General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows

Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings

Specific Skill Work: (6-8 minutes)
Chest to Bar Progression or pull up progressions

Final Prep and Transition (2-4 minutes)
Build up to working weights on Ground to Overhead
Hit 2 sets
2 G2OH (Either Snatch or Clean and Jerk)
3 Chest to Bar or Pull-Up Mod
3 Box Jumps

TEAMPRVNTUESDAY

“I Stand Alone”

For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 115/75lbs (52/34kg)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps

Level 2:

For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Pull-Ups
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 95/65lb, 43/30kg

Level 1:For Reps:
15:00 AMRAP
6 Hang Power Clean and Push Jerk
9 Ring Rows
12 Alternating Box Step-Ups
Box: 24in/20in
Barbell: 45/35lb, 20/15k

Goal: 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference
RPE: 9/10

Primary Objective: Build Intensity Throughout
Secondary Objective: Learn how to use the Box Jumps As ‘Recovery’

Coaching Notes and Strategy:
Today will be all about settling into a cyclical consistency from the get go here. Each movement is a low enough rep scheme that we’ll be working through it relatively quickly, and looking at accumulating a lot of overall volume by the end of this. The rep scheme on the chest to bar will ask for big sets or unbroken each time, especially getting a reprieve for the arms on the box right after it. Approach the barbell based on your own strength/weakness here – some will look to go unbroken and trust the box for recovery, others will look for singles to manage the heart rate and grip more.

Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Overhead squats are a great exercise that you should be working on, but we also know you are here to get a workout in and not necessarily practice overhead squats if you are struggling with them.
The choice is yours to substitute front squats out for overhead squats in the strength, the wod, or both.
Either is a good choice. Just show up.

Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike

Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat

Strength
Overhead Squat (or front squat)
Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck). The coaching emphasis here today should be how to get into the correct position with the most optimal movement for each athlete.

Workout Primer
Spend 2-3 minutes working on Toe to Bar technique and modifications for the day
Then Perform Primer..
6 Toe to Bar
6/4 Calorie Row
6 Overhead Squat
5/3 Calorie Echo Bike

WORKOUT
“Voodoo Magic”

For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 95/65lbs (43/30kg)

Level 2:
For Time:
Every 4:00 x 4 Sets
12 Alternating Toe to to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
Every 4:00 x 4 Sets
12 Kipping Knee Raises
10/8 Calorie Row
12 Goblet Squat
8/6 Calorie Echo

Kettlebell: 44/26lb, 20/12kg
Goals / Stimulus / Objectives
Goal: 3:00-3:30/set
Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance
RPE: 8/10

Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Closed today for Clearwater Beach Brawl! Stop out at Pier 60 Clearwater Beach and see us. Everyone will be there!
See you Sunday for class.

NO CLASS SATURDAY. Come out to Clearwater Beach Brawl. Everyone is going to be there
Warm-Up:
8:00, For Quality
20 Plank Shoulder Taps
10/10 Single Leg Glute Bridges
10 Air Squats
10 Alternating Reverse Lunges
5 Push-Ups

Big Strength EMOM
20:00 EMOM
Minute 1: 5-10 Weighted Strict Pull-Ups (banded strict or strict for scaling)
Minute 2: 14 Double kb deadlifts
Minute 3: 8-10 Dual Dumbbell Strict Press
Minute 4: 20 Russian Kettlebell Swings
*might have to stagger starts or use DB’s for deadlifts.

Scale by weight so you can finish the reps

Finisher
Strength Accessories
3 Sets: For Quality
10-15 DB Curls
10 tricep kickbacks or banded tricep extensions
:30/:30 Side Plank
10 DB bench press

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.