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

CLOSED

See you tomorrow!

CLOSED TODAY AND MONDAY
See you Tuesday!

8am and 9am classes
THEN at 10pm AT NIGHT we will be running one big heat of Murph. A lot of people usually join in on this. Get here at 9:40 at the latest and claim your pull up spot. We’ll make room!
CLOSES SUNDAY AND MONDAY

8am
35 Minute AMRAP
Teams of 3
40 cal bike
40 cal row
40 cal ski
*All partners run 400 together between movements. You don’t have to wait for everyone to be back from the run to start the next movement

9am
8:00 For Quality
1:00 Cardio Choice
10/10 Leg Swings
20 Plank Shoulder Taps
20 Glute Bridges
15 Hollow Rocks

Conditioning:
5 Sets: For Time
20/15 Calorie Ski Erg
10 Burpee Box Jump Overs
15 Wall Balls
400m Run
Rest 1:30 b/t sets

Wall Ball: 20/14lb, 9/6kg
Box Height: 24/20in

Goal: 32-35min
Time Cap: 40min

TOMORROWS SCHEDULE
8am and 9am regular classes
10 pm (AT NIGHT) one heat of Murph
Closed Sunday and Monday

General Prep:
1:00 Bike
:30/:30 Samson Stretch
:30 Alternating Scorpions|
:30 second up dog to down dog

2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
Barbell Specific Loading
10 Empty Barbell Reps
5 Reps @ 40-50%
3 Reps @ 55-60%
2-3 Reps @ 65%
Then working loads on the barbell

Strength
Bench Press *you might want to back off the weights a little if you are doing Murph tomorrow night
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%
Level 2:
As prescribed
Level 1:
As prescribed
Masters 55+:
As prescribed

5 Sets (back off to 3 or 3 sets if you are doing Murph tomorrow night)
2:00 AMRAP
15/11 Calorie Echo Bike
15/10 Push-Ups
Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets

Level 2:
5 Sets
2:00 AMRAP
15/11 Calorie Echo Bike
10/7 Push-Ups
Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets

Level 1:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Elevated Push-Ups
Max Kipping Knee Raises in Remaining Time
Rest 1:00 b/t sets

Masters 55+:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Push-Ups

Goal: Complete 8+ Toes to Bar each set

Stimulus: Upper Body Density and Midline Stamina
RPE: 8/10

Primary Objective: Complete the buy-in work of the Bike and Push-Ups in under 90 seconds
Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

Workout Strategy:
We should look to hit the bike hard and get it done in under 50 seconds before transitioning to the Push-Ups. We should plan to hit the Push-Ups in under 30 seconds and only need to break up into 2 sets or less. We will then make our way to the rig and work to link 1-2 good sets here to accumulate 8+ reps with the goal of maintaining consistency across all sets.

Movement Modifications:
15/11 Calorie Echo Bike: 16/13 Assault Bike, 18/14 Bike Erg
Push-Ups: Elevated Push-Ups or Band Assisted Push-Ups
Toe to Bar: Alternating Toes to Bar > Toes to Target > Kipping Knees to Elbows or Chest > Hanging Strict Knee Raises