bar pull ups, or banded pull ups.
The renegade rows should be unbroken. Each rep will be left arm row, pushup, right arm row, pushup. If you cannot complete the pushup portion of the movement you can do 4-6 push ups to the box followed by 4-6 per side db rows from the pushup plank position.
The double unders, burpees, and box jumps shouldn’t take much more than :30 per round. You can reduce the amount of reps on any of these movements if necessary. You can also perform single unders instead of doubles, or box step ups instead of jumps.
As always, prioritize safety on the box jumps. Pick a height you are confident jumping to and step down from each rep.
Feb 4, 2024
Strength
Box Squat
Build to a heavy set of 5 (RPE 8-9)
then do two drop sets of 5 reps at 15% less 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). RPE 8-9 means you should feel like you had another couple reps in the tank at the end of your set. 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.
For the shoulder extension scap pull ups 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
120-150 calories for time
EMOM 12:
6 wall balls
Notes
The workout today is 120-150 calories for time, while performing 6 wall balls every minute on the minute. Your score is the time it takes to complete the calories, or the amount of calories completed at the end of the 12 minute clock. If you reach your target amount of calories the workout is over and you do not need to continue performing wall balls.
Pick a weight for the wall balls that allows you remain unbroken, while still getting at least 10-12 calories per round on the machine. If you think this pace will not be attainable, consider waiting until the 1 minute mark for your fist set of wall balls, instead of starting the workout with them.
Try to avoid wasting time as you transition on and off of your machine.
Feb 2, 2024
Conditioning
With a Partner
Spend 9 minutes building to a heavy power snatch
Rest 3 minutes then…
AMRAP 9, Alternating Full Rounds
Shuttle runs x 5
Pull ups x 8
Rest 3 minutes then…
AMRAP 6, Alternating Full Rounds
Shuttle sprints x 3
Kettlebell swings x 15
Notes
You will be working with a partner today completing 3 different workouts, with 3 minutes of rest between each workout. You will start by spending 9 minutes building to a heavy power snatch (both partners). You will then rest 3 minutes before completing a 9 minute AMRAP of shuttle runs and pull ups. After another 3 minutes of rest you will finish with a 6 minute AMRAP of shuttle runs and kettlebell swings. You will have two scores for the workout: Your combined weight on the power snatch, as well as your teams total rounds and reps completed on both AMRAPS
Your score for the snatch is the combined weight of each partner’s heaviest successful lift. You will work on a single barbell and take turns with your partner, changing weight and resting as necessary. If you miss a rep then you are done building and your last made lift is your score. The lift must be off of the ground by end of the 9 minutes for it to count. Put all barbells and weights away during the rest.
On the AMRAPs, partner 1 will perform an entire round while partner 2 rests. You will alternate full rounds in this fashion for the duration of each AMRAP.
On the 9 minute AMRAP The shuttle runs should be completed in less than :40. Decrease to 4 reps if necessary.
Choose a pullup variation that allows you to complete 8 reps in 1 or 2 quick sets. You may substitute ring rows or banded pull ups.
On the 6 minute AMRAP your shuttle runs should be completed in less than :20. Decrease to 2 reps if necessary. These can be done at a higher intensity. However, prioritize safety and sound mechanics. The key is changing direction quickly and efficiently, rather than trying to reach absolute top speed.
Your kettlebell swings should be done at least to the Solidarity standard of getting the bell above your eyeline. You may also go American-style if you prefer. Choose a weight that will allow you to go unbroken throughout.
Feb 1, 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
The [floor press](https://www.youtube.com/watch?v=NamiVqVgPTU) has all the elements of the bench press, just with a shorter range of motion. Once you get used to the movement you will likely be able to use more weight for a given amount of reps than on the traditional bench press. Be sure to lower the bar with control to avoid letting the arms crash against the ground
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. This means you may add weight if necessary. You may also 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 are able to achieve this you may either use less assistance next week, or add weight if you are already doing this unassisted. If you are only able to hold the tempo for 1-2 reps on any of your sets this week, repeat this next week and try to get all the way to 3 reps across all sets.
