Aug 28, 2024
StrengthÂ
3 sets
A. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
B. 4-7 box handstand push up w/ 21×1 tempo
Conditioning
15 min EMOM:
Min 1: 2 shuttle runs + max strict pull up
Min 2: 5 burpee over DB + max DB hang snatch
Min 3: rest
* Shuttle run and burpee increase by 1 reach round
Notes
Today’s workout is a 15 minute EMOM. This means a new round starts at the top of each minute. Minute 1 starts with 2 shuttle runs, followed by as many strict pullups as possible in the remaining time. Minute 2 starts with 5 burpees over a dumbbell, followed by as many db hang snatches in the remaining time. Minute 3 is rest. Each round, you will increase the amount of shuttle runs and burpees by 1 rep. Your score is the amount of pullups and hang snatches accumulated across the workout.
You should have at least :15 to work on the AMRAP movements in each round. If at any point you are getting less than that, scale the buy-in movements accordingly.
Strict pull ups can be scaled to ring rows if necessary. Pick a variation that allows you to get sets of 3-5 at a time or more, repeatedly.
The hang dumbbell snatch should be a moderate weight that allows you to hold on for most of, if not all, the rest of the minute.
Aug 27, 2024
Conditioning
With a partner, AMRAP 15:00
:90 intervals switching with your partner. Pickup where your partner left off
6 deadlifts
12 box jump over
15-18 calories
Notes
Today’s workout is a 15 minute AMRAP of 6 deadlifts, 12 box jump overs, and 15-18 calories. This workout will be done with a partner, and you will take turns working with your partner every :90, picking up where your partner left off. Your score is the total amount of rounds and reps your team completes in 15 minutes.
The deadlifts can be a moderate-heavy weight and should be unbroken every set. Make sure you prioritize quality positions and choose a weight that will allow you to do this throughout the workout.
Pick a safe height for your box jump overs that allows you to move quickly without hesitation or fear of missing a rep. Be sure to step down from each rep.
The calories shouldn’t take much more than a minute per round. Reduce the amount if necessary.
Strength Accessory
2-3 sets
A1) Arnold Press: 10-12 reps
A2) Cuban Rotations: 15-20 reps
–rest 30-60seconds between movements–
2-3 Sets:
B1) Alternating Hammer Curls: 12-16 reps
B2) 25 Prone Overhead Banded Tricep Extensions
Aug 26, 2024
Snatch Work
Every :30 x 3 rounds
snatch x 1.1
rest 2 mins
Every :30 x 3 rounds
snatch x 1.1
rest 2 mins
Every :30 x 3 rounds
snatch x 1
Conditioning
3 mins:
50 double unders
25 ab mat sit up
clean & jerk
rest 1 minute
3 mins:
50 double unders
25 ab mat sit up
clean & jerk
rest 1 minute
4 mins:
50 double unders
25 ab mat sit up
clean & jerk
Today’s workout is 3 rounds of double unders, situps, and clean & jerks. The first two rounds will each be 3:00, starting with a 50 double under and 25 situp buy-in, followed by as many clean & jerks as possible in the remaining time. The third round is the exact same setup, but for 4:00 minutes instead of 3:00. You will rest for 1 minute in between rounds. Your score is the total amount of clean and jerks completed across the workout.
The double unders should be completed in :45 or less. Reduce the amount or scale to 75-100 single unders if necessary.
The abmat situps should be done in 1-2 quick sets. Reduce the reps if necessary.
The clean and jerks should be quick singles, not touch and go reps. Choose a moderate weight that allows you to complete a rep at least every :08-:10
Aug 25, 2024
Strength
Every 3:00 x 4 rounds
3-6 reps with :5-:10 chin over bar hold on last rep
strict chest to bar or strict pull up
OR
5-8 reps of banded pull ups or ring rows with :05-:10 chin over bar hold immediately following
*perform 5-7 barbell rows + 10-15 hollow body banded lat pulldown immediately after each set.
