General Warm-Up: (8-10 minutes)
3 Sets: For Quality
:30 – :45 second Cal Bike
10 Bootstrap Squats
10 Alternating Step-Ups
10 Barbell Bent Over Rows
10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 Scapular Pull-Ups
6 Bar Kip Swings
8 Ring Rows
8 Single Dumbbell Step-Ups @ Warm-Up Loads
10/7 Calorie echo Bike
–
Take Barbells to the Rack and Begin Back Squat. We will give you about 5 minutes to get some reps in with weight on before we start the clock

Strength
Back Squat
Take 12 minutes to Establish a 10 Rep Max
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

For Time:
24-20-16-12
Pull-Ups
Single Dumbbell Box Step Ups
*15/11 Calorie Echo Bike to Start Each Round
Dumbbell: 50/35lbs (22.5/15kg)
Box: 24in/20in
Score: Time

Level 2:
For Time:
20-16-12-8
Pull-Ups
24-20-16-12
Single Dumbbell Box Step Ups
*15/11 Calorie Echo Bike to Start Each Round
Dumbbell: 35/25lb, 15/12kg
Box: 24in/20in

Level 1:
For Time:
20-16-12-8
Jumping Pull-Ups
24-20-16-12
Single Dumbbell Box Step Ups
*12/9 Calorie Echo Bike to Start Each Round
Dumbbell: 25/15lb, 12/7kg
Box: 24in/20in

Goals / Stimulus / Objectives

Goal: 11:00-15:00
Time Cap: 18:00

RPE: 8/10
Stimulus: Grip and Quad Stamina

Primary Objective: Consistent Echo Bike Paces
Secondary Objective: Step Up Management
Workout Strategy and Notes:
Today we’re going to have some layered grip and leg fatigue throughout. The pull-ups should feel like the best part of the workout, but will take a toll on the grip and upper body for holding onto the dumbbell for some bigger sets to get this started. Aim for consistent paces on the bike knowing that your legs will get a short break during the pull-ups each set. Try to be aggressive with your sets on the step ups today and stay as close to unbroken as possible.

What to expect this week (Monday Workout below)
What to Expect This Week:
Monday: 5RM “Touch N’ Go” Power Snatch and Open Style Triplet
Tuesday: Back Squat 10RM and challenging grip and quad stamina burner
Wednesday: Bench Press 10RM, Followed a challenge midline and upper body midline conditioning piece
Thursday: The return of the 40:00 EMOM, with a bit of a twist to the style!
Friday: Open Style flow and style progressive workout centered around upper body pulling gymnastics and leg stamina

General Movement Prep (3-5min)
2 Sets: For Quality
:30 second Jump Rope
20 Bear Plank Shoulder Taps
:20 second Extended Plank Reverse Bridge
10 Alternating Scorpion Stretch
–
Specific Prep (4-6min)
16 Double Unders or 32 Single Unders
10 Alternating Down Dog Toe Touches
6/6 Dumbbell Hang Snatch @ Warm-Up Loads
16 Double Unders or 32 Single Unders
4-6 Pike Push-Ups
8 Alternating Dumbbell Snatch @ Warm-Up Loads

Specific Barbell Prep : Suggested Progression (4-6 min)
3 Hang Muscle Snatch
3 Low Hang Power Snatch
-Add Loads-
Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM

Weightlifting
Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch
Building to a Heavy for the Day
We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

Workout
12:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
12:00 AMRAP
4 Handstand Push-Ups
8 Alternating Dumbbell Snatch
32 Double Unders
Dumbbell: 35/25lb, 15/12kg

Level 1:
12:00 AMRAP
4 Box Piked Handstand Push-Ups
8 Alternating Dumbbell Hang Snatch
48 Single Unders
Dumbbell: 25/15lb, 12/7kg

Goal Rounds:
Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.
Stimulus:
The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.
Strategy:
Wall Facing Handstand Push-Ups should be performed with control, avoiding excessive time under tension.
Dumbbell Snatches should be smooth with a strong hip drive and seamless hand transitions.
Double Unders require composure; staying relaxed will prevent unnecessary trip-ups and keep the pace steady.
The focus should be on moving consistently with smart pacing and a strong push in the final minutes.

Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200 TOGETHER
15 Power Cleans 155/105

Wod 2
10 Minutes
16 HSPU
24 Toes To bar
80 Doubles (or 120 singles)

Wod 3
4 Rounds for Time-18 minute cap
30 Cal Ski
4 Rope Climbs
30 single DB snatches 70/50


Score on wod 3 is cals+deadlifts+burpees

8am teams of 3
35 minutes amrap
50 cal row
50 cal ski
50 cal bike
**6 sled pushed in between movements. Down and back counts as ONE, you should each be going twice


9am
Warm-Up:
3 Sets: For Quality
1:00 Echo Bike
10 Hollow Rocks
10 V-Ups
15 Air Squats

Conditioning
For Time 35 Minute-ish cap
50 Hang Power Snatch 75/55lb, 34/25kg
100 Air Squats
50 Burpee Box STEP overs
100/80 Calorie Row
50 Shoulder to Overhead 75/55lb, 34/25kg
100 Doubles
50 hang power cleans 75/55
**barbell is meant to be very light, scale accordingly

Time Cap: 25 minutes

Happy Valentines Day. Hope you love this workout

Mobility and Body Heat (5 minutes)
2:00 Cardio Choice
—
:45 Elevated Prayer Stretch
:30/:30 Active Scorpion Stretch
:30/:30 Couch Stretch

General (4-6 minutes)
2 sets: For Quality
10 Alternating Box Step-Ups
8 Bradford Press with Lockout
6/6 Overhead Split Squats
6 Inchworm Push-Ups

Specific Barbell Prep (6-8 minutes)
1-2 Sets
3-5 Push Jerks Practicing Barbell Cycling with a smooth pattern from the overhead into the catch in the dip back to the punch and stand
—-
1-2 Sets
2 Tall Split Jerks
4 Behind the Neck Press in Split
Jerk Recovery
2 Split Jerks w/5 sec Pause in Catch
–
Then Build to 90% of Starting Load for the Split Jerk for the Day
—
Take Loads back off and bring barbells back to the floor and adjust to working loads for the Push Jerk + Box Jump Over Piece.

Part A) 0:00-10:00
For Time:
1-2-3-4-5-6-7-8-9-10
Push Jerk
Box Jump Overs
Barbell: 135/95lb, 61/43kg
Box Height : 24/20in

Part B) 10:00-20:00
Establish a 1RM Split Jerk (From the Rack)

___________________________
Level 2:
115/75lb, 52/34kg
Level 1:
75/55lb, 34/25kg
Box Step-Ups
______________________________________________________
Time Domain for Conditioning: 5-7 minutes
Time Cap: 10 minutes

Score for Part A) Time
Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting
RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes
Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk

Coaching Notes, Workout Flow and Strategy:
This workout is split into two parts:
Part A (0:00-10:00): A for-time workout combining Push Jerks and Box Jump Overs in an ascending ladder format.
Part B (10:00-20:00): A 1RM Split Jerk test, focusing on maximum overhead strength and technique.
This structure prioritizes barbell cycling, explosive power, and conditioning in Part A before transitioning into a heavy lift under fatigue in Part B.
Focus to move smoothly and stay unbroken on the Push Jerks, while moving with purpose and rhythm on the Box Jump Overs. We will then look to rest, unload barbells and start them in the rack at the 10:00 mark with your first weight on the bar. Plan to make big jumps at first and then take your time, making small jumps with bigger rests towards the end of the 10 minutes.