WOD

Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:20/:20 PVC Pipe Front Rack Mobility Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch

Specific Prep (6-8 min)
2 Sets
8 Romanian Deadlifts
6 Tall Muscle Clean
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps
6 Bar Kip Swings
4 Strict Knee Raises
Barbell Primer
3 Position Muscle Clean + 1 Jerk
3 Position Power Clean + 1 Jerk
– Add Loads –
Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Strength
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

“Open 13.4”
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Toes to Bar
Barbell: 135/95lb, 61/43kg

Level 2:
Barbell: 95/65b 43/30kg

Level 1:
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Kipping Knees to Chest
Barbell: Choice on Loads, Suggested at around 60% of 1RM

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning
RPE: 9/10

Workout Strategy and Movement Breakdown:
This is a classic engine + gymnastics combo that rewards smooth barbell cycling and efficient transitions. The first 3–4 rounds should feel fast and rhythmic. After that, the compounding reps build pressure on the grip, core, and lungs. The 12–15+ rounds separate the field — your ability to stay composed and manage transitions will dictate success.

Pacing by Round
Rounds 3–6: Quick transitions, Unbroken Toes to Bar and quick singles on the barbell.
Round 9+: Keep the barbell at fast singles. Toes-to-bar in manageable chunks (e.g., 5-4 or 6-3).
Round 12–15+: Grip and core fatigue become major limiters. Fast singles on the barbell stay as the main approach. We should focus on quick sets here of 3-4 reps at a time to maintain pace and keep quick rest periods.
Barbell Notes
Fast Singles on the bar is the way to go to keep grip and stamina in check
The jerk is the limiter — stay crisp and don’t rush it under fatigue.
Avoid failed reps by locking out confidently and resetting foot position.
Toes-to-Bar Notes
Use a tight arch-hollow kip. Control the swing to avoid wasting energy.
Early on, go unbroken. Once in the 9+ range, short sets (3s/5s) with controlled rest will outperform grip blowout.
Big focus: Drop when needed, don’t overload the grip early on in this workout. Quick short sets may be the name of the game for a lot of athletes.

Movement Breakdown
Power Clean and Push Jerk
Start Position: Barbell on floor, feet under hips, shoulders over bar
Execution:

Clean to front rack (catch in partial squat or muscle clean depending on speed)
Dip-drive to overhead lockout with knees and hips fully extended

Completion Standard: Bar must be locked out overhead with control before lowering
Scaling Options: Reduce to 115/75 or 95/65 as needed; strict push press if shoulder mobility limits split
Toes-to-Bar
Start Position: Full hang with active shoulders
Execution:

Initiate with controlled kip
Both feet must touch the bar between the hands

Completion Standard: Full foot-to-bar contact each rep, with arms returning to full extension between
Scaling Options:

Knees to Chest
Hanging Leg Raise to 90°
Hanging Knee Raises
V-Ups or Tuck-Ups (if unable to hang safely)

Scoring Insights
Competitive Benchmarks:

Top 10% Men: 110+ reps (end of 18s/start of 21s)
Top 10% Women: 90–100+ reps
Open Average: ~85 reps (into round of 15)

REBUILT MEALS WILL BE HERE FROM 4:30 to 6:30 WITH FREE SAMPLE MEALS
Clarks Custom Therapy will be here tonight as well!

THERE ARE A LOT OF 1 REP MAXES THIS WEEK! if you are not comfortable or confident working on those maxes we can always go for heavy sets 3 reps! DO NOT GIVE UP DEPTH IN YOUR SQUAT TO ADD WEIGHT!!!

Here is a preview for the week. Monday’s workout is below.
Back Squat – 1RM (Monday)
Strict Press – 1RM (Thursday)
Deadlift – 1RM (Friday)
Power Clean & Jerk – Max for the Day (Tuesday)
Bench Press – 1RM (TBD)
Benchmarks & Highlights:
Monday: Row/Burpee/Pull-Up Chipper (aerobic + gymnastic density)
Tuesday: Open WOD 13.4 – Grip, midline, and barbell test

Body Heat + Mobility (4-6 min)
2:00 Row

:20/:20 Samson Lunge Stretch
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
:30 Goblet Squat Ankle Mobility
Specific Prep (8-10 min)
2 Sets: For Quality
8 Goblet Cossack Squats
8 Up Downs
8 Scapular Pull-Ups
8-10 Ring Rows

Then get the barbell to the rack and talk through loading for Back Squats. We want to give you plenty of time to warm up for these back squats!

20 minutes to find a 1 rep max back squat
The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat
Suggested Loading:
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+

Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%

Workout

For Time
500m Row
25 Burpees
50 Pull-Ups
25 Burpees
500m Row

Level 2:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row

Level 1:
For Time
400m Row
20 Burpees
30 Banded Strict Pull-Ups
20 Burpees
400m Row

Masters 55+:
For Time
500m Row
20 Burpees
30 Pull-Ups
20 Burpees
500m Row

Time Domain: 9-12min
Time Cap: 15min

Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min
Secondary Objective: Complete the workout in under 12min

Stimulus: Chipper Conditioning and Aerobic Capacity
RPE: 9/10
Workout Strategy and Movement Breakdown:
This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.


