Weekly preview. Mondays workout is below. Screenshot this as we are revamping the website and it will down Monday briefly.
-Monday
Strength-Bench Press
“As Good As It Gets”
16:00 EMOM
Min 1 – 16/12 Cal Echo Bike
Min 2 – 10 Deadlifts @ 60% 1RM
Min 3 – 20/15 Push-Ups
Min 4 – Rest
-Tuesday
“Something’s Gotta Give”
For Time
400m Run
30 Hang Squat Cleans (135/95 lb)
400m Run
50 Toes-to-Bar
400m Run
30 Back Squats (135/95 lb)
400m Run
-Wednesday
Skill-HSPU
“One Flew Over the Cuckoo’s Nest”
5 Sets – 2:00 AMRAP (1:00 Rest)
48 Double Unders
12–10–8–6–4 Shoulder-to-Overhead (155/105 lb)
Max Bar-Facing Burpees in Remaining Time
-Thursday
Aerobic Repeatability + Shoulder Endurance
“Redrum”
Every 3:00 × 10 Sets
9/7 Cal Ski Erg
9 American Kettlebell Swings (53/35 lb)
9/7 Cal Echo Bike
50/50 ft Single-Arm OH Carry
-Friday
Front Squat Strength
WORKOUT
“Here’s Johnny”
5 Rounds for Time
8 Thrusters (95/65 lb)
12 Pull-Ups
14 Box Jump Overs (24/20 in)


Monday
1:30 Machine Choice

10 Alternating Scorpions
10 Alternating Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Toe Touches
:30 Glute Bridge Hold
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Barbell Strict Press
:20 Barbell Overhead Hold
8 Alternating Archer Push-Ups
8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
Then Load to Working Weights on the Bar

Every 2:30 x 5 Sets
Set 1: 10 @ 65% 
Set 2: 8 @ 70% 
Set 3: 8 @ 70% 
Set 4: 6 @ 75% 
Set 5: Max Reps @ 80%

Workout Primer after Bench Press (10 minutes)
Work up to working loads on Deadlift over 3 Sets x 3-4 reps
1 Round
8/6 Calorie Echo Bike
5 Deadlifts @ Working Loads
5/4 Push-Ups

“As Good As It Gets”

16:00 EMOM
Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion

Level 2:
Bike: 14/10 Cal Echo or 16/12 Bike Erg
Deadlift: 55% of 1RM
Push-Ups: 16/12 Reps

Level 1:
Echo Bike: 12/9 Cal
Romanian Deadlift @ 45–50% or 10 Kettlebell Deadlifts
Push-Ups: 15 Knee or Elevated Push-Ups

Masters 55+
Bike: 14/10 Cal Echo or 16/12 Bike Erg
Deadlift: 55% of 1RM
Push-Ups: 16/12 Reps

Teams of 2
Workout 1: – 14 Min AMRAP

14 Min AMRAP (Split Reps Any Way)
10 Power Cleans (135/95)
20 Cal SKi
30 Wall Balls (20/14)
40 Toes to Bar
200m Run together after each full round

Workout 2:
8 Min AMRAP (You go / I go)
5 Deadlifts (225/155)
5 Bar Facing Burpees
5 Bar muscle ups (sub 5 pull ups

Workout 3: 14 Min AMRAP
14 Min AMRAP (Synchro + Shared Work)
10 Synchro SINGLE Dumbbell Front Squats (50/35)
20 Alternating Dumbbell Snatches (50/35) (split how you want
5 Rops climbs (split)
40/32 Cal Row
50 Double Unders EACH (both must complete before starting next round)

8am- HYROX program
In teams of 2
Part A- AMRAP 32
10-20-30-40…keep going up by 10
wall balls
burpee box step ups
Double Dumbbell Power Cleans
Calorie Row
E4MOM (inc 0:00) Run 400 TOGETHER. thats every 4 minutes we do that
Part B-2000m ski for time, switching every 250


9am- CROSSFIT
**if you dont make it to the burpees, dont worry. its still a great workout
Warm-Up:
2 Sets: For Quality
1:00 Row
1:00 Bike
1:00 Ski
5 No Jump Burpees
10 Alternating Step-Ups
5 Box Jump Overs

Conditioning
30:00 AMRAP
50 Air Squats
100/70 Calorie Echo Bike
80 American Kettlebell Swings
60 Single Kettlebell Step-Overs
80 Abmat Sit-Ups
100/80 Calorie Row
50 Air Squats
-Max Burpees in the Remaining Time

Primary Objective: Complete all buy-in work to the burpees by the 27:00 mark
Secondary Objective: Complete 20+ Burpees in the remaining time

9am WEIGHTLIFTING
For Quality:
3 Rounds
15/12 Calorie Row, Building
:15 Dead-Hang + :15 Active Hang
8 PVC Pipe High Hang Muscle Snatch
8 PVC Pipe Overhead Squats

Weightlifting:
A) Snatch
2 Reps @ 70%
2 Reps @ 75%
4 Sets x 1 Rep @ 85%
Rest 90 seconds b/t sets
B) Clean and Jerk
2 Reps @ 70%
2 Reps @ 75%
4 Sets x 1 Rep @ 85%
Rest 90 seconds b/t sets
Strength
A) Clean Pulls
4 Sets x 3 Reps @ 90-95%
Rest as needed b/t sets

B) Back Squat
5 Reps @ 70%
2 Sets x 3 Reps @ 75%
Max Reps @ 80%
Rest 2:00 b/t sets

