Bodyheat and Mobility
20/20 Line Hops (Medial + Lateral)
10/10 Quadruped Thoracic Rotations
:30 Puppy Dog Pose
:20/:20 Samson Stretch

General Prep
1-2 Sets: For Quality
:30 Jump Rope Practice
10 Barbell Upright Rows
10 Barbell Strict Press
10 Deep Lunge Mountain Climbers
Specific Prep (Barbell in the Rack)
2 Sets: For Quality
3 Jerk Dip Drives
2 Push Jerks (1 sec Pause in the Catch)
1 Split Jerk (1 sec Pause in the Catch)
*Goal here is priming positions for the overhead complex

Strength
Push Jerk + Split Jerk
10:00 EMOM
1+1 @ 65%+
Level 2:
As prescribed
Level 1:
3 Push Jerks @ moderate loads across
Masters 55+:
As prescribed

Workout For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 135/95lb, 61/43kg

Level 2:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 115/75lb, 52/34kg

Level 1:
For Reps:
5 Sets:
1:30 AMRAP
70 Single Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets|
Barbell: 75/55lb, 34/25kg

Masters 55+:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 95/65lb, 43/30kg

Goal: 8+ Reps / Set
Stimulus: Upper Body Density /Hip Extension Bias
RPE: 8/10
Primary Objective: Complete the Double Unders and Shoulder to Overhead in under 1:10
Secondary Objective: Unbroken Movements across
Workout Strategy and Notes:
We are looking for the Double Unders to be done quickly in 1-2 sets before tackling the shoulder to overhead component with the goal of completing these as Push Jerks with an unbroken set that will take us right into some quick lateral Burpees over the Bar. We should have in the range of around that 20-30 sec mark to tackle the burpees with the goal of completing 8+ reps per set.
Movement Modifications:
50 Double Unders: Reduce reps to 35 Double Unders or move to 70 Single Unders for the day.
10 Shoulder to Overhead: Reduce the load or move to Dual Dumbbell Push Press for those with movement limitations.
Lateral Burpees: If you need more space adjust to traditional burpees. For less trained athletes move to elevated burpees

General Prep:
2 Sets: For Quality
1:00 Row
12 Alternating Box Step-Ups
10/10 Single Kettlebell Staggered Stand RDL
:15 Hollow Hold
20 Glute Bridges
Specific Prep:
10 Barbell Romanian Deadlift
5 Box Jumps
10 Deadlifts
3 box jumps

Then Build to Working Weights and Height

Strength
Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps
Level 2:
As prescribed
Level 1:
5 Deadlifts @ 55-60% + 5 Squat Jumps or Box Jumps Depending on the Athlete.
Masters 55+:
5 Deadlifts @ 55-60% + 5 Squat Jumps or Box Jumps Depending on the Athlete.

Workout
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg

Level 2:
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg

Level 1:
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 35/18lb, 16/8kg

Masters 55+:
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 44/26lb, 20/12kg

Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE: 7/10
Primary Objective: Complete each set in under 3:15
Secondary Objective: Unbroken Kettlebell Swings
Workout Strategy and Breakdown:
We should tackle each set on the rower at a hard fast pace as the Russian Kettlebell Swings and Abmat Sit-Ups should still be doable after hitting the rower hard. We will be looking to complete the row as close to 1:00 as possible, which will place us in the zone of 1:42-1:52/500m for men and 2:00-2:10/500m for women. We will then tackle the Russian Swings as a big unbroken set to create some overload in the grip and posterior chain before completing a quick set of 25 abmat sit-ups to finish off each set.
Movement Modifications:
Row: Sub out a Ski Erg or Bike Erg as primary sub’s today, but we can also sub 8 shuttle runs or a 200m run.
Russian Kettlebell Swing: First reduce the volume, then reduce the loading
Abmat Sit-Ups: Adjust volume as needed or otherwise move to a traditional crunch.

We are starting a new cycle after all those big PR’s last week.
Mondays workout is below but here is and overview of the week
Deadlift + Box Jump (Tuesday): Absolute Strength and Plyometrics
Push + Split Jerk EMOM (Wednesday): Building overhead power and transition speed
Front Squat Wave (Thursday): Continued leg strength development
Hang Power Snatch (Friday): Light, fast barbell cycling

Conditioning Themes:
Murph Prep (Monday): “Candy Land” chipper retest
Grip & Core (Tuesday): Russian swings, sit-ups, and rowing intervals
Short Interval Power (Wednesday): “Hypnotize” sets of high-intensity barbell + burpee sprints
Gymnastics Density (Thursday): TTB + Bike EMOM with KB lunges
Strict Gymnastics + Plyo (Friday): HSPUs, DB Snatch, and Box Jump OVers

