Mondays workout is below but here is a week preview
Monday – August 25
Power Clean Complex + “River Rapids”
Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dips

Tuesday – August 26
Chipper Focus – “Mountain Traverse”
Stimulus: Long aerobic test / Full-body chipper
Focus: Mixed modality endurance with running, burpees, wall balls, pull-ups, and push press in high volume and structured order

Wednesday – August 27
EMOM Strength + “Canyon Climb” Intervals
Stimulus: Posterior strength / Gymnastics under fatigue
Focus: Alternating deadlifts and jumps in an EMOM, followed by 3×5:00 intervals of TTB, renegade rows, and machine output

Thursday – August 28
Turkish Get-Up + “Forest Sprint”
Stimulus: Shoulder stability / Power endurance
Focus: Reinforce full-body control with heavy Turkish get-ups, then shift into a DB snatch + box jump over chipper descending in reps

Friday – August 29
Front Squat Progression + “Summit Strength”
Stimulus: Lower-body drive / EMOM-based upper and midline fatigue
Focus: Four ascending sets of front squat into a 4-station EMOM including bench press, lunges, and GHDs

MONDAY

Mobility, Body Heat, and Activation
25/20 Calorie Row @ Easy Pace
:30 Alternating Overhead Tricep / Lat Stretch
:30 Child’s Pose
:20 Extended Plank Reverse Bridge
8/8 Quadruped Thoracic Rotations
Specific Prep
2 Sets: For Quality
12/9 Calorie Row
9 Kettlebell Swings (Set 1: Russian, Set 2: American)
6 Inchworm Push-Ups

2 Sets w/ Empty Barbell
6 Clean Deadlifts
6 Tall Muscle Cleans
3 Position Power Clean
Barbell Primer
3-4 Sets:
Clean Lift Off
Clean Pull
Power Clean

Start with light weight on the barbell and build to starting loads

Strength
Power Clean
Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%

Primary Objective: Maintain Quality Form, Speed through the middle, and a quality catch in the front rack position
Secondary Objective: Keep the reps touch on and go for the Clean Pulls + Power Clean

Stimulus: Developing better power, speed, and a quick turnover into the front rack position.
Movement Modifications:
5 Dual Dumbbell Power Cleans (Front Rack Mobility Mod)
2 Clean Grip Segmented Deadlift + 2 Hang Power Cleans (Beginner Athlete Mod)

“River Rapids”
For Time:
3 Rounds
25/20 Calorie Row
20 American Kettlebell Swings
15/10 Ring Dips
Kettlebell: 53/35lb, 24/16kg

Level 2:
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
10/7 Ring Dip

Level 1:
15/12 Cal Row
Russian Kettlebell Swing 35/18lb (16/8kg)
Box or Bench Dips

Masters 55+
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
15/10 Ring Push-Up

Time Domain: 9:00–13:00
Time Cap: 15:00

Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.
RPE: 8/10

Primary Objective: Maintain unbroken KB swings and keep ring dip sets consistent from start to finish.
Secondary Objective: Row at a repeatable split pace each round without excessive fade.

Workout Strategy:
Approach “River Rapids” with the intent to keep each round within a similar time window, aiming for minimal drop-off in pace. On the row, push a strong but repeatable effort—roughly 85%—letting the legs do the majority of the work to preserve the arms and shoulders for the later movements. Transition quickly into the kettlebell swings, focusing on a full and explosive hip drive to keep the arms relaxed and avoid early grip fatigue. Aim to stay unbroken on swings if possible. The ring dips will be the limiting factor for many—break early into manageable sets (e.g., 2–3 quick sets) to maintain lockout quality and avoid excessive rest. Breathe through transitions and keep movements smooth to prevent spiking heart rate too early.

Movement Modifications

• Row: Reduce calories to maintain the intended time domain (should take ~1:00–1:20 per round). Substitute Ski Erg or 200m run if needed.
• Kettlebell Swing: Use a lighter kettlebell or switch to Russian swings if shoulder mobility or if lower back issues are a concern. For travel or equipment limitations, perform dual dumbbell swings.
• Ring Dip: Scale to band assisted ring dips, box/bench dips, or ring push-ups. For strict strength focus, consider parallettes or deficit push-ups as substitutes.