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8am
35 Minute Amrap
Teams of 3
30 Cal Bike
30 Cal Row
30 cal ski
**21 single db devil press between every machine
9am
For Time
80 Air Squats
100m Farmers Carry
500m row
60 Wall Balls 20/14
60 Abmat Sit-Ups
500m row
50 Burpees
50 box step ups 35/20
100M farmer carry
40 Push-Ups
20 Burpee Pull-Ups
500m row
35ish minute cap
General Warm-Up (4-6 minutes)
2 Sets: For Quality
1:00 Easy
10 Alternating Iron Cross Stretch
10 Air Squats
5 Inchworm Push-Ups
Specific Warm-Up and Barbell Primer (4-6 minutes)
2 Rounds: (Empty Barbel)
9/7 Calorie Row, Building Intensity
5 Front Squats
5 Push Press
5 Thrusters
Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)
Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy.
“Bulletproof”
For Reps:
16:00 AMRAP
24/19 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 75-95-115-135-155-185lb….
Men (kgs) – 34-43-52-61-70-84kg..
Women (lbs) – 55-65-75-95-105-125lb…
Women (kgs) – 25-30-34-43-48-57kg..
After the 6th bar the weights remain if you get there!
Score: Rounds & Reps
Level 2:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 75-95-115-135lb…
Men (kgs) – 34-43-52-61kg
Women (lbs) – 55-65-75-95..
Women (kgs) – 25-30-34-43..
Barbells stay the same load from round 4 on..
Level 1:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
Barbell: 45/35lb, 20/15kg
Goals / Stimulus / Objectives
Goal: Complete 4+ Rounds
RPE: 8/10
Primary Objective: Game Plan and Pace to get to and or through the heavier bars
Secondary Objective: Steady Row Pacing
Coaches Notes and Strategy:
This is another one of those great qualifier format workouts where performing the prescribed version is highly encouraged, hence the different goals for each level today.
This workout is about trusting your fitness early and ‘controlled aggression’ so we earn as much time as we can to grind through the heavier bars here today. We’ll be looking at unbroken thrusters for a few rounds before starting to manage lockout fatigue. For level 2 and 1 athletes, this will be a much more measured approach and we should really be thinking about the loads that we are tackling once we get into the 4th and 5th rounds. Remember once we finish round 4 we have already completed 60 reps on Thrusters, so leg stamina will definitely be a factor.
General Warm-Up (8-10 minutes)
2 Sets: For Quality
1:00 Easy Row or Ski (Hinge Pattern Bias)
5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
:20 second Behind the Neck Elbow Punch Throughs
10 Barbell Romanian Deadlifts
10 Squat Jumps
Directly into..
Barbell Specific Warm-Up (8-10 minutes)
2 Sets (Empty Barbell):
3 Segmented Clean Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Low Hang Power Cleans
Build to Working Weight (% of 1RM):
Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.
Emphasize tight core, explosive extension, and smooth transitions in TnG reps.
Weightlifting
Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples
THE DOT means -Rest 30 seconds- between sets of 3
% is Based on 1RM Power Clean
Extra Instructions:
Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3
LIttle different format today. Workout prep will include building to your deadlift weight
Workout Specific Prep (3-5 minutes)
Deadlift + Burpee Mechanics
2 Sets: For Quality
6 Deadlifts building towards working weight over 2 rounds, focusing on maintaining a neutral spine and proper bar path.
6 Bar Facing Burpees (moderate pace, focusing on efficient transitions). Cue athletes to land with feet close to the bar and turn quickly for faster cycling.
Specific Primer
3 Bar-Facing Burpees
3 Deadlifts @ Working Weight
3 Bar-Facing Burpees
3 Deadlifts @ Working Weight
*Move smooth through this and pick up the pace on the final Deadlifts
Workout For Time:
4 Sets:
9 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 225/155lb, 102/70kg
Level 2:
Barbell: 185/125lb, 84/57kg
Level 1:
For Time:
4 Sets:
6 Lateral Burpees
6 Deadlifts
6 Lateral Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 60% of 1RM
Goals / Stimulus / Objectives
Score = Total Time
Goal: 11:00-15:00 minutes
Time Cap: 15:00
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Consistent sets with last set being your best set
Coaching Notes:
We don’t want this to get too heavy to the point where we lose the cyclical, fast focus of this style couplet. This means that we want to tackle this workout at a maximum of 60% of our 1RM in order to keep the intensity of this workout with quality form. Complete each set at an RPE 9, primarily focusing on getting right on the bar after your last burpee and very intentionally elevating that heart rate with a hard burpee pace.
