Mobility Prep and Activation
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
5/5 World’s Greatest Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch

1 x Barbell Complex as a Group.
Warm-Up EMOM
9:00 EMOM
Minute 1: Cardio Choice
Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
Minute 3: “Barbell Complex”

Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockout + 5 Barbell Back Squats

“Hulking Out”

18:00 EMOM (6 Sets)
Minute 1: Back Squat (based on % of 1RM Back Squat)
Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM
Minute 3: Rest

*Back Squat Loading
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: Max Reps @ 75%

Level 2:
Back Squat
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: 5 Reps @ 75%

Push Press as prescribed

Level 1:
5 Back Squats Across all sets
3 Hang Power Clean + 5 Push Press
Perform @ 7-8 RPE

Masters 55+:
Back Squat
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: 5 Reps @ 75%
Push Press as prescribed

Stimulus and Objectives:

Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%
Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got

RPE: 7–8/10
Stimulus: Absolute Strength + Speed Strength

Primary Objective: Develop absolute strength and strength endurance in both squatting and overhead pressing under moderate fatigue.

Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.

Workout Strategy:
This session focuses on barbell stamina, control, and composure. Keep a steady approach during the earlier back squat sets to preserve energy for a quality max rep effort in the final set. In the second minute, stay efficient on the power cleans—catch high, reset quickly—and aim to complete the 5 push presses at loads in the range of 70-80%. Use the third minute to breathe, shake out the legs and shoulders, and reset your focus for the next round.

Movement Modifications for the Day:

Back Squat: Reduce load to maintain consistent depth and upright torso position. Athletes with limited mobility can elevate heels with plates or perform goblet squats with a dumbbell/kettlebell. For limited equipment, substitute 8–10 tempo goblet squats (3-1-1) to maintain time under tension.
Power Clean + Push Press: Lower the load to ensure crisp bar path and safe receiving position on the clean. Substitute hang power clean for reduced range of motion or move to single dumbbell clean + push press (alternate arms) for limited equipment or mobility needs.

Mondays workout is below but here is preview for the the week.
Monday – August 18
Strict Gymnastics + “Into the Fire” (Interval Conditioning)
Stimulus: Controlled strength volume / Output intervals
Focus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensity

Tuesday – August 19
Strength EMOM – “Hulking Out”
Stimulus: Absolute and barbell stamina strength
Focus: Back squat progression + clean and push press complex with built-in recovery

Wednesday – August 20
Sprint Intervals – “Running Through the Middle”
Stimulus: Aerobic repeatability / Grip-intensive gymnastics
Focus: 8 intervals combining short runs, toes to bar, and rope climbs with 1:00 rest for partial recovery

Thursday – August 21
Snatch Technique + “Salt Burn” (10:00 AMRAP)
Stimulus: High-skill barbell and pressing stamina
Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow

Friday – August 22
Stamina Intervals – “Tauros”
Stimulus: Muscular fatigue / Pressing and midline control
Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue

2 Sets:
1:00 Row or Bike
25ft (7.5m) Crawling Lunge
:15 Dead Hang + :15 Active Hang
5/5 Single Arm Upright Rows
5/5 Single Arm Strict Press

Then set-up and get into the the modifications for the strict pull-ups

Strict Strength ***if you didnt find your max unbroken set last week the coaches will help you pick a number to do, always add on your 8-10 ring rows after every set
Every 3:00 x 5 Sets
Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set
+
8-10 Ring Rows @ challenging unbroken position

Adjustments:
Banded Strict Pull-Ups or Toenail Spot Strict Pull-Ups

Notes:
The goal here is to build volume pulling strength for the strict pull-ups as we work towards setting a new max set of strict pull-ups. Focus on full range of motion and good quality tempo here.

