Aug 16, 2024
Conditioning
teams of 3, 5 rounds for time
10 deadlift relay
10 synchro pushups
30 pull ups* (OPWAAT)
200m run together
rest :90 after each round
30 minute time cap
*1 muscle up = 2.5 pull ups, round down for non whole numbers.
Notes
Today’s workout will be completed in teams of 3 and will consist of 5 rounds of 10 deadlifts, 10 synchronized pushups, 30 pull ups, and a 200m run. Teams will rest for :90 between rounds. Your score is the time it takes to complete all 5 rounds, including the rest.
A relay means partner 1 will do a set of 10 deadlifts, then partner 2 will do a set of 10 deadlifts, then partner 3 will do a set of 10 deadlifts. This should be done with a moderate weight and should be unbroken each round.
Pushups will be synchronized, with all 3 teammates reaching lockout at the same time. The 10 reps should be completed in 1 or 2 quick sets. Elevate the hands as necessary.
The pullups will be completed with one person working at a time (OPWAAT). These should be done in sets of 5-10 at a time. Acceptable substitutions include ring rows and jumping pull ups. Also, if any teammate is able to do muscle ups (bar or ring), these reps will count at 2.5 pullups, rounding down if ending on a non-integer. So:
1 muscle up = 2 pull ups
2 muscle ups = 5 pull ups
3 muscle up = 7 pull ups
4 muscle ups = 10 pull ups
The run will be done as a team and should take about 1 minute or less. Reduce the distance if necessary.
Aug 15, 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
Every 3:00 x 4 rounds
20 double unders
15 v-ups
10 burpees
20 double unders
2:30 cap per round
Notes
Today’s metcon is 4 rounds of work. You will start a new round every 3:00. Each round will consist of 20 double unders, 15 v-ups, 10 burpees, and another 20 double unders. Once you finish the work you will rest until the next round starts. Each round is capped at 2:30. Your score is the average time it takes you to finish the rounds.
The double unders should take :15-:20 at a time. Substitute single unders if necessary.
The v-ups should be completed in no more than 2 quick sets per round. Scale to tuck ups, single leg v-ups, or single leg tuck ups if necessary.
The burpees should be completed in no more than :45. Reduce the amount if necessary to stay in that timeframe.
Aug 15, 2024
Strength
A) power clean + front squat : 1+8.7.5.5
B) bench press: x 8.7.5.5
rest :90 between movements
Conditioning
for time:
21 dumbbell front squat
15 m crawl, 9 – 12 calories
21 dumbbell push press
15m crawl, 9-12 calories
21 dumbbell thrusters
15m crawl, 9-12 calories
9 minute cap
Notes
Today’s workout is 21 dumbbell front squats, 21 dumbbell push press, and 21 dumbbell thrusters, with a 15m crawl and 9-12 calories after each set with the dumbbells. Your score is the time it takes to complete or the amount of work completed by the 9 minute cap if you do not finish.
Use a moderate weight for the dumbbells that allows you to get each round of 21 done in 2-3 sets or less.
The crawl should be unbroken, aiming to keep the torso parallel with the floor.
The calories should take no more than :40. Reduce the amount if necessary.
Aug 13, 2024
Conditioning
Teams of 3
3:30 work/ 1:30 rest x 4 rounds:
AMRAP rope climbs in 2 minutes (OPWAAT)
AMRAP wall walks & calories in time remaining (TPWAAT)
Notes
Today’s workout will be done in teams of 3 and will consist of 4 rounds of work. Each round of work will consist of 2 minutes of rope climbs, followed by :90 of calories and wall walks. You will rest for :90 between each round as well. Your score is the amount of rope climbs, wall walks, and calories completed across the workout.
The rope climbs should be completed with one person working at a time while the other two teammates rest. Alternate partners after each rope climb. If you are unable to climb all the way up the rope or have yet to pass our [rope climb safety test](https://www.youtube.com/watch?v=tt9yIzyhafg), you may climb up the bottom half of the rope, or perform rope lowers or hanging knee raises. If you opt for bottom half climbs, 2 reps count as one. If you opt for rope lowers, do 1-2 reps per rope climb. If you do hanging knee raises, 4-6 reps counts as one rope climb.
For the wall walks and calories, two people will be working at a time while one person rests. The simplest way to split this up is for partners to rotate every :30. Scale the wall walk range of motion as necessary.
At the end of each round, add your the calories on the machine to the total amount of rope climbs and wall walks performed for your score.
Aug 12, 2024
Deep Pulling Cycle
Every 2:00 x 6 rounds
4-6 reps at 20×1 tempo of:
strict chest to bar or strict pull up
OR
6-8 reps at 20×1 tempo of
banded pull ups or ring rows
*perform 5-7 light barbell rows immediately after each set.
Conditioning
24-21-18
pushups
Russian kettlebell swings
*12 box jumps after each round
10 minute cap
Today’s workout is 24, 21, 18 reps of pushups and Russian Kettlebell swings, with 12 box jumps after each round. So you will do 24 pushups, 24 swings, 12 box jumps, then 21 pushups, 21 swings, 12 box jumps, and finally 18 pushups, 18 swings, 12 box jumps. Your score is the time it takes to complete the work, or how much work you completed if you do not finish in 10 minutes or less.
