Warm-Up (10 minutes)
2:00 Cardio Choice
–
2 Sets: For Quality
10 Bootstrap Squat
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
10 Cossack Squats
10 second Chin Over Bar Hold

Specific Barbell Prep (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Then Working Loads on the Bar

Back Squat
Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat

Workout
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 4/3 Strict Banded Pull-Ups
Wall Ball: 14/10lb, 6/4kg

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.
Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.
Secondary Objective: Unbroken Sets of Strict Pull-Ups
Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.
RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.
Workout Strategy Notes:
Wall Balls:
Open with a large set in the first minute to build volume before fatigue sets in.
After each pull-up set, re-engage quickly and aim for consistent, manageable chunks (e.g., sets of 10-15).
Focus on efficient breathing and a smooth rhythm to avoid excessive burnout.
Strict Pull-Ups:
Smooth, controlled reps to preserve pulling strength.
If needed, break into quick singles to avoid failure later in the workout.
Use a grip width that allows for maximal efficiency without over-fatiguing the shoulders.

2:00 Cardio Choice
10 PVC Pipe Around the Worlds
:15/:15 second Standing PVC Pipe Prayer Stretch
–
2 Sets: For Quality
5/5 Single Arm Dumbbell Snatch
5/5 Single Arm Dumbbell Strict Press
10 Hollow Rocks
10 Arch Rocks
—
Specific Barbell Prep (5-7 minutes)
2 Sets: Empty Barbell
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Strict Press
–
3 Sets: Building Loads
1.1.1 Power Snatch, building to 70%
3-5 Strict Press, building to 70%

24:00 EMOM
minute 1: 1.1.1 Power Snatch (the dot means rest 7-10 seconds between lifts) so 1 rep, wait 7-10 seconds, 1 rep, wait 7 to 10 seconds, 1 rep done.
minute 2: *Strict Press
minute 3: 10-15 Straight Leg Weighted Sit-Ups
minute 4: Rest

---

Strict Press
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

Power Snatch @ 70%+ of 1RM Power Snatch
Weighted Sit-Ups: 25/15lb, 12/7kg

Goal: Build to 80-85% on the Power Snatch
Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.
Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.
Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.
RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.
Workout Strategy Notes:
Power Snatch: Focus on crisp, efficient pulls. The 1.1.1 format encourages resetting between reps to reinforce technique and avoid rushed lifts.
Strict Press: Stay engaged through the midline and control the bar path. The final two sets should feel near max effort but still maintain strict form.
Weighted Sit-Ups: Maintain core engagement throughout the movement. Choose a weight that allows for smooth reps without excessive strain on the lower back.

2 Sets: For Quality
2 Cardio (Bike or Row)
10 Alternating Box Step-Ups
10 push ups

Warm up to Bench Starting weight
Ever 2:00 for 5 sets
5 reps starting at 70 percent and building up

Workout Time cap 25 minutes
2 Rounds For Time:
50/40 Calorie Row
400m Bearhug sandbag carry
50/36 Calorie Echo
50 Single Dumbbell Step-Overs

Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Scaling
Scale cals down by 10/6 cals
Scale burpees and step over to 40 reps, no weight on the step overs.

2:00 Cardio Choice
–
2 Rounds for Quality
:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)
10 Deep Lunge Mountain Climbers
8 Ring Rows
6 Jumping Pull-Ups
Hang Squat Clean Mechanics:
– Focus on hip extension and pulling under the bar.
– Emphasize smooth transitions from rep to rep.

8 minutes EMOM at light weight building to workout weight
2 Hang squat cleans

Workout Primer
Athletes complete 1 mini-round at moderate effort:
15 Double Unders
5 Hang Squat Cleans
4 Burpee Pull-Ups

TEAMPRVNTUESDAY
*you can scale back reps on this if you want. for singles multiply by 1.5

“Steamroller”

For Time:
3 Sets
45 Double Unders
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-

Barbell: 95/65lb, 43/30kg
Score: Time, Including Rest

Level 2:
For Time:
3 Sets
30 Double Unders
15 Hang Squat Cleans
9 Burpee Pull-Ups
20 Double Unders
12 Hang Squat Cleans
6 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Score: Time, Including Rest
Level 1:
For Time:
3 Sets
60 Single Unders
15 Hang Squat Cleans
9 Burpee Jumping Pull-Ups
20 Single Unders
12 Hang Squat Cleans
6 Burpee Jumping Pull-Ups
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg

Score: Time, Including Rest

Goal: 5:00-6:30 / Set
Time Cap: 25 minutes

Stimulus: Grip and Leg Stamina

RPE: 8/10

Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo

Workout Strategy and Notes:
Double Unders:
Goal: Unbroken or 2 sets max (e.g., 30/15 or 20/25).
Relax grip and shoulders—save energy for barbell work.
Hang Squat Cleans:
Level 3: Unbroken on the 15s, 7-5 on the 12s.
Level 2: 8-7 15s, 6-6 on the 12s.
Level 1: Quick sets of 3-5s
Key Tip: Control the descent to minimize unnecessary fatigue.
Burpee Pull-Ups:
Maintain a steady breathing rhythm and smooth movement.
Jump efficiently into the pull-up rather than muscling through it.
Stay calm and methodical—don’t waste energy on inefficient reps.

Monday’s workout is below but here is what to expect this week
Monday: Deadlift Strength+ Midline Conditioning Triplet
Tuesday: #TEAMPRVNTUESDAY, Barbell Cycling and Grip Stamina
Wednesday: Big Chipper, Long Duration, Leg Stamina
Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
Friday: Back Squat Strength + Simple Muscular Endurance Couplet

Monday Warm up on board

Strength
Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
5-3-1 reps need to be competed in the 4 minutes, then we do that for two more, 4 minute, intervals

Workout **if you’re getting in the 70 plus rep range for toes to bar, and haven’t done that volume in awhile, you will want to call it day.
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
-Max Toe to Bar in remaining time
Kettlebell: 53/35lb, 24/16kg
*Note: There is no rest periods between AMRAPs
*scale by weight and knee raises or sit ups, You could set a goal of 15-20 knee/raises each round rather than max effort

Overview / Goals / Stimulus / Objectives
Goal: 10+ TTB Each Set
Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.
Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.
Stimulus: Grip Stamina and Midline Conditioning
RPE: 7.5/10
Workout Strategy Notes:
Run at a controlled pace (~:45-:55) to conserve energy for later rounds.
Unbroken or quick sets on KB swings—hinge efficiently, avoid excessive grip fatigue.
Toe-to-Bar approach:
Level 3: Sets of 8+
Level 2: Quick Sets of 3-5 Reps
Level 1: Hanging knee raises or V-ups for sets of 3-5 reps