2ND SPECIFIC WARM UP
9/7 Calorie Echo Bike
5 Devils Press @ Warm-Up Loads
Rest 30-60 seconds
9/7 Calorie Row
7 Line Facing Burpees

Rest 60 seconds

9/7 Calorie Echo Bike
5 Devils Press @ Workout loads
Rest 30-60 seconds
9/7 Calorie Row
7 Line Facing Burpees

“Into the Fire”
Every 3:00 x 4 Sets, Alternating Stations

Station 1:
15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg
10 Devil’s Press

Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: (2 x 35/25lb, 15/12kg)

Level 2:
Station 1: 12/9 Calorie Echo Bike + 10 DB Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Level 1:
Station 1: 10/7 Calorie Echo Bike + 10 Single DB Devil’s Press (35/20lb)
Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)
Masters 55+:
Station 1: 12/9 Calorie Echo Bike + 8 Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees

Goal: Finish each station in 1:45–2:30
Score: Average Interval Time

RPE: 8.5/10
Stimulus: High Aerobic Capacity and Muscular Endurance

Primary Objective: Complete each interval with consistent effort while keeping rest periods intact.

Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.

Workout Strategy:
This workout demands pacing discipline and repeatable intensity across two high-output stations. The Echo Bike and Row should be attacked aggressively but not at sprint pace—aim for around 85–90% effort to leave room for clean transitions and unbroken Devil’s Press and smooth burpee pacing. The rest time between intervals is critical for recovery, so push hard, but manage breathing and break reps only if absolutely necessary to maintain rhythm across all 8 total intervals. This is an output style capacity test for repeatability. Hunker down and stay the course.

Movement Modifications:
Echo Bike / Bike Erg: Reduce calories to 12/9 on Echo or 15/11 on Bike Erg to maintain intended intensity. Substitute SkiErg or 200m run for equipment limitations, keeping effort at ~60–75 seconds of work.
Devil’s Press: Lighten dumbbell load to ensure unbroken sets or adjust to single dumbbell devil’s press (alternate arms each rep). For reduced complexity, perform a burpee into a dual dumbbell push press to maintain the conditioning and pressing demand.
Row: Reduce to 12/9 calories to sustain sub-1:00 pace per interval. Substitute ski, bike, or 150m run if needed, matching time domain.
Line-Facing Burpees: Lower volume to 10–12 reps or step over the line instead of jumping for reduced plyometric impact while maintaining consistent cadence.

Wod 1-
16 Minutes- Split how you want
500 M Row
30 wall Balls
30 Toes to bar

Wod 2- split how you want
10 Minutes
400m Ski
20 Bench press 135/95 (SPOT YOUR PARTNER)

Wod 3
12 Minutes Ladder of
Deadlifts
Power Cleans 205/125
Burpees over your bar
Start at 3 and add 3 every round

Were you waiting for this to post?

8am
Teams of 3
35 Minute amrap
45 Cal Bike
45 Cal Ski
45 Cal row
***21 Burpees AND 21 sandbags over the shoulder between every round.

9am
3 Sets for Quality
200m Run
9/7 Calorie Ski Erg
10 Hollow Body Flutter Kicks
10 Tuck-Ups
15 Reverse Lunges
Conditioning
Every 6:00 x 6 Sets
400m Run
15/12 Calorie Ski Erg
200m Run
10 Burpee Box Jump or step Overs

Box Height: 24/20 inch

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold

General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm Push-Ups
:12 Ring Support Hold

Specific Squat Prep and Build
5 Deadlifts with light loads off the floor
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%

Strength
Deadlifts
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%

% of 1RM Deadlift
Coaching Notes, Strategy, and Goals

Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across

Modifications:

Adjust to a Single Leg Romanian Deadlift for 6 Reps / Side for those dealing with SI joint dysfunction or Sciatica to work on bracing / antirotation stability and rehab.

Adjust to a Sumo Deadlift or Hex Bar Deadlift to keep a similar range of motion and loading patterns while adjusting for athletes with chronic lower back pain.

Adjust Block Deadlift for Range of Motion issues (tight hamstrings / inability to brace from the floor)

Workout
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Ring Dip
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg

Level 2:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
6/4 Strict Ring Dip
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg

Level 1:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 25/15lb, 12/7kg
Kettlebell: 35/18lb, 16/8kg

Masters 55+:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg