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

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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.

Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (4-6 min)
2 Sets:
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
5 Sumo Deadlift High Pulls
Specific Prep (6-8 minutes)
With an Empty Bar, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press

• Add Loads –
  5 Barbell Deadlifts (Focus on Set-Up from the floor)
  5 Barbell Strict Press with light loads
• Build to working percentages over 3-5 min –

Strength
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across

Workout
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Sumo Deadlift High Pull
Barbell: 95/65lb, 43/30kg

Level 2:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall

Level 1:
8:00 AMRAP
4 Dual Dumbbell Tall Kneeling Strict Press
8 Kettlebell Sumo Deadlift High Pull
Barbell: 44/26lb 20/12kg

Masters 55+:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall

Goal: 6+ rounds

Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

• Tight core position on the Wall Facing Handstand Push-Up
• Body position and timing in the Sumo Deadlift High Pull
• Keeping a good pace between movements to maintain steady throughout the workout. 

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Strategy and Movement Breakdown: 

This 8:00 AMRAP workout challenges your upper body strength, core stability, and cardiovascular endurance. To maximize your performance, prioritize good form and efficient transitions while maintaining a consistent pace throughout the workout. Aim for a balance between speed and technique, ensuring that you can sustain intensity for the full duration. Stay focused, and push through to achieve your best result. 

• 4 Wall Facing Handstand Push-Ups
  • Wall Walk up to a Wall facing position with your hands at 10in from the wall for an Rx position for this movement, keeping a tight core and great body alignment. 
  • Engage your core and maintain a straight line from your shoulders to your feet. Press hard and finish with a fully locked out position having your head come through your shoulders to create a strong line of action. 
  • Scaling: If needed, substitute with box pike push-ups or dual dumbbell tall kneeling strict press.
    
• 8 Sumo Deadlift High Pulls
  • Start with a wide stance, feet slightly turned out, and grip the barbell with both hands.
  • Engage your core, hinge at the hips, and pull the barbell to between your sternum and chin, keeping your elbows high and above wrists. 
  • Focus on using your legs and hips to drive the barbell up and your arms to just carry the momentum and finish the lift. 
  • Scaling: If necessary, reduce the weight of the barbell or perform kettlebell high pulls for a similar movement pattern.