Oct 14, 2024
Strength
Power Clean Battery Work
Every :15 x 10 @ 60% of 1rm power clean
1 power clean
–rest 1:30–
X3 sets
Conditioning
“Convergence”
For Time:
13/11/8/4
Burpee Box Jump Overs
V-ups
Cals on machine
Cap: 9 min
Notes
Today’s workout is a descending rep scheme of BBJO, V-ups, and calories on a machine.
The burpee box jump overs should be a height that will allow you to move smoothly, without much rest. A step up/down is allowed on the burpee. You can also step over the box if needed.
The V-ups should be unbroken and push aggressively . Sub to a movement like bent knee V-ups or lemon squeezers to allow for fast reps. Lemon Squeezer -> https://youtu.be/vF-AhWEm634
Pick a pace on the machines that is aggressive, but not pushing a redline until you get closer to the end of the workout.
Intention is to start out smooth and get faster as you go.
Goal: 6-8 minutes
Oct 13, 2024
Strength
Every 3:00 x 4 sets
A. Push Press – 4 reps @ 20×1 tempo
(2 sec lower, 1 sec at top)
60-65%
In between sets hit:
B. Behind the neck Split Press- 8-10 reps, super light”
Conditioning
“Divisibility”
11 min AMRAP
44 double unders
33 wall balls
22 Toes to Bar
11 Power Snatches
Notes
Score is total rounds and reps in 11 mins.
Double unders should be an amount that is done in 30-45 seconds. Hold yourself to a. minute hard cap.Scale to single unders if needed
The wall balls should should be broken into smooth sets, and being able to transition right into the toes to bar.
For the toes to bar, pick a rep scheme that can stay unbroken through multiple rounds in the AMRAP. Toes to Air, Hanging knee raises, or V-ups are options.
The power snatches should be a weight that can either be done in steady singles, or 2-3 sets. Moderately heavy today.
Goal: 2+ rounds
Oct 11, 2024
Conditioning
Teams of 3:
Buy in: In 2 min, 1 Partner from each team accumulates one of the following:
P1- Max Handstand hold against wall or plank hold
P2- Max Machine Calories
P3- Max Renegade Rows
–rest 2:00 into–
Part B: OPWAAT
15 min ARMRAP
3-6-9….
Hand Release Push ups or shspu
Toes to Bar
Box Jump Over
Power Snatch
Notes
Today our workout is teams of 3, that is 2 parts. Part 1 will selecting one partner to complete each max rep segment in the 2 min window. From there, everyone will rest 2:00 and perform a 15 min AMRAP of hand release push ups, toes to bar, and box jump overs.
Be smart with your breaks in the 2 min working window. You can rest as you need to on the handstand hold, just keep track of total working time. Same on renegade rows. Machine should most likely be done the entire time.
For the AMRAP, this will be OPWAAT, using a tag out style. You can switch partners at any point. You can also perform strict handstand push ups or a variation of handstand push ups.
The snatches should be a weight that can be cycled for multiple reps, think moderate.
Oct 10, 2024
Strength
A. Power clean
Take 15 mins to build to a heavy single
— rest 5:00–
then power clean battery test
Conditioning
Power Clean Battery Test
8:00 AMRAP:
Power Cleans @ 90% of heavy
Notes
Today’s workout will be retested at the end of our cycle and is our Clean Battery test. You will take 8 mins to find as many reps as you can of 90% of the lift you hit previously. Your score will be the amount of power cleans you hit in the 8:00.
Keep track of both makes and misses.
Oct 9, 2024
Strength
Test week:
Take 10 minutes to find a max height seated box jump
Conditioning
EMOM 10:00
Min 1: 10 Thrusters
Min 2: 8,9,10,11,12 Burpees over the bar
if you fail to finish burpees in the minute, drop back to 8 reps and rebuild for the remaining rounds
Notes
Today’s workout is a 10 min EMOM of thrusters and burpees over the bar. Your score will be the total amount of burpees you perform in the EMOM.
The Thruster weight should be a unbroken weight that you can push the pace on. The burpees can be lateral or bar facing. The goal should be to move at a smooth pace to start out, with the understanding that you will need to increase the pace as the workout goes on.
Oct 8, 2024
Strength
Back squat
Every 2:30 x 5 sets
4 reps
rep 1 is @ 22×1 tempo
The aim today is around 70% of 1 rep max. Stay same weight across sets.
Conditioning
12 min EMOM:
Minute 1: 1 Round of Dumbbell DT
Minute 2: 15-20 AbMat Sit-ups
Minute 3: 35-50 Double unders
Today’s workout is a 12 min EMOM of Dumbell DT, situps, and double unders.