For the [weighted straddle pancake](https://www.youtube.com/watch?v=Hz8Im4dPlEw), 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
4, 8, 12… Kettlebell Snatch
3 Wall Walks
4, 8, 12… V-Ups
9 Minute Cap
Notes
Today’s workout is an ascending ladder of kettlebell snatches and v-ups with 3 wall walks mixed into each round. You will start with 4 reps on the KB snatch and v-ups and increase by another 4 reps with each additional round. Your score is the amount of rounds and reps completed at the 9 minute time cap.
Choose a kettlebell that allows you to remain unbroken through at least the round of 16.
Your wall walks should take no more than :30-:40 per round. Reduce the amount of reps and/or range of motion as necessary to achieve this.
Choose a variation of the v-up that allows you to remain unbroken through at least the round of 12. You may scale to single leg v-ups, tuck ups, single leg tuck ups, or sit ups. Aim to pick one of these variations and maintain it throughout the workout.
Jan 31, 2024
Strength
Power Clean + Front Squat
build to heavy set of 1+4-5 without missing
then do 2-3 sets of 4-6 heavy clean pulls
Notes
Aim to pause in the receiving position for :02 before sinking into the first front squat if possible. Build up with sets of 1+5 until you either are forced to stop at 4 front squats, or you complete 1+5 but don’t think you can go any heavier.
For the clean pulls, find a weight that is challenging but doesn’t result in any technical or postural breakdown. Aim for 6 reps on each set. If you get to 6 each set then you may go a little heavier next week. Otherwise you will repeat this weight again until you can reach get sets of 6 across.
Spend about 10-12 minutes on the cleans, and about 5 minutes on the pulls.
Conditioning
AMRAP 10
21 Wall Balls
15 Calorie Row
9 Burpees Over the Rower
Notes
Todays workout is a 10 minute AMRAP of wall balls, rowing, and burpees over the rower. Your score is the amount of rounds and reps completed in 10 minutes.
Choose a wall ball that allows you to complete your 21 reps in 1-2 sets throughout the workout.
The 15 calorie row should take no more than 1 minute. If you cannot maintain this pace consider reducing the amount of calories.
Try to keep moving on the burpees over the rower. If you are not comfortable jumping over the rower you may step over, or may substitute regular burpees instead.
Jan 30, 2024
Conditioning
Teams of 3
150 calories
25 synchro double Kettlebell deadlift
75ft bear crawl (relay)
50 burpee box jump overs
75ft low crawl (relay)
25 synchro double Kettlebell deadlift
150 calories
25 minute cap
Notes
Today’s workout will be done in teams of 3. You will start by accumulating 150 calories on a single machine, you will then complete 25 syncho kettlebell deadlifts, 75 ft of bear crawling, 50 burpee box jumpovers, 75 of low crawling, another 25 synch KB deadlifts, and another 150 calories on the machine. Your score is the time it takes to complete all of the work, or the amount of reps completed at the 30 minute time cap.
Your calories will be completed with one person working at a time (OPWAAT). Aim to complete the calories at a pace of at least 15 per minute. If this is not possible, consider lowering to sets of 130 calories. You may switch partners on the machine as often as you’d like.
Choose kettlebells that allow you to complete the 25 reps in 1-2 sets at a time. Be sure to be synchronized at lockout on each rep. Be sure to keep a neutral spine and avoid excessive bouncing throughout these sets.
The crawling is to be completed relay style. This means that partner 1 will complete the entire 75ft crawl before partner 2 begins. Once partner 2 has completed their crawl, partner 3 will then do the same.
The BBJO will be completed OPWAAT style Choose a safe height for the burpee box jumpover that allows you to move smoothly without hesitation or any risk of missing a rep. You may opt to step over if you are not confident with the jump on any rep. Keep these sets small so that you can maintain a quick pace. 3-5 reps before switching is probably best.