% of Back Squat

Optional Accessories
4 Sets
-Big Unbroken Set of Strict Pull-Ups
15 American Kettlebell Swings, For Load
-Big Unbroken Set of Dips
Rest 3:00 b/t sets

General Prep and Mobility

2:00 Cardio Choice

10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Tall Muscle Snatch
5 Overhead Squats
5 Snatch Lands to Power Position
Specific Movement
2 Sets
9/7 Calorie Echo Bike
10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)
10 Straight Leg Sit-Ups
15 Second Hollow Hold

Barbell Prep
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

w/light loads and building towards 70%
3 Sets
3 Position Power Snatch
*Hang + Low Hang + Floor

Power Snatch

Every 2:00 x 6 Sets
3 Position Power Snatch
1+1+1 @ 70% of 1RM
*Hang + Low Hang + Floor

% of Power Snatch

Modifications:

• We can adjust to cleans for athletes with shoulder limitations in the overhead position
• Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.

Level 1 / New Athletes:
Every 2:00 x 6 Sets
3-5 Hang Power Snatches @ 6-7 RPE

—
Primer after Snatches
5 GHD Sit-Ups
8 Alternating Dumbbell Snatch
8/6 Calorie Echo Bike
Rest 2:00 b/t sets

“Entropy”
For Calories
4 Sets
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Snatch
Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Score = Max Calories

Level 2:
For Calories
4 Sets
2:00 AMRAP
12 GHD Sit-Ups
20 Alternating Dumbbell Snatc
hMax Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbell: 35/25lb, 15/12kg

Score = Max Calories
Level 1:
For Calories
4 Sets
2:00 AMRAP
15 Abmat Sit-Ups
20 Alternating Dumbbell Hang Snatch
Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg
Score = Max Calories

Masters 55+:
For Calories
4 Sets
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Hang Snatch
Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg
GHD: Short Range of Motion

Score = Max Calories

Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.
Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.
RPE: 8.5–9/10

Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the Echo Bike.
Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.

Workout Strategy:
“Entropy” is designed to test repeatable power output under localized fatigue. Athletes should approach the GHD and DB snatches as fast but controlled work—unbroken and technically sound to reach the bike early. The goal is to hit the bike with at least :30 remaining each round and hold a strong, consistent RPM / Wattage from start to finish. The 2:00 rest should allow for near-complete recovery, so athletes can sustain high intensity in every set. Transitions must be fast—set up equipment close together and go directly from snatch to bike. The key is consistency across all intervals; pacing the first one too hard will result in sharp decline later. The expectation is that today we start on a moderate delay in order to manage both the GHD Sit-ups and Echo Bike.

Movement Modifications (If Needed):

Travel Option: Replace Echo Bike with max burpees for the same time window.

GHD Sit-Ups: Sub 15–20 AbMat sit-ups, V-ups, or shortened range GHDs for back comfort.

DB Snatch: Lighter weight or hang snatch variation for shoulder or mobility limitations.

Echo Bike: Adjust to max calories on any available machine—Bike Erg, Row, or Ski for equal duration.

Mobility Prep and Activation
2:00 Cardio Choice
:30 Puppy Dog Pose
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
:30/:30 Active Pigeon Pose
General Prep
2 Sets: For Quality
9/7 Calorie Row
3 Shuttle Run
1 Wall Walk + :15 Nose to Wall Handstand Hold
8 Barbell Romanian Deadlifts
Specific Prep

• Tackle 2 Wall Walks practicing form.
• Build to working loads over the course of 2-3 sets on Deadlifts
  
  then a quick primer before hitting the workout.

1 Wall Walk
2 Shuttle Runs
4/3 Calorie Row
3 Deadlifts

“Resonance”
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 6 Shuttle Runs
minute 3: 15/12 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 225/155lb, 102/70kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 10in from the Wall

Level 2:
28:00 EMOM
minute 1: 3 Wall Walks to 20in
minute 2: 5 Shuttle Runs
minute 3: 12/9 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 185/125lb, 84/57kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 20in from the Wall

Level 1:
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 5 Shuttle Runs
minute 3: 10/8 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 135/95lb, 61/43kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 30in from the Wall

Masters 55+:
28:00 EMOM
minute 1: 3 Wall Walks
minute 2: 6 Shuttle Runs
minute 3: 15/12 Calorie Row
minute 4: 10 Deadlifts
Barbell Load: 225/155lb, 102/70kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 20in from the Wall

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.
Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.
RPE: 7.5–8.5/10

Primary Objective: Hold consistent pacing and movement quality across all seven rounds.

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.

Workout Strategy:
“Resonance” is a pacing test that rewards composure and positional awareness. The wall walks will build fatigue in the shoulders—move deliberately and finish each rep cleanly without rushing. Shuttle runs should stay snappy but smooth, focusing on quick transitions at the turnaround. The row should sit at roughly 80–85% effort—strong, controlled pulls finishing around :45. Deadlifts are the finisher each cycle: unbroken early, but if grip or midline starts to fade, move to smaller quick sets rather than sacrificing form. The key is consistency—each round should feel nearly identical in pace and output.

Movement Modifications (If Needed):
-Wall Walks: Scale to 20–30in from wall or substitute box pike walk-ups.
-Shuttle Runs: Reduce to 4–5 runs or sub :30 of fast step-overs if space is limited.
-Row: Adjust to 12/9 calories, or sub Ski Erg / Bike Erg (16/13 cals) depending on equipment.
-Deadlifts: Lower load to 60–70% of 1RM or use dual DB deadlifts (2 x 50/35lb, 22.5/15kg).