Conditioning
6 minute amrap
1,2,3,4… devil press
2,4,6,8… db box step over
1,2,3,4… wall walk
rest 3 mins
for time, 5 min cap:
8, 6, 4, 2 renegade row
8, 6, 4, 2 bodyweight box stepover
8, 6, 4, 2 hand release pushup
Notes
Today’s workout starts with a 6 minute ascending ladder AMRAP that starts with 1 devil press, 2 dumbbell box stepovers, and 1 wall walks, and increases by 1,2,& 1 rep each successive round. So round two is 2 devil press, 4 stepovers, 2 wall walks. Round 3 is 3 devil press, 6 stepovers, and 3 wall walks. After completing as many rounds as possible in 6 minutes, you will rest for 3 minutes before completing a descending ladder of renegade rows, bodyweight box stepovers, and hand release pushups. You will start the descending ladder by doing the amount of reps you got to on the stepovers in the AMRAP, and then will decrease by 2 reps each round. So if you reached the round of 5 devil press, 10 db stepovers, and 5 wall walks on the AMRAP, you will start the descending ladder with 10 renegade rows, 10 bodyweight stepovers, and 10 hand release pushups. Then you will do 8 reps of each movement, followed by 6 reps of each, etc. Once you finish the round of 2 reps of each movement the workout is done. You have a 5 minute time cap to finish your descending ladder. You will be scored for the amount of rounds and reps on the AMRAP, as well as the time it takes to finish the descending ladder.
Choose a moderate weight set of dumbbells that allows you to do about 10 unbroken dumbbell box step overs. The other dumbbell movements should be unbroken throughout as well.
If you cannot do at least 6 hand release pushups without slowing down or breaking technique, do hand-elevated pushups without a hand release.
Aug 23, 2024
Conditioning
Teams of 3, for time step up AMRAP
100-120 calories
90 situps
60 power cleans
+ max reps step ups (TPWAAT)
800m medball run together
25 minute cap
Notes
Today’s workout will be done in teams of 3 and will start with 100-120 calories, 90 situps, 60 power cleans, and as many step ups as possible. One person will be working on the given movement (calories, situps, power cleans), while one person accumulates step ups, and the third teammate rests. Upon completion of the power cleans your whole team will run 800m together as a team, carrying a medicine ball or wall ball as you go (one ball per team, passed back and forth between teammates as necessary). Your scores for this workout are the total amount of stepups completed, as well as the time to complete all of the work.
The calories should be done in about 6 minutes or less. Switch partners often enough to maintain a high intensity. Reduce the amount of 6 minutes is unrealistic.
On the situps, pick an amount that each partner can do without reaching abdominal fatigue. 10-15 reps at a time before switching might be a good strategy.
The power cleans should be a moderate weight and should be performed as quick singles. Use a single bar for your team if possible, though if weights differ between partners then two barbells is okay. Switch with your partner every 3-6 reps.
Stick together on the run so you can pass off the weight. If 800m is going to take much more than about 5 minutes, reduce the distance or run without the added weight.
Aug 22, 2024
StrengthÂ
A) power clean + front squat : 1+4.4.4.4 w/ :03 pause in bottom on last rep of each set
B) bench press: x 5.5.5.5
rest :90 between movements
Conditioning
3 rounds:
In 2:00
7 dual db push press
7 db front squat
7 line facing burpees
x2 sets
rest 1:00
Notes
Today’s workout is 3 intervals of 2 minutes of work, with 1 minute of rest between intervals. During the working intervals you will complete 2 rounds of 7 dual db push press, 7 dumbbell front squat, and 7 line facing burpees. After completing two rounds you will rest for the remainder of the 2 minutes, along with the additional rest minute. Your score is the average time it takes to complete each working interval.
Choose a single set of dumbbells that allows you to complete the push press and front squats unbroken every round, without hesitation picking them up.
Line facing burpees are just like bar facing burpees but you are only jumping over an imaginary line in the floor, or the crack between two of the stall mats. If these start to really slow you down, scale to regular burpees.
