Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General and Specific Prep (4-6min)
3 Sets:
10/8 Calorie Row *Increase intensity each set
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Power Cleans
8 Bar Kip Swings
10 empty bar deadlift, add weight each round

Continue building to deadlift weight

Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

Level 2:
As prescribed

Level 1:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 6 RPE
Set 2: 5 Reps @ 6 RPE
Set 3: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 7 RPE
Set 5: 3 Reps @ 8 RPE
Set 6: 3 Reps @ 8 RPE

For Time
21-15-9
Calorie Row
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: 2×50/35lb, 22.5/15kg

Level 2:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Alternating Toe to Bar
Dumbbells: 2×35/25lb, 15/12kg

Level 1:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Hang Power Cleans
Kipping Knee Raises
Dumbbells: 2×25/15lb, 12/7kg

Body Heat + Mobility (4-5 min)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
:30 Puppy Dog Pose
General and Specific Prep (6-8min)
2 Sets: For Quality
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)
5 Barbell Strict Press + 5 Barbell Push Press (Empty)

quickly go over muscle up progressions and give everyone the correct to pull to use for the workout.

Strength
every 2 minutes x5 sets
7 Strict press
*Use a weight that is tough for 7. start heavy and add weight if needed.
–
Workout
12:00 AMRAP
50 Double Unders
10 Push Press
5 Bar Muscle-Ups
Load: 95/65lb, 43/30kg

Level 2:
12:00 AMRAP
35 Double Unders
10 Push Press
5 Burpee Pull-Ups
Load: 75/55lb, 34/25kg

Level 1:
12:00 AMRAP
70 Single Unders
10 Push Press
5 Burpee Jumping Pull-Ups

Load: 45/35lb, 20/15kg

DOUBLE STRENGTH DAY
*if you need that dose of cardio you can row or run AFTER
Body Heat + Mobility (5-7 min)
2 Sets
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings

Barbell Specific Warm up, coach lead
Then
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70-75% performing Complex
Squat Snatch
Hang Squat Snatch
Squat Snatch

Snatch Complex
Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch
1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+

Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%

Level 2:
As prescribed

Level 1:
Every 3:00 x 6 Sets
Set 1: 6 Reps @ 7 RPE
Set 2: 4 Reps @ 8 RPE
Set 3: 2 Reps @ 9 RPE
Set 4: 6 Reps @ 7 RPE
Set 5: 4 Reps @ 8 RPE
Set 6: 2 Reps @ 9 RPE

Body Heat + Mobility (6-8 min)
400m Run
1:00 Row or Bike
5/5 World’s Greatest Stretch
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
1:00 Row or Bike
General and Specific Prep (5-7min)
Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.
–
Then perform one mini-primer
200m Run
9/7 Calorie Row
5 Burpee Box Jump Overs
9/7 Calorie Bike

3 Rounds for time 40 minute cap (be sure to rest 3:00 Between each round)
3 Sets: For Time
400m Run
25/20 Calorie Row
15 Burpee Box Jump Overs
25/18 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in

Level 2:
3 Sets: For Time
400m Run
20/16 Calorie Row
12 Burpee Box Jump Overs
20/14 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in

Level 1:
3 Sets: For Time
300m Run
18/14 Calorie Row
10 Burpee Box Step-Overs
18/13 Calorie Echo
300m Run
Rest 3:00 b/t sets
Box: 24/20in

Here is a preview for the week. Mondays workout is below
🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65% 
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.

Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.

MONDAY
Body Heat + Mobility (4-6 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge

General Prep (4-6 min)
2 Sets: For Quality
10 Glute Bridge Banded Pull-Aparts
10 Tuck Ups
6/6 Single Arm Rotational Ring Rows
5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans
Specific Prep (10-12min)

Build to 65% on Bench Press
–
Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%
–
Go Over Rope Climb skill work and go through modifications.
Workout
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
2 Rope Climb
Bench Press @ 65%
Hang Squat Clean @ 70%+

Level 2:
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
1 Rope Climb
Bench Press @ 65%
Hang Squat Clean @ 70%+

Level 1:
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Power Cleans + 4 Front Squats
2 Pull to Stands
Bench Press @ 65%
Clean Complex: Light to Moderate Loads working on form

Movement Breakdown & Tips

 8 Bench Press @ 65%

• Strategy: Unbroken, controlled descent, explosive press.
• Tempo: 1-second lower, fast press-up.
• Breathing: Inhale down, exhale up.
• Transition Tip: Set up bar close to cleans for fast movement.

 4 Hang Squat Cleans @ 70%+

• Reps are to be done as an unbroken set
• Modifications
  • Move to Hang Power Cleans + Front Squats to reduce complexity 

Efficiency Tips:

• Fast elbows into the front rack position.
• Strong leg drive to avoid taxing arms.

2 Rope Climbs

• Strategy: Smooth, efficient foot clamps.
• Efficiency Tips:
  • Jump high to start (minimizing pulls).
  • Use strong knee drive to save grip.

Modifications: 

Pull to Stands or 6-8 Supine Grip Ring Rows

Legless (advanced) or strict for extra challenge.

1 rope climb instead of 2 if struggling with grip.