General Prep:
2 Sets: For Quality
1:00 Row
12 Alternating Box Step-Ups
10/10 Single Kettlebell Staggered Stand RDL
:15 Hollow Hold
20 Glute Bridges
Specific Prep:
10 Barbell Romanian Deadlift
5 Box Jumps
10 Deadlifts
3 box jumps

Then Build to Working Weights and Height

Strength
Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps
Level 2:
As prescribed
Level 1:
5 Deadlifts @ 55-60% + 5 Squat Jumps or Box Jumps Depending on the Athlete.
Masters 55+:
5 Deadlifts @ 55-60% + 5 Squat Jumps or Box Jumps Depending on the Athlete.

Workout
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg

Level 2:
For Time:
Every 4:00 minutes x 3 Sets
300/250m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 53/35lb, 22.5/15kg

Level 1:
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 35/18lb, 16/8kg

Masters 55+:
For Time:
Every 4:00 minutes x 3 Sets
250/200m Row
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
Kettelbell: 44/26lb, 20/12kg

Time Domain: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Stimulus: Posterior Chain and Midline Conditioning
RPE: 7/10
Primary Objective: Complete each set in under 3:15
Secondary Objective: Unbroken Kettlebell Swings
Workout Strategy and Breakdown:
We should tackle each set on the rower at a hard fast pace as the Russian Kettlebell Swings and Abmat Sit-Ups should still be doable after hitting the rower hard. We will be looking to complete the row as close to 1:00 as possible, which will place us in the zone of 1:42-1:52/500m for men and 2:00-2:10/500m for women. We will then tackle the Russian Swings as a big unbroken set to create some overload in the grip and posterior chain before completing a quick set of 25 abmat sit-ups to finish off each set.
Movement Modifications:
Row: Sub out a Ski Erg or Bike Erg as primary sub’s today, but we can also sub 8 shuttle runs or a 200m run.
Russian Kettlebell Swing: First reduce the volume, then reduce the loading
Abmat Sit-Ups: Adjust volume as needed or otherwise move to a traditional crunch.

We are starting a new cycle after all those big PR’s last week.
Mondays workout is below but here is and overview of the week
Deadlift + Box Jump (Tuesday): Absolute Strength and Plyometrics
Push + Split Jerk EMOM (Wednesday): Building overhead power and transition speed
Front Squat Wave (Thursday): Continued leg strength development
Hang Power Snatch (Friday): Light, fast barbell cycling

Conditioning Themes:
Murph Prep (Monday): “Candy Land” chipper retest
Grip & Core (Tuesday): Russian swings, sit-ups, and rowing intervals
Short Interval Power (Wednesday): “Hypnotize” sets of high-intensity barbell + burpee sprints
Gymnastics Density (Thursday): TTB + Bike EMOM with KB lunges
Strict Gymnastics + Plyo (Friday): HSPUs, DB Snatch, and Box Jump OVers

Monday
Warm up
Bodyheat + Mobility
400m Run
:15 Passive Hang + :15 Active Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
General Prep
10/10m A-Skips + B-Skips
10 Scapular Push-Ups
10 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
Specific Prep
2 Sets: For Quality
5 Bar Kip Swings
5 Pull-Ups (Kipping, Strict, or Jumping)
5 Push-Ups (Can be elevated or kneeling)
10 Air Squats

Workout
“Candy Land”
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets


Level 2:
3 Sets, For Time
200m Run
9 Pull-Ups
15 Push-Ups
21 Air Squats
400m Run
21 Air Squats
15 Push-Ups
9 Pull-Ups
200m Run
Rest 2:00 between sets

Level 1:
3 Sets, For Time
200m Run
5 Banded Strict Pull-Ups
10 Elevated Push-Ups
15 Air Squats
200m Run
15 Air Squats
10 Elevated Push-Ups
5 Banded Strict Pull-Ups
200m Run
Rest 2:00 between sets

Masters 55+
3 Sets, For Time
200m Run
9 Pull-Ups
15 Push-Ups
21 Air Squats
400m Run
21 Air Squats
15 Push-Ups
9 Pull-Ups
200m Run
Rest 2:00 between sets

Time Domain: 7-9 min / Set
Time Cap: 12min / set
Total Running Time Cap: 40 minutes
Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.
Secondary Objective: Complete each set in under 9 minutes
Stimulus: Chipper Mentality and Muscular Endurance / Stamina
RPE: 9/10
Workout Strategy and Movement Breakdown:
This workout starts off our cycle with a bang, tackling some Murph prep here to really dial things in. This workout is called “Candy Land” as each set is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats, which is one set of the workout “Candy”. By pulling this into an interval scenario and having sets broken up by some brief periods of running we should allow for the volume to be more approachable while also creating greater carryover to Murph.
Movement Modifications:
Run: Can sub Bike Erg of Double the Distance for each run as the primary scale today. A note that we could move to an Echo or Assault Bike with the thought of adjusting to 16/12 Calories on the Assault / 200m Run and 15/11 on the Echo Per 200m Run
Pull-Ups: Primary Modification here will be moving to banded pull-ups, but we can adjust to jumping pull-ups or ring rows depending on the level of athlete.
Push-Ups: Look to move to an elevated push-up or band assisted push-up as the primary modifications for the day.