Warm up
Coaches Choice

partner workouts
Workout 1
16 minutes Amrap, split how you want
6 Rope climbs (or 10 pulls)
25 Handstand push ups (or push press)
50 Alt db snatches 70/50


Workout 2- Also a 16 minutes amrap
8 ring muscle ups
16 Power cleans 185/135
32 Brupees over your bar
64 wall balls 30/20

Thats probably enough work for today

8am
Little bit different today
Teams of 3, one person works at a time
40 min cap, If you make it through before 40 minutes restart the movements

For Time (40 min cap):
150/120 Calories Row
120/100 Calories Ski Erg
90/75 Calories Bike
200m Farmer Carry (heavy DBs or KBs, follow your teammates, switch as needed)
150 Burpees over a DB
200m Sandbag Carry (heavy, follow your teammates, switch as needed)
150 Wall Balls (20/14# to 10/9ft)
100 DB snatches (50/35#)

9am
Warm Up:
3 Rounds
400m Run
10 Ring Rows
200ft (60m) Farmers Carry with moderate loads

Main Conditioning
16:00 AMRAP
Buy in: 1000m ski erg
In remaining time, AMRAP
100ft (30m) Dual Dumbbell Walking lunge
20 Wall Balls
100m Farmers Carry

2 Min Rest

12:00 AMRAP
Buy in: 1000m row
In remaining time, AMRAP
20 Alternating Dumbbell Snatch
15 Medball Weighted Sit-Ups
10 Box Jumps

2 min rest

8:00 AMRAP
250m Ski
30 Air Squats
250m row
15 Burpee Broad Jumps
20 cal bike

Dumbbells: 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg
Kettlebells: 53/35lb, 24/16kg
Box Height 24/20in

Primary Objective: Maintain a steady pace throughout each AMRAP

READ THIS- There are overhead squats today. You do NOT have to do overhead squats. I think its a great movement but we know you are here to workout and if a front squat or a back squat works better for you that works better for us. We’d rather see you getting that work done than struggling through a movement you don’t like. Just be sure to practice those movements you struggle with in your down time.

Body Heat, Mobility, Activation (4-6min)
1:30 Cardio Choice
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
General Prep (5-7 min)
2 Sets: For Quality
10 Alternating Box Step-Ups
6/6 Worlds Greatest Stretch
8 Bar Kip Swings
6 Hanging Strict Knee Raises
6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads
Specific Barbell Prep (8-10min)
Empty Barbell
Snatch Grip Push Press +
Snatch Grip Push Jerk +
Snatch Grip Split Jerk +
3 Overhead Squats

Then Get to Working Loads on the Bar for overhead squats OR front Or Back squats.

Strength
Overhead squat OR front squat OR back squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%

Workout
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg

Level 1:
Every 2:00 minutes x 6 Sets
8 Hanging Knee Raises
5/5 Single Arm Dumbbell Hang Snatch
12 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 30/20lb, 14/9kg

Goal: ~1:30 / Set

Primary Objective: Quick Transitions and Unbroken Movements

Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark

Stimulus: Upper Body Density / Interference

RPE: 7/10


Strategy and Movement Breakdown:

“Bruiser’s Bootcamp” consists of six sets performed every two minutes, featuring toe-to-bar, single-arm dumbbell hang snatches, and single dumbbell box step-overs. The primary focus during this workout is to maintain a steady rhythm while managing your time effectively to complete all prescribed repetitions within the two-minute window. Prioritize form and efficiency, especially as fatigue accumulates over the sets. Start strong, and aim to complete each round with minimal rest so you can recover adequately before the next set.

Scaling: If needed, lighten the load, perform step-ups without weight, and/or reduce the box height.

8 Toe to Bar

Hang from the bar with an active grip and engage your lats.

Use a kipping motion to bring your toes to the bar, ensuring your legs stay straight.

Focus on a controlled descent to avoid excessive swing.

Scaling: Adjust to Toes to Target or Alternating Toes to Bar first, then move to kipping knee raises or strict knee raises. 

5/5 Single Arm Dumbbell Hang Snatch

Start with the dumbbell hanging between your knees; hinge at the hips while maintaining a flat back.

Explode upwards, using your legs and hips to drive the dumbbell overhead.

Switch arms after each set of five, ensuring proper technique throughout.

Scaling: Reduce the weight of the dumbbell if necessary for better control.

12 Single Dumbbell Box Step-Overs

Hold the dumbbell in one hand at your side, on your shoulder, or in the goblet position.  

Step up onto the box with one foot, bringing the other foot up to follow; step down carefully.

Alternate the leading foot to ensure balanced work on both sides.

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