Dumbbell DT = 12 Dual Dumbbell Deadlifts, 9 Dual Dumbbell Hang Power Cleans, and 6 Dual Dumbbell Push Jerks.
The objective today is to improve capacity with the dumbbell. Choose a challenging dumbbell weight. The weight should be tough, and you should be able to do the complex either unbroken, or in DT format.
DT format: performing 11 deadlifts, then rest. Then, 1 deadlift into 8 hpc, then rest. Finally, 1 hpc into 6 unbroken. push jerks.
The situps and jump rope should be active rest. This could also be a good opportunity to practice double unders.
Oct 7, 2024
Strength
Strict press
Take 8 mins to find a 8 rep max
–then–
Take 50% of max weight and do 2 AMRAP sets
–rest about 2 mins between AMRAP sets–
Conditioning
For Time, with a partner:
80-100 Cal Row (Partner 1 rows while Partner 2 holds a plank)
60 Box Step ups (OPWAAT)
40 Pull ups (OPWAAT)
20 Hang Power Cleans (OPWAAT)
40-50 Cal Bike (Partner 1 bikes while Partner 2 holds a plank)
Cap: 19 min
Notes
Today’s workout is a partner workout of rowing, box step ups, pull ups, hang power cleans and biking. The entire workout is One partner working at a time, splitting the reps as you deem necessary. A stipulation is that on the row and bike, the non working partner must be holding a push up plank.
The rows should be broken up into 10-15 cals a piece. The step ups, can also be broken up in a similar fashion.
The pull ups should be something that can be broken up into manageable sets. Ideally 10s, but if you and your partner want to break up smaller in sets of 5, then you can, if it’s smaller then that, scale to a ring row.
The hang power cleans should be a mod. heavy weight. Something that may take two sets each, 5-7 reps/partner.
The bike should be whatever you have left.
Oct 6, 2024
Conditioning
20 min AMRAP:
200m run (or could be 250m row)
12 Box Jump Overs, 24/20″
10 Dumbbell Snatches
8 Toes to Bar
Notes
Today’s workout is a 20 min AMRAP of Running, box jump overs, dumbbell snatches and toes to bar. This will be retested at the end of our cycle.
Today’s workouts is all about picking a sustainable pace and sticking to it. The run should be done in 90 seconds or less from the first round, and trying to hold that, scale as necessary.
The box jump overs should be smooth and steady, and the transition to the dumbbell should be quick and unbroken reps. Step overs can also be performed.
If you have more then 3 strung toes to bar, go for all 8 today. If not, go for hanging knee raises.
Post Workout Accessory Work
2 Sets:
A. Lu Raises- 8-10 reps
B. Wall Angel – 3-4 slow controlled reps
C. Plate overhead stretch 5-7 reps with a :05 hold on last rep
Oct 6, 2024
Conditioning
Teams of 3: Waterfalling
3 Rounds for Time (each pa. does 3 rounds)
20/15 Calorie Row
20 American Kettlebell Swing
150 ft Single Kettlebell Suitcase Carry
–rest 2:00–
2 Rounds for time
25/20 cal row
8/arm Clean and jerk
100 ft Single Arm Front Rack carry
–rest 2:00–
1 Round for time
30/25 Calorie Row
6/arm Kettlebell snatch
50 fot Kettlebell Overhead Carry
Time Cap: 30 min cap
Notes
Today our workout is teams of 3, where each partner is waterfall-ing in after the other. How this will work, is parter 1 will start their row, as soon as partner 1 has completed their row, partner 2 will work on their row, while partner 1 works on their kettlebell swing. If you get to a point where a partner is on the movement you are moving onto, then you can rest, but the work should still be somewhat equal.
Note that each partner will complete 3 rounds before their rest. Your rest clock starts as soon as you finish your 3 rounds. Note the same order will occur for the 2 rounds and single round section.
The Carries should be an unbroken weight, and the KB movements should all either be unbroken or in 2 sets.
Oct 3, 2024
Conditioning
Flash back Friday – Open 18.2 and 18.2a
1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees
then find a 1rm clean
Time cap: 15 minutes to complete 18.2 and 18.2a
Notes
Today’s workout is Open workout 18.2 and 18.2a. You will have 15 mins to complete the 1-10, and in the remaining time, find a heavy clean, performed anyhow. The score will be time to complete Part A, with a separate section to input clean score.
An ascending ladder is all about moving smoothly. The first 5 rounds will go by super quickly, but at that point you have barley completed 50% of the work.
Use a squat weight that you never have to drop, or maybe only break up from the round of 8 on.
The burpees should be smooth and steady.
We will be warming up your clean before the workout, make first opening weight a smart conservative weight to give you confidence, then jump.