The pushups should be completed in no more than 3 sets per round. This means you should be able to complete sets of 6-8 reps at a time with short breaks in between. Elevate the hands if necessary.
Try to remain unbroken on the kettlebell swings. You can use a moderate weight.
Choose a safe height on the box jump that allows you to move smoothly through the 12 reps without hesitating or fear of missing. Scale to step ups if you lose confidence on the jump at any point. Step down from every rep.
Aug 11, 2024
Strength
every 2:00 x 5 rounds
1 power snatch with :03 pause 1″ off ground
+
1 power snatch with :03 pause at position 2
+
1 power snatch + overhead squat
*pause for :01 in receiving position of each power snatch as well
Conditioning
3 rounds for time:
4 clean and jerks
8 burpees over the bar
4 clean and jerks
14-18 calories
rest 2:00 after each round
13 minute cap
Notes
Today’s workout is 3 rounds of 4 clean & jerks, 8 burpees over the bar, 4 clean & jerks, and 14-18 calories.You will rest for 2 minutes after each round Your score is the amount of time it takes to complete the work (rest included), or the amount of work completed in 13 minutes if you do not finish.
The barbell weight should be moderate-heavy, requiring you to do quick singles rather than touch & go. You should not be in any danger of missing reps or standing over your barbell negotiating with yourself though.
Find a smooth pace on the burpees, If there is room we will go bar facing, otherwise lateral is fine. If you cannot do 8 reps in :45 or less, reduce the amount.
The calories should be done in 1 minute or less. Reduce the amount if necessary.
Aug 11, 2024
Conditioning
Teams of 4, AMRAP 25:00
Partner 1: 400m run
Remaining partners, two people working at a time(TPWAAT), AMRAP:
Calories
Sandbag cleans
Notes
Today’s workout is a 25 minute AMRAP to be completed in teams of 4. One team member will do a 400m run, while the remaining team members accumulate calories on a single machine and sandbag cleans. One partner will be resting at all times, switching out as necessary. Your score is the amount of calories and sandbag cleans completed across the workout.
This workout is a lesson in pacing, as there is not a ton of rest built in. You will want to hold a sustainable pace on the calories and sandbag cleans to ensure you do not crash before the 25 minute time cap.
The run should be completed in about 2 minutes or less. If you cannot hold this pace, reduce the distance as necessary to be back inside in about 2 minutes.
For the TPWAAT work, consider rotating through movements/rest after a given amount of calories/cleans, or a given amount of time.
Aug 8, 2024
StrengthÂ
A) power clean + front squat : 1+9.8.7.6
B) bench press: x 9.8.7.6
rest :90 between movements
Conditioning
EMOM 8
min 1- 20-30 double unders, 20 situps
min 2- :30 max burpees
Notes
Today’s workout is an 8 minute EMOM. You will start a new round every minute for 8 rounds. Once you finish the work for a given minute, rest until the next minute begins. The odd minutes are 20-30 double unders and 20 abmat sit ups. The even minutes are :30 of max burpees. Your score is the total amount of burpees completed.
The dubs should be completed in 20 seconds or less. Substitute single unders or reduce the amount if necessary.
The situps should be done in one single set. If you can’t do this or if it takes longer than the minute, reduce the reps.
Aug 7, 2024
Handstand Work
2-3 sets
A. 2-3 tripod to crow position (:05-10 in the hardest variation you can control)
B. 6-8 donkey kicks/kick ups to wall
C. :15-20 heel pulls or :30-40 handstand hold/angled wall hold
Conditioning
40-30-20-10 calories*
4-3-2-1 wall walk
15 Russian Swings in between rounds
*alternate calories: 32-24-16-8
10 minute cap
Notes
Today’s workout is 40-30-20-10 calories, 4-3-2-1 wall walks, and 15 Russian kettlebell swngs in between each round. This means you will do 40 calories, 4 wall walks, 15 swings. Then you will do 30 calories, 3 wall walks, 15 swings, followed by 20 calories, 2 wall walks, 15 swings, and finally 10 calories and 1 wall walk. Your score is the time it takes to complete the workout or the amount of work completed before the 10 minute time cap expires.
The calorie rounds should be completed in about 1 minute per 20 calories. If this pace is not sustainable, consider scaling to 32-24-16-8 calories instead.
The wall walks should be completed at a pace of 4 per minute or faster. Reduce the amount or the range of motion if necessary.
The swings should be a moderate-heavy weight and should be unbroken each round.
Aug 6, 2024
Conditioning
3 rounds for time, with a partner:
40-50 Calorie machine OPWAAT
30 Synchronized DB hang snatch
40 Burpees over DB OPWAAT
22 min Cap
Notes
Today’s workout will be done with a partner and consists of 3 rounds of 40-50 calories, 30 synchronized dumbbell hang snatches, and 40 burpees over the dumbbell. The calories and burpees will be completed with one person working at a time, while the other partner rests. Your score is the time it takes to complete the workout or the amount of rounds and reps completed before the 22 minute cap expires.
Switch with your partner on the machine often enough to maintain a high intensity on the machine. If this takes you any more than 3 minutes, reduce the amount of calories you perform.
The hang snatches should be done at a moderate weight that allows you to get the 30 reps done in 1-2 sets each round.
On the burpees, switch every 1-4 reps with your partner. You want to switch enough to keep the pace fast. This shouldn’t take much more than 3-3.5 minutes.
