General Prep:
3 Sets
1:00 – :45 – :30 Row (increasing intensity)
10/10m Lateral Band Walk
10/10m Monster Band Walk
10 Hollow Rocks + 10 Alternating V-Ups
10 Alternating Box Step-Ups + 5 Box Jumps

Specific Barbell Loading
Back Squat
10 Empty Barbell Reps
5 Reps @ 50%
3-5 Reps @ 60%
then load to 70% on the bar

Back Squat
Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%

Workout
Every 5:00 minutes x 3 Sets
20 GHD Sit-Ups
500/450m Row
20 Box Jump Overs
Box Height: 24/20in

Level 2:
Every 5:00 minutes x 3 Sets
15 GHD Sit-Ups
450/400m Row
15 Box Jump Overs
Box Height: 24/20in

Level 1:
Every 5:00 minutes x 3 Sets
20 Abmat Sit-Ups
450/400m Row
20 Alternating Box Step-Ups
Box Height: 24/20in

Masters 55+:
Every 5:00 minutes x 3 Sets
15 V-Ups
450/400m Row
15 Box Jump Overs or Step-Overs
Box Height: 24/20in


Goal: Complete each working set in under 4:00 minutes
Stimulus: Lactate Endurance / Muscular Stamina
RPE: 9/10
Primary Objective: Complete each Row in under 2:00 minutes
Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each
Workout Strategy:
This workout is all about consistency across rounds while managing fatigue and interference from core and quads. Start each set with smooth, unbroken GHD Sit-Ups—avoid rushing to keep your midline from blowing up early. On the row, settle into a strong but sustainable pace (around 85–90% effort), focusing on efficient strokes to conserve energy. Transition quickly to the box for fast, controlled jump overs—stay low and step down from the box maintaining rhythm. Aim to keep each round within a consistent time range, ideally around 3:30–4:00, leaving just enough rest to recover and hit the next set with intensity.
Movement Modifications:

Box Jump Overs: We should adjust to a lower body height or move to alternating step-ups as the primary subs for the day.

GHD Sit-Ups: We can reduce the range of motion for the GHD Sit-Up, V-Ups, or move to Medball Weighted Sit-Ups as suitable modifications today.

500/450m Row: Can be subbed for Ski Erg or 1000/900m Bike Erg as the best alternatives. If needed we can move to 30/22 Calorie Echo or 33/25 Calorie Assault.

Tuesdays workout is below. here is the week in review

Strength focus
Tuesday: Clean Complex – Reinforce barbell speed and control from multiple positions
Wednesday: Back Squat Wave – Volume and positional strength under controlled loads
Thursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitions
Friday: Push Press EMOM – Explosive overhead power at manageable volume

Conditioning Focus
Tuesday: – Barbell cycling and machine output in an EMOM format
Wednesday: Row, GHD, Box Jump Overs – Structured pacing intervals for consistent aerobic intensity
Thursday: – Barbell cycling meets bar muscle-ups in a longer gymnastic stamina test
Friday: – Wall walks, DB work, and runs in a mixed modal grind

General Prep:
3 Sets: For Quality
1:00 – :45 – :30 Bike (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps

Specific Barbell Prep
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean

2-3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
TnG Power Clean

Strenght
Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean

Workout
“Ventura, Ace Ventura”

12:00 EMOM
minute 1: Max Power Cleans
minute 2: Rest
minute 3: Max Calorie Bike
minute 4: Rest
Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Level 2:
As prescribed

Level 1:
12:00 EMOM
minute 1: Max Hang Power Cleans
minute 2: Rest
minute 3: Max Calorie Bike
minute 4: Rest
Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Masters 55+:
As prescribed

Goals: 6+ Reps on Power Cleans, 18/13+ Calories on the Echo Bike / Assault Bike or 20/16+ Cal Bike Erg
Stimulus: Battery Work and Quad Stamina
RPE: 8/10
Primary Objective: Maintain Power Cleans on the 10 sec mark
Secondary Objective: Increase calories on each set of the Bike
Workout Strategy:
We are looking to maintain consistent steady singles here for the Power Cleans with the focus on good controlled reps that will be working at a heavy load that is based off the Clean Complex in Part A. The goal is to maintain 1 rep every 6-10 seconds which would put you in the range of 6-10 reps a minute. We get a full rest period here before the bike, so make sure to make the most of the working minutes and really rest up and recoup in the rest minutes. The bike should be a hard charging effort that is meant to be increased on each and every set here.
Movement Modifications:
Power Cleans: Adjust to Hang Power Cleans as needed. The fact that we are working off a percentage of what we just did is a natural scale for most today.
Bike: Can sub any machine for the bike today- Power Cleans: We can move to a Hang Power Cleans or Dual Dumbbell Power Cleans

CLOSED

See you tomorrow!

CLOSED TODAY AND MONDAY
See you Tuesday!

8am and 9am classes
THEN at 10pm AT NIGHT we will be running one big heat of Murph. A lot of people usually join in on this. Get here at 9:40 at the latest and claim your pull up spot. We’ll make room!
CLOSES SUNDAY AND MONDAY

8am
35 Minute AMRAP
Teams of 3
40 cal bike
40 cal row
40 cal ski
*All partners run 400 together between movements. You don’t have to wait for everyone to be back from the run to start the next movement

9am
8:00 For Quality
1:00 Cardio Choice
10/10 Leg Swings
20 Plank Shoulder Taps
20 Glute Bridges
15 Hollow Rocks

Conditioning:
5 Sets: For Time
20/15 Calorie Ski Erg
10 Burpee Box Jump Overs
15 Wall Balls
400m Run
Rest 1:30 b/t sets

Wall Ball: 20/14lb, 9/6kg
Box Height: 24/20in

Goal: 32-35min
Time Cap: 40min