Aug 21, 2024
StrengthÂ
3 sets
A. 6-8 donkey kicks/kick ups to wall + :20-:30 heel pulls on last rep
B. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
Conditioning
5 rounds
4-5 shuttle runs
12 toes to bar
8 alternating dumbbell snatch
10 minute cap
Notes
Today’s workout is 5 rounds of 4-5 shuttle runs, 12 toes to bar, and 8 alternatinng arm dumbbell snatches. Your score is the time it takes to complete or the amount of rounds and reps completed in 10 minutes.
The shuttle runs should take no more than :40. Reduce the amount if necessary.
The toes to bar should be completed in 1-2 quick sets. Scale to knee raises or straight leg raises if necessary.
The dumbbell snatch should be heavy. It should still be unbroken, but challenge yourself with the weight.
Aug 21, 2024
Conditioning
With a partner. Alternating full rounds until each partner has completed 4 rounds
30 double unders
15 empty bar push press
9-12 calories
15 minute cap
Notes
Today’s workout will be completed with a partner. You and your partner will alternate full rounds of 30 double unders, 15 empty bar push presses, and 9-12 calories until each partner has completed 4 rounds. Your score is the time it takes to complete the 4 rounds each, or the amount of work completed before the 15 minute time cap if you do not finish,
The double unders should be about :20 or so. Scale to single unders if necessary.
The push press should be unbroken. Be sure to hit quality positions.
The calories should be about :30-:40 or less. Reduce the amout if necessary to stay within that time.
Strength Accessory
2-3 sets
A1) Arnold Press: 10-12 reps
A2) Cuban Rotations: 15-20 reps
–rest 30-60seconds between movements–
2-3 Sets:
B1) Alternating Hammer Curls: 12-16 reps
B2) 25 Prone Overhead Banded Tricep Extensions
Aug 19, 2024
Snatch Work
Every :90 x 7
power snatch + snatch (pos. 2)
*:03 pause in bottom of snatch
build by feel
Conditioning
For time
30-20-10
hang power snatch
10-20-30
wall ball
*50 single unders after each round
Today’s workout is 30-20-10 hang power snatch, 10-20-30 wall balls, with 50 single unders performed after each round. Your score is the time it takes to complete or the amount of work completed under the 11 minute time cap if you do not finish.
The hang power snatches should be light, allowing you to complete each round in no more than 2-3 sets.
The wall ball should be completed in 1-2 sets per round.
The single unders shouldn’t take much more than about :30. Reduce the amount if necessary.
Aug 18, 2024
Strength
Every 2:00 x 6 rounds
3-5 reps strict chest to bar or strict pull up
OR
5-7 reps of banded pull ups or ring rows with
*:05-:10 chin over bar hold on last rep of each set
**perform 5-7 light barbell rows immediately after each set.
Conditioning
6 min AMRAP
12 alternating arm db hang clean and jerk
8 box stepovers w/ dumbbelll
20-24 calories
rest 3 min
For time, partitioned any way:
18 single arm devil press
24 box jump overs
34-42 calories
6 minute cap for part 2.
Notes
Today’s workout consists of two different parts. Part one a 6 minute AMRAP of 12 alternating arm dumbbell hang clean and jerks, 8 dumbbell box stepovers, and 20-24 calories. After completing this, you will rest for 3 minutes before completing part 2, which will be 18 single arm devil press, 24 box jump overs, and 36-42 calories. These reps can be partitioned however you would like, so you do not have to finish all of one movement before moving to the next. You will have two scores for this workout: the number of rounds and reps completed for part 1, and then the time it takes to complete part 2.
Choose a light dumbbell for this workout. The hang clean and jerks and the stepovers should be completed unbroken each round. The devil press shouldn’t take much more than about 2 minutes.
Choose a safe height for your box jumpovers that you are confident jumping to. These shouldn’t take much more than about :90.
You will have to push hard to finish the calories before the time cap. Find a hard pace that you can hold for a little over 2 minutes.
