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.

we are maxing out a few lifts next week so strength will be on the lighter side the rest of the week. Also a great week to start Murph prep. Coaches will go over the Murph workout if you are not familiar.

General Prep (3-5 minutes)
200m Run
:15 Active Hang + :15 Passive Hang
:20 Hollow Hold
10 Alternating Cossack Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Hollow Rocks
10 Alternating Reverse Lunges
Specific Prep (4-6 minutes)
Take through Pull-Up Modifications and Adjustment for the day

200m Run
6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups
8 Sit-Ups
10 Air Squats

Workout
3 Sets For Time:
400m Run
20 Pull-Ups
30 Sit-Ups
40 Air Squats
400m Run
Rest 3:00 b/t sets

Level 2:
3 Sets For Time:
400m Run
15 Pull-Ups
20 Sit-Ups
30 Air Squats
400m Run
Rest 3:00 b/t sets

Level 1:
3 Sets For Time:
200m Run
15 Jumping Pull-Ups
20 Sit-Ups
30 Air Squats
200m Run
Rest 3:00 b/t sets

Masters 55+:
3 Sets For Time:
400m Run
10 Pull-Ups
20 Sit-Ups
30 Air Squats
400m Run
Rest 3:00 b/t sets

Goal Time Domain: 7-11 minutes / set

Time Cap: 12 minutes / set

Total Running Time Cap: 42 minutes 

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.

Stimulus: Murph Prep Style Workout 

RPE: 8.5/10

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Strategy and Movement Breakdown

The “What, Like It’s Hard?” workout is a challenging circuit that combines running, pull-ups, sit-ups, and air squats. With three sets to complete and a rest period in between, the emphasis is on maintaining intensity while managing fatigue. Start strong with the 400m run to set the tone for each set. Focus on efficient movement patterns during the pull-ups, sit-ups, and air squats to maximize your time. The key to success in this workout is pacing yourself during the run and maintaining good form throughout the bodyweight exercises.

Aim to maintain or slightly improve your pace from the first run. Use the rest period to recover and prepare for this final push.

400m Run

Aim for a steady pace that you can maintain without exhausting yourself for the upcoming exercises.

Focus on breathing and a consistent stride to keep your heart rate manageable.

We can sub a Bike Erg for 850/800m as the primary modification for the day or a 500/450m Row. 

20 Pull-Ups

Engage your shoulders through an active lat position and pull your chin above the bar.

Aim for smooth, controlled movements with a tight hollow to arch position for the kipping pull-up.

Scaling: If needed, use a resistance band for assistance or perform jumping pull-ups.

30 Sit-Ups

Keep your feet on the ground, and use your core to lift your torso toward your knees.

Maintain a controlled pace, focusing on full range of motion.

Scaling: We should look to reduce the reps or hold a dead-bug position as an alternative. 

40 Air Squats

Stand roughly with your feet shoulder-width apart; squat down to past parallel, while keeping your chest up.

Ensure your knees track over your toes and push through your heels to stand back up.

Scaling: If necessary, reduce the number of squats or squat to a medball to ensure proper depth and not bottoming out. 

400m Run (second round)