Record Working Weight
General Warm-Up: (4-6 minutes)
2 Sets: For Quality
10 Bend and Bows
:15/:15 second Standing Overhead Tricep Stretch
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bulgarian Ring Rows
Specific Warm-Up (4-6 minutes)
2 Sets:
3 Hang Muscle Snatch
3 Hang Muscle Clean and Press
3 Hang Power Snatch
3 Hang Power Clean and Push Jerk
4-6 Bar Kip Swings
Specific Skill Work: (6-8 minutes)
Chest to Bar Progression or pull up progressions
Final Prep and Transition (2-4 minutes)
Build up to working weights on Ground to Overhead
Hit 2 sets
2 G2OH (Either Snatch or Clean and Jerk)
3 Chest to Bar or Pull-Up Mod
3 Box Jumps
TEAMPRVNTUESDAY
“I Stand Alone”
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 115/75lbs (52/34kg)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
Level 2:
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Pull-Ups
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 95/65lb, 43/30kg
Level 1:For Reps:
15:00 AMRAP
6 Hang Power Clean and Push Jerk
9 Ring Rows
12 Alternating Box Step-Ups
Box: 24in/20in
Barbell: 45/35lb, 20/15k
Goal: 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE: 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective: Learn how to use the Box Jumps As ‘Recovery’
Coaching Notes and Strategy:
Today will be all about settling into a cyclical consistency from the get go here. Each movement is a low enough rep scheme that we’ll be working through it relatively quickly, and looking at accumulating a lot of overall volume by the end of this. The rep scheme on the chest to bar will ask for big sets or unbroken each time, especially getting a reprieve for the arms on the box right after it. Approach the barbell based on your own strength/weakness here – some will look to go unbroken and trust the box for recovery, others will look for singles to manage the heart rate and grip more.
Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Overhead squats are a great exercise that you should be working on, but we also know you are here to get a workout in and not necessarily practice overhead squats if you are struggling with them.
The choice is yours to substitute front squats out for overhead squats in the strength, the wod, or both.
Either is a good choice. Just show up.
Mobility Prep (2 minutes):
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
—
General Warm-Up (5–7 minutes):
2 Rounds:
10 PVC Pipe Passovers
:15/:15 second PVC Pipe Prayer Stretch
10 Air Squats
6 Hanging Strict Knee Raises
8/6 Calorie Row or Echo Bike
Specific Warm-Up: (5-7 minutes):
Barbell:
2 Sets: From the Rack
2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk
5 Overhead Squats (empty barbell)
Then Build Towards 75% of 1RM Overhead Squat
Strength
Overhead Squat (or front squat)
Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck). The coaching emphasis here today should be how to get into the correct position with the most optimal movement for each athlete.
Workout Primer
Spend 2-3 minutes working on Toe to Bar technique and modifications for the day
Then Perform Primer..
6 Toe to Bar
6/4 Calorie Row
6 Overhead Squat
5/3 Calorie Echo Bike
WORKOUT
“Voodoo Magic”
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 95/65lbs (43/30kg)
Level 2:
For Time:
Every 4:00 x 4 Sets
12 Alternating Toe to to Bar
12/9 Calorie Row
12 Overhead Squats
10/7 Calorie Echo
Barbell: 75/55lb, 34/25kg
Level 1:
For Time:
Every 4:00 x 4 Sets
12 Kipping Knee Raises
10/8 Calorie Row
12 Goblet Squat
8/6 Calorie Echo
Kettlebell: 44/26lb, 20/12kg
Goals / Stimulus / Objectives
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE: 8/10
Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.
This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.
Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.
Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.