Mobility Prep + Body Heat (4-5 minutes):
2:00 minutes Cardio Choice
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
:30/:30 second Banded Tricep Stretch
—
General Warm-Up (5–7 minutes):
2 Sets: For Quality
10 Tempo Air Squats (20×1)
8 Jumping Air Squats
10 Down Dog Touch Touches
8 Push-Ups
20 Mountain Climbers

Specific Warm-Up: (7-9 minutes):
Empty Barbell:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
3 Mid-Shin Squat Cleans
–
Then Take 5:00 minutes to Build to 70% of your Squat Clean
*In between each set
Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

Workout
21:00 EMOM
Minute 1 – 10 Burpee Box Jump Overs
Minute 2 – 1 Squat Clean + 1 Hang Squat Clean
Minute 3 – Rest

Barbell @ 70%+ of 1RM Clean
Box: 24in/20in
% is Based on 1RM Squat Clean

Level 2:
8 Burpee Box Jump Overs
24/20 in

Level 1:
21:00 EMOM
Minute 1 – 6-8 Burpee Box Step-Ups
Minute 2 – 3 Hang Power Clean + 3 Front Squats
Minute 3 – Rest
Barbell: Choice on Load, Building Technical Proficiency Today
Box: 24in/20in

21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Goal: Build to close to 90% of 1RM Clean for the Complex Today.

Stimulus: Battery Work
RPE: 7-8/10

Primary Objective: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.

Secondary Objective: Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.
Workout Strategy
Minute 1 – Burpee Box Jump Overs:
Pace yourself in the first few rounds. Aim for steady, rhythmic reps to avoid overtaxing your heart rate.
Focus on efficiency: land softly, stay low, and step down smoothly to conserve energy.
Adjust volume (8 or 6 reps) if needed to finish with at least 10-15 seconds of rest.
Minute 2 – Squat Clean + Hang Squat Clean:
Start at ~70% of your 1RM and build by feel. Incrementally increase the load to avoid early failure.
Prioritize clean technique:
Strong pull and solid catch position.
Maintain core engagement and consistent speed in the pull.
Focus on depth in the squat for full ROM.
If technique breaks down, hold weight steady or drop slightly.
Minute 3 – Rest:
Use this time to focus on recovery:
Slow your breathing with controlled inhales and exhales.
Visualize your next set: Keep the heart rate low on Burpee Box Jump Overs and focus on the next set of the Clean Complex
Adjust Loads for your next set

Sunday Funday!
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Workout 1
12 Minute Amrap
you go, i go
7 burpees
6/4 cal bike
3 right arm hang snatch 70/50
3 left arm hang snatch 70/50

Workout 2
Split how you want
14 Minute Amrap
14 DB bench Press
200 M run together
4 rope climbs

Workout 3
8 Minute amrap
10 squat cleans
8 bar muscle ups
Barbell starts at
R1 135/85 R2 155/95 R3 185/105 R4 205/125
If you make it to round 4 stay at that weight

Get your team ready for
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ask us for details

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 Scorpions

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