General Warm-Up (8-10 minutes)
2 Sets: For Quality
1:00 Easy Row or Ski (Hinge Pattern Bias)
5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
:20 second Behind the Neck Elbow Punch Throughs
10 Barbell Romanian Deadlifts
10 Squat Jumps

Directly into..

Barbell Specific Warm-Up (8-10 minutes)
2 Sets (Empty Barbell):
3 Segmented Clean Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):
Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.
Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Weightlifting
Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples
THE DOT means -Rest 30 seconds- between sets of 3
% is Based on 1RM Power Clean

Extra Instructions:
Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3

LIttle different format today. Workout prep will include building to your deadlift weight

Workout Specific Prep (3-5 minutes)

Deadlift + Burpee Mechanics
2 Sets: For Quality
6 Deadlifts building towards working weight over 2 rounds, focusing on maintaining a neutral spine and proper bar path.
6 Bar Facing Burpees (moderate pace, focusing on efficient transitions). Cue athletes to land with feet close to the bar and turn quickly for faster cycling.

Specific Primer
3 Bar-Facing Burpees
3 Deadlifts @ Working Weight
3 Bar-Facing Burpees
3 Deadlifts @ Working Weight
*Move smooth through this and pick up the pace on the final Deadlifts

Workout For Time:
4 Sets:
9 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 225/155lb, 102/70kg

Level 2:
Barbell: 185/125lb, 84/57kg
Level 1:
For Time:
4 Sets:
6 Lateral Burpees
6 Deadlifts
6 Lateral Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 60% of 1RM

Goals / Stimulus / Objectives

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00 

Primary Objective: Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

Coaching Notes: 

We don’t want this to get too heavy to the point where we lose the cyclical, fast focus of this style couplet. This means that we want to tackle this workout at a maximum of 60% of our 1RM in order to keep the intensity of this workout with quality form. Complete each set at an RPE 9, primarily focusing on getting right on the bar after your last burpee and very intentionally elevating that heart rate with a hard burpee pace.

Record Working Weight

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