Monday
Warm up
Bodyheat + Mobility
400m Run
:15 Passive Hang + :15 Active Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
General Prep
10/10m A-Skips + B-Skips
10 Scapular Push-Ups
10 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Prep
2 Sets: For Quality
5 Bar Kip Swings
5 Pull-Ups (Kipping, Strict, or Jumping)
5 Push-Ups (Can be elevated or kneeling)
10 Air Squats

Workout
“Candy Land”
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets


Level 2:
3 Sets, For Time
200m Run
9 Pull-Ups
15 Push-Ups
21 Air Squats
400m Run
21 Air Squats
15 Push-Ups
9 Pull-Ups
200m Run
Rest 2:00 between sets

Level 1:
3 Sets, For Time
200m Run
5 Banded Strict Pull-Ups
10 Elevated Push-Ups
15 Air Squats
200m Run
15 Air Squats
10 Elevated Push-Ups
5 Banded Strict Pull-Ups
200m Run
Rest 2:00 between sets

Masters 55+
3 Sets, For Time
200m Run
9 Pull-Ups
15 Push-Ups
21 Air Squats
400m Run
21 Air Squats
15 Push-Ups
9 Pull-Ups
200m Run
Rest 2:00 between sets

Time Domain: 7-9 min / Set
Time Cap: 12min / set
Total Running Time Cap: 40 minutes
Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.
Secondary Objective: Complete each set in under 9 minutes
Stimulus: Chipper Mentality and Muscular Endurance / Stamina
RPE: 9/10
Workout Strategy and Movement Breakdown:
This workout starts off our cycle with a bang, tackling some Murph prep here to really dial things in. This workout is called “Candy Land” as each set is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats, which is one set of the workout “Candy”. By pulling this into an interval scenario and having sets broken up by some brief periods of running we should allow for the volume to be more approachable while also creating greater carryover to Murph.
Movement Modifications:
Run: Can sub Bike Erg of Double the Distance for each run as the primary scale today. A note that we could move to an Echo or Assault Bike with the thought of adjusting to 16/12 Calories on the Assault / 200m Run and 15/11 on the Echo Per 200m Run
Pull-Ups: Primary Modification here will be moving to banded pull-ups, but we can adjust to jumping pull-ups or ring rows depending on the level of athlete.
Push-Ups: Look to move to an elevated push-up or band assisted push-up as the primary modifications for the day.

Warm up- Coaches choice
Team of 2-
Workout 1- 12 minutes armap
10 Sandbag Cleans (150/100#)
PARTNER 1- 100-ft Farmer Carry (2×70/50# DBs or KBs)
24 Toes-to-Bar split how you want
PARTNER 2 100 Ft farmer carry
20 Burpees over your sandbag split how you want

Workout 2-
14 Minute AMRAP
-ONE PARTNER COMPLETES ONE FULL ROUND
-BOTH PARTNERS DO 12 SYNCHRO DB SNATCHES AT THE END OF EACH ROUND, THEN SWITCH

Partner 1 completes
15 Wall Balls (20/14# to 10/9’)
10 Chest-to-Bar Pull-Ups
5 Devil’s Press (2×50/35# DBs)
THEN BOTH PARTNERS DO
12 Synchro DB snatches
THen partner 2 completes a round.

Workout 3
12 Minute cap – split how you want
50 Calorie Echo Bike
40 power cleans 185/125
30 Front Squats (185/125# from the ground)
20 Burpee Pull-Ups
ADD WEIGHT TO YOUR BAR
10 Power Cleans 225/175
Max ski cals in the remaining time ***IF YOU HAVE ANY TIME

REGULAR CLASSES TODAY AT 8 and 9- those are posted below.
****PLUS A MOCK WEIGHTLIFTING MEET IN THE WEIGHTLIFTING AREA AT 9
Open to everyone!! This Saturday at 9am we will host a “mock meet” 3 attempts at Snatch, 3 attempts at Clean and Jerk to find your best “Total”
In the spirit of finding new maxes this week, why not max out your Olympic lifts… the Weightlifting way! 💪💪
✔️ No singlets!
✔️ No USA Weightlifting membership required!
✔️ No cost!
✔️ No traveling!
✔️ No pressure!

8am teams of 3
40 Minute Amrap
100/80 Cal Row
1200 meter run split into 200 meter increments (one runs at at a time)
100/80Cal Ski Erg
1200 M run
600m farmer carry split into 100m increments (teams walks together switching every 100m until everyone gets 2 carries in)
1200M run

9am
Warm Up: 10-15min
2 Round for Quality
1:00 Row
1:00 Ski
200m Run
10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers

Main Conditioning
3 Rounds for Time (45 min cap)
800m Run
40 Wall Balls
500/450m Row
5/4 Rope Climbs
500/450m Ski Erg
20 Toes to Bar

Wall Ball: 20/14lb, 9/6kg, 10/9ft