Warm up- Coaches choice
Team of 2-
Workout 1- 12 minutes armap
10 Sandbag Cleans (150/100#)
PARTNER 1- 100-ft Farmer Carry (2×70/50# DBs or KBs)
24 Toes-to-Bar split how you want
PARTNER 2 100 Ft farmer carry
20 Burpees over your sandbag split how you want

Workout 2-
14 Minute AMRAP
-ONE PARTNER COMPLETES ONE FULL ROUND
-BOTH PARTNERS DO 12 SYNCHRO DB SNATCHES AT THE END OF EACH ROUND, THEN SWITCH

Partner 1 completes
15 Wall Balls (20/14# to 10/9’)
10 Chest-to-Bar Pull-Ups
5 Devil’s Press (2×50/35# DBs)
THEN BOTH PARTNERS DO
12 Synchro DB snatches
THen partner 2 completes a round.

Workout 3
12 Minute cap – split how you want
50 Calorie Echo Bike
40 power cleans 185/125
30 Front Squats (185/125# from the ground)
20 Burpee Pull-Ups
ADD WEIGHT TO YOUR BAR
10 Power Cleans 225/175
Max ski cals in the remaining time ***IF YOU HAVE ANY TIME

REGULAR CLASSES TODAY AT 8 and 9- those are posted below.
****PLUS A MOCK WEIGHTLIFTING MEET IN THE WEIGHTLIFTING AREA AT 9
Open to everyone!! This Saturday at 9am we will host a “mock meet” 3 attempts at Snatch, 3 attempts at Clean and Jerk to find your best “Total”
In the spirit of finding new maxes this week, why not max out your Olympic lifts… the Weightlifting way! 💪💪
✔️ No singlets!
✔️ No USA Weightlifting membership required!
✔️ No cost!
✔️ No traveling!
✔️ No pressure!

8am teams of 3
40 Minute Amrap
100/80 Cal Row
1200 meter run split into 200 meter increments (one runs at at a time)
100/80Cal Ski Erg
1200 M run
600m farmer carry split into 100m increments (teams walks together switching every 100m until everyone gets 2 carries in)
1200M run

9am
Warm Up: 10-15min
2 Round for Quality
1:00 Row
1:00 Ski
200m Run
10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers

Main Conditioning
3 Rounds for Time (45 min cap)
800m Run
40 Wall Balls
500/450m Row
5/4 Rope Climbs
500/450m Ski Erg
20 Toes to Bar

Wall Ball: 20/14lb, 9/6kg, 10/9ft

General Prep:
2:00 Cardio Choice
–
2 Sets: For Quality
10/10 Staggered Stance Single Kettlebell Deadlift
:30 Dead-Bug
:30 Bird Dog
:15 Passive Bar Hang + :15 Active Bar Hang
10 Ring Rows
Specific Prep:
2 Sets:
10 Barbell Romanian Deadlift (Empty Bar)
8 Scapular Pull-Ups
4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)
10 Hollow Rocks + 10 Alternating V-Ups
20 Glute bridges

Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

20 Minutes to find a 1 rep max deadlift
Suggested build up
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
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 225/155lb, 102/70kg

Level 2:
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Banded Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 185/125lb 84/57kg

Level 1:
3 Sets
2:00 AMRAP
20 Abmat Sit-Ups
15 Kettlebell Deadlifts
-Max Ring Rows
-Rest 2:00 b/t sets –

Kettlebell: 53/35lb, 24/16kg
Masters 55+:
3 Sets
2:00 AMRAP
15 V-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 155/105lb, 70/48kg

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.
Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density
RPE: 8/10

Workout Strategy and Movement Breakdown:
This piece is all about efficient turnover on GHDs and deadlifts to leave you time (and capacity) for the real test: max strict pull-ups under midline and grip fatigue. It rewards athletes who can manage tempo early and maintain body control under compounding core tension.
Pacing Set Strategy
15 GHD Sit-Ups (~0:30–0:45)
Smooth, consistent tempo — don’t sprint them.
Aggressive GHD speed early will blow up your hip flexors and lower back, compromising the deadlift and strict pull-ups.
10 Deadlifts (~0:20–0:30)
Aim to go unbroken, but fast singles are okay for later rounds.
Maintain a tight core. Think “push the floor away” rather than yank.
Max Strict Pull-Ups (Remaining ~0:30–1:10)
Go to a strong number, not full failure in early sets.
Break into 3–5 rep sets early to extend total volume.
The final round is where you can push closer to failure.
Movement Breakdown
GHD Sit-Ups
Start Position: Hips placed just off the pad, knees slightly bent
Execution:
Extend fully at bottom (shoulders past pad)
Sit up until torso is vertical or hands reach foot pad

Completion Standard: Full range of motion, touch target or consistent endpoint
Scaling: AbMat Sit-Ups (30 reps), or Straight-Leg V-Ups (20 reps)
Deadlifts (225/155lb)
Start Position: Bar over midfoot, back flat, shoulders over bar
Execution:
Drive with legs, hinge through hips
Lock out hips and knees at top

Completion Standard: Full lockout at top, bar must touch floor each rep
Scaling: Reduce to 185/125lb or 135/95lb as needed
Strict Pull-Ups
Start Position: Full hang with arms extended
Execution:

No kip or momentum
Chin must clearly clear the bar each rep

Completion Standard: Full extension → chin above bar
Scaling Options:

Banded Strict Pull-Ups
Ring Rows (elevate feet for added difficulty)
Seated Pulls to Ring (if vertical pull is not yet accessible)