8am Teams of 3
35 Minute Amrap
60 Cal Row
60 Cal Ski
1200M run (200m intervals, rotate through team until each person has run twice)
****Between each movement do 30 burpees


9am
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Conditioning:
4 Rounds for Time
500m Row
100ft (30m) Dual Dumbbell Walking Lunges
20 Lateral Burpees over Dumbbells

Dumbbells: 2 x 35/25lb, 15/12kg

Primary Objective: Complete each round in under 6:00 minutes
Secondary Objective: Complete the lunges in unbroken 25ft (7.5m Segments)

Stimulus: Muscular Endurance /Steady State Grinder
RPE: 8/10

3 Sets: For Quality
200m Run
5/5 World’s Greatest Stretch
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)
8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)
5 Up Downs
:20 second Nose to Wall Handstand Hold

strength
Push Press
10:00 EMOM
3 Reps @ 65-70% of 1RM
Level 2:
As prescribed
Level 1:
Push Press
10:00 EMOM
5 Reps @ Moderate Load
Masters 55+:
As prescribed

workout
3 Rounds for Time
4 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Dumbbell Facing Burpees
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
3 Rounds for Time
3 Wall Walks
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
16 Lateral Dumbbell Burpees
Dumbbell: 35/25lb, 15/12kg

Level 1:
3 Rounds for Time
3 Wall Walks to 30in from Wall
200m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
3 Rounds for Time
3 Wall Walks to 20in from wall
400m Run
12 Single Arm Dumbbell Hang Clean and Jerk
12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 jumping pull ups with controlled eccentric

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
Gymnastics Skill Session

10 minutes or so prepping for Bar Muscle-Ups and Going over Progressions
Bar Muscle-Up Skill Progressions

Workout
“Guano Madness”

20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Bar Muscle-Ups
Barbell: 115/75lb, 52/34kg

Level 2:
20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Banded Bar Muscle-Ups or Burpee Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 1:
20:00 AMRAP
60 Single Unders
9 Hang Power Snatch
5 Burpee Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg

Masters 55+:
20:00 AMRAP
45 Double Unders
9 Power Snatch
3 Bar Muscle-Ups
Barbell: 75/55lb, 34/25kg


Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

Workout Strategy:
Pacing is key in this 20:00 AMRAP. Start each round smooth and relaxed on the double unders—unbroken is ideal, but quick breaks won’t hurt if it keeps your heart rate down. Move into the power snatches with quick singles as the suggested style to tackle this one today. If athletes choose to touch and go, we should suggest only small quick sets of 3 to keep grip fatigue to a low. The barbell weight is moderate, so efficiency matters more than speed. For the bar muscle-ups, break them early if needed to avoid failure, fast singles or small sets can keep you moving. Set a goal to maintain steady round times and avoid big drop-offs late in the workout. Think of this as a rhythm workout, find yours early and stay in it.

Movement Modifications:
Double Unders: Adjust to 25 Double Unders or 60 Single Unders
Power Snatch: Adjust load first and then secondary adjust to a Hang Power Snatch
Bar Muscle-Ups: Lets adjust to Burpee Pull-Ups as the primary modification today, but we could also move to Banded Bar Muscle-Ups, or stay with a strict modification as 5 Strict Pull-Ups + 5 Strict Dips.

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