NO CLASS SATURDAY
Come out to Clearwater Beach Brawl at Pier 60
Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
8 DB strict press
10 Alternating Box Step-Ups
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold

40:00 EMOM
minute 1: 15/11 Calorie Echo,
minute 2: 10 DB + 10 second DB overhead hold
minute 3: 12 Single Dumbbell Step-Overs
minute 4: 10 GHD Sit-Ups or 15 sits ups, or weighted sit ups
minute 5: Rest
Dumbbell Load: 50/35lb, 22.5/15kg
Box Height: 24/20”
*as with all these 40 minutes emoms you will find out the first round a good scaling option if you need one.

Warm-Up
2-3 Sets, For Quality
:30 Seconds Jump Rope Practice
6/6 Half Kneeling KB Windmill
12 Alternating Single Arm Kettlebell Swings
6/6 Single Arm Ring Rows
10 Ring V-Outs

Skill
Gymnastics Skill Session: Spend 10-15 minutes dialing in form and progressions for athletes (Coaches Notes Only)
Swinging Ring Row
Ring Pullback
Banded Low Ring Muscle Up

WOD
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 DB Hang Snatch
5/4 Ring Muscle Ups
DB 50/35#

Level 2:

50 Double Unders
8/8 DB Hang Snatch
5 Strict Pull-Ups
5 Strict Ring Dips
DB: 35/25

Level 1:
50 Double Unders
8/8 Single Arm Dumbbell Hang Snatch
6 Ring Rows
6 Push-Ups
Dumbbell: 25/15lb, 12/7kg

Don’t forget! we are closed Saturday. Come out to Clearwater Beach and hang out!

Warm-Up
8:00 minutes, For Quality
5/5 World’s Greatest Stretch
10 Alternating Cossack Squats
5 x Lateral Shuttle (10ft / 3m)
5 Inchworm Push-Ups
5 Up Downs
—
Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell

Back Squat
Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

Workout
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets

Score = Total Reps Completed
Kettlebell Load: 70/53lb, 32/25kg
Shuttle Run = 25ft /7.5 Out and Back

Level 2:
Load: 53/35lb, 24/16kg

Level 1:
4 Shuttle Runs
12 Goblet Squats
Max Burpees
Rest 45 seconds b/t sets
Kettlebell Load: 44/26lb, 20/12kg
Shuttle Run = 25ft /7.5 Out and Back

Goals / Stimulus / Objectives
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective: Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

Stimulus: Leg Stamina and Max Aerobic Capacity

RPE: 8–9/10: Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.

Coaching Strategy Notes
Pacing & Consistency: Find a steady rhythm on Shuttle Runs and Air Squats to leave energy for maximal Burpee output.
Movement Standards:
Shuttle Runs: Emphasize clear turnaround points and fast accelerations out of each turn.
Goblet Squats: Full depth and quick, controlled cadence for safe and effective movement.
Burpees to Target: Keep the chest-to-floor standard and fully extend hips before contacting the target.
Mind the Clock: You have to move fast to get to those Burpees with enough time to tackle 10 or more.
Scaling & Individualization: If needed, reduce reps and/or load on Squats or modify Burpees (no-target) to maintain intensity while preserving movement quality.

No Classes Saturday. Come out to Clearwater Beach Brawl! Pier 60 Clearwater Beach
Warm-Up
2:00 Cardio Choice
–
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
–
2 Sets
3 High Hang High Pull
3 High Hang Muscle Clean
3 Strict Press
3 Hang Power Clean
3 Push Press
3 Low Hang Power Clean + Push Jerk
8 Kip Swings
6 Strict Knee Raises
–
Add Loads to the Barbell
1-2 Sets
3 Touch and Go Clean and Jerks
3-5 Kipping Knees to Chest
3 Quick Single Clean and Jerks
3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

WOD

“A Storm is Coming”
For Time:
3 Rounds
18 Toes to Bar
15 Clean & Jerks
Barbell: 135/95lbs (61/43kg)

Level 2:
3 Rounds for Time
15 Toes to Bar
15 Clean & Jerks
Barbell: 115/75lbs (52/35kg)

Level 1:
3 Rounds for Time
15 Kipping Knee Raises
15 Hang Clean & Jerks
Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective: Steady Barbell Cadence

Coaching Notes:

Today’s workout is not a sprint, but should be on the faster side. This couplet will predominantly rely on management of the toes to bar, and making sure that your game plan allows you to stay composed on that final round. It has the potential to get grip intensive if you are cycling the barbell, so singles with an aggressive cadence are recommended from the get go. Be willing to push the barbell a little outside of your comfort zone, knowing that the toes to bar will not spike your heart rate as much!

Wod 1- split how you want
14 Minute Time Cap – Split how you want with your teammate

20 Bar Muscle Ups Buy In (30 pull ups intermediate, 30 ring rows novice)
Then
25/20 Cal Echo Bike
5 Rope Climbs (8 rope pull novice)
60 Wall Balls
25/20 Cal Bike
5 Rope Climbs
60 Toes To Bar (Knee raises novice)
25/20 Cal Bike
5 Rope Climbs
60 Db Snatches
Then
20 Bar Muscle up cash out (30 pull ups, 30 ring rows

Wod 2
14 Minutes
Row
Bench 185/125
Cleans 185/125
*want to know the reps? show up and find out

Wod 3
Alternating rounds with your partner
Deadlifts/burpees