Body Heat + Mobility (4-5 min)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
:30 Puppy Dog Pose
General and Specific Prep (6-8min)
2 Sets: For Quality
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)
5 Barbell Strict Press + 5 Barbell Push Press (Empty)

quickly go over muscle up progressions and give everyone the correct to pull to use for the workout.

Strength
every 2 minutes x5 sets
7 Strict press
*Use a weight that is tough for 7. start heavy and add weight if needed.
–
Workout
12:00 AMRAP
50 Double Unders
10 Push Press
5 Bar Muscle-Ups
Load: 95/65lb, 43/30kg

Level 2:
12:00 AMRAP
35 Double Unders
10 Push Press
5 Burpee Pull-Ups
Load: 75/55lb, 34/25kg

Level 1:
12:00 AMRAP
70 Single Unders
10 Push Press
5 Burpee Jumping Pull-Ups

Load: 45/35lb, 20/15kg

DOUBLE STRENGTH DAY
*if you need that dose of cardio you can row or run AFTER
Body Heat + Mobility (5-7 min)
2 Sets
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings

Barbell Specific Warm up, coach lead
Then
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70-75% performing Complex
Squat Snatch
Hang Squat Snatch
Squat Snatch

Snatch Complex
Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch
1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+

Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%

Level 2:
As prescribed

Level 1:
Every 3:00 x 6 Sets
Set 1: 6 Reps @ 7 RPE
Set 2: 4 Reps @ 8 RPE
Set 3: 2 Reps @ 9 RPE
Set 4: 6 Reps @ 7 RPE
Set 5: 4 Reps @ 8 RPE
Set 6: 2 Reps @ 9 RPE

Body Heat + Mobility (6-8 min)
400m Run
1:00 Row or Bike
5/5 World’s Greatest Stretch
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
1:00 Row or Bike
General and Specific Prep (5-7min)
Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.
–
Then perform one mini-primer
200m Run
9/7 Calorie Row
5 Burpee Box Jump Overs
9/7 Calorie Bike

3 Rounds for time 40 minute cap (be sure to rest 3:00 Between each round)
3 Sets: For Time
400m Run
25/20 Calorie Row
15 Burpee Box Jump Overs
25/18 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in

Level 2:
3 Sets: For Time
400m Run
20/16 Calorie Row
12 Burpee Box Jump Overs
20/14 Calorie Echo
400m Run
Rest 3:00 b/t sets
Box: 24/20in

Level 1:
3 Sets: For Time
300m Run
18/14 Calorie Row
10 Burpee Box Step-Overs
18/13 Calorie Echo
300m Run
Rest 3:00 b/t sets
Box: 24/20in

Here is a preview for the week. Mondays workout is below
🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65% 
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.

Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.

MONDAY
Body Heat + Mobility (4-6 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge

General Prep (4-6 min)
2 Sets: For Quality
10 Glute Bridge Banded Pull-Aparts
10 Tuck Ups
6/6 Single Arm Rotational Ring Rows
5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans
Specific Prep (10-12min)

Build to 65% on Bench Press
–
Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%
–
Go Over Rope Climb skill work and go through modifications.
Workout
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
2 Rope Climb
Bench Press @ 65%
Hang Squat Clean @ 70%+

Level 2:
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
1 Rope Climb
Bench Press @ 65%
Hang Squat Clean @ 70%+

Level 1:
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Power Cleans + 4 Front Squats
2 Pull to Stands
Bench Press @ 65%
Clean Complex: Light to Moderate Loads working on form

Movement Breakdown & Tips

 8 Bench Press @ 65%

• Strategy: Unbroken, controlled descent, explosive press.
• Tempo: 1-second lower, fast press-up.
• Breathing: Inhale down, exhale up.
• Transition Tip: Set up bar close to cleans for fast movement.

 4 Hang Squat Cleans @ 70%+

• Reps are to be done as an unbroken set
• Modifications
  • Move to Hang Power Cleans + Front Squats to reduce complexity 

Efficiency Tips:

• Fast elbows into the front rack position.
• Strong leg drive to avoid taxing arms.

2 Rope Climbs

• Strategy: Smooth, efficient foot clamps.
• Efficiency Tips:
  • Jump high to start (minimizing pulls).
  • Use strong knee drive to save grip.

Modifications: 

Pull to Stands or 6-8 Supine Grip Ring Rows

Legless (advanced) or strict for extra challenge.

1 rope climb instead of 2 if struggling with grip.

Warm up
2 rounds
200m run
10 Lunges
10 Push ups
10 pull ups
10 single arm press w/db (5 each arm)
10 squats, start empty bar and build

Wod 1- 14 minutes
40 Partner wall balls (throw it to each other off the target)
30 toes to bar split as needed
40 Cal row split as needed
30 alternating DB snatches, split as needed
40 doubles each (you can do them at the same time but don’t go to wall balls until you are both finished)

Rest 5-10 minutes between workout

Then

Wod 2- ONE PARTNER COMPLETES A FULL ROUND THEN THE OTHER PARTNER GOES. Non working partner is resting

10 Rounds for time with a 30 minute cap. Shoot for 3 minutes a round or less. scale weights and movements accordingly
200m Run
10 Power cleans 135/95
10 Front squats 135/95
8 Bar Muscle ups or burpee pull ups (scale this number back to hit target time for rounds)