Warm-Up: (10 minutes)
10:00 : For Quality
10/8 Calorie Echo Bike, Building Pace Each round
8 Slow Bootstrap Squats
6/6 Dumbbell Windmill
10 Ring V-Outs
8-10 Ring Push-Ups (Elevated and Progressively increasing depth)
–
Specific Barbell Prep (5 minutes)
Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame

Extra Instructions / Coaches Notes
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

Specific Workout Prep
Go over the Single Arm Devil’s Press touching on mechanics and tackling 2 sets of 4 reps, dialing in the right working load for the day.
–
Then hit
4 Alternating Single Arm Devils Press
8 Air Squats
10 second BIke @ Moderate Effort, Followed by 10 second Bike @ Hard Effort

For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Calorie Echo Bike
Dumbbells: 50/35lbs (22.5/15kg)

Level 2:
Dumbbells: 35/25lb, 15/12kg
Level 1:
Dumbbells: 25/15lb, 12/7kg

Goals / Stimulus / Objectives
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.
Primary Objective: Sustain consistent effort across all 15 minutes.
Secondary Objective: Have your last round be the round with the most total reps achieved.
Stimulus:
Full-body muscular endurance & aerobic power.
Grip, shoulders, and legs under fatigue before max-effort bike sprints.
Steady-state strength endurance → sprint power output.
RPE (Rate of Perceived Exertion):
7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

Workout Strategy
Pacing Plan:
Minute 1 – Single-Arm Devil’s Press
Goal: 8-12 Reps
Control the burpee-to-swing transition to avoid excessive lower back fatigue.
Breathe intentionally—don’t spike HR too early.
Minute 2 – Air Squats
Goal: Keep moving fluidly but avoid unnecessary fatigue.
Pace at a rate of about 30 Squats for each minute
Focus on your breath and conserving enough energy to hit the bike effectively.
Minute 3 – Max Calorie Echo Bike
Goal: Controlled sprint—85-90% effort each round.
Drive through legs first, using arms as secondary movers.
Push the first 5-10 seconds and settle into a good strong pace before starting to chill a bit heading into the final 5-10 seconds before the next round.

Potential Pitfalls:
Blowing Out Early – Don’t over-send the first round—consistency over survival mode.
Devil’s Press – Keep the dumbbell path efficient and minimize extra movement.
Squats – Too slow = wasted time. Too fast = wrecked legs. Find the middle ground.
Echo Bike – Stay aggressive each round but don’t die too soon—you need to push in rounds 4-5.

8:00 EMOM
Minute 1: Cardio Choice
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in
Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Specific Barbell Prep (6-8 minutes)
1-2 Sets, (Dialing in Form)
3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery
+
3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery
–
3 Sets, Building to 70%
1 Power Clean + 1 Squat Clean + 1 Split Jerk

Strength
Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk

Extra Instructions / Coaching Cues
We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.
Ideally TnG Today

Specific Prep for Workout (8-10 minutes)
Break down loads from Clean and Jerk Complex
Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads
–
Practice Burpee Box Jumps, finding cadence and rhythm.
Perform 2 sets of 3-5 quick cadence reps
Spend 4-6 minutes on Bar Muscle-Up Progression *take 1-2 and focus on those
–
Then 1 x through sequence
1-2 Bar Muscle-Ups or Pull-Up Variation
3 Shoulder to Overhead
2 Burpee Box Jump Overs

Workout
For Time
9-7-5
Bar Muscle-Up
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 155/105lb, 70/52kg
Box Height: 24/20in

Level 2:
For Time
18-14-10
Chest to Bar Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

Level 1:
For Time
21-15-9
Jumping Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Goals / Stimulus / Objectives
Goal: 7-11 minutes
Time Cap: 14 minutes
Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.
Secondary Objective: Limit transition times to keep the intensity high throughout.
Stimulus: High-skill gymnastics meets barbell power output.
RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

Workout Strategy
Pacing Plan:
Bar Muscle-Ups (9-7-5)
Goal: Unbroken or quick sets (e.g., 5-4, 4-3, 3-2).
If grip is an issue, limit to short, intentional breaks.
Explosive kip & smooth transitions to conserve pulling strength.
Shoulder to Overhead (9-7-5)
Push Jerks recommended to save shoulders.
Ideally unbroken, but a quick break (6-3, 4-3) if needed.
The bar comes down efficiently—don’t waste time resetting.
Burpee Box Jump Overs (9-7-5)
Controlled but aggressive pace—fast down & up but consistent jump mechanics.
Step forward out of the burpee to minimize extra movement.
Keep transitions snappy—no standing around!

Potential Pitfalls:
Bar Muscle-Up Fatigue – Avoid redlining early. If the grip gets sketchy, break before failure.

Slow Shoulder-to-Overhead Transitions – Get under the bar ASAP after muscle-ups.

Burpee Box Jump Overs Hesitation – Set a steady rhythm & stick to it—don’t slow down after the first set.

Resting Too Much Between Movements – Transition fast—the real time loss happens here.

Mondays workout is below the week preview
Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Echo Bike
Thursday: A Longer Muscular Endurance Workout centered around midline endurance
Friday: Open 25.3?

3 Sets: For Quality
1:00 Cardio Choice
10 Reps of Squat Therapy
10 Kettlebell Deadlifts
10 Hollow Rocks
10 second Hollow Hold
10 Alternating Bird-Dogs
–
Specific Barbell Prep (4-6 minutes)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 reps a little heavier
Then get starting weight on the bar

Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
**yes you are dong 5 reps AND 3 reps AND 1 Rep in 4 Minutes.
This is the start of a 5,3,1 strenght training cycle.

12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 53/35lb, (24/16kg)
Barbell: 225/155lb, (102/70kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft

Level 2:
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 35/18lb, 16/8kg
Barbell: 185/125lb, 84/57kg
Wall Ball: 20/14lb, (9/6kg)

Level 1:
12:00 EMOM
minute 1: 8 Goblet Squats
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 1 x 35/18lb, 16/8kg
Barbell: 60% of 1RM
Wall Ball: 14/10lb, (6/4kg)

Overview / Goals / Stimulus / Objectives

Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus: Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.

Workout Strategy
Pacing Plan:
KB Front Squats (8 reps) → Controlled & Unbroken
Keep the torso upright and core braced to prevent collapse under fatigue.
Breathing should match reps—inhale before the squat, exhale at the top.
Deadlifts (12 reps) → Unbroken or 6/6
Use a hip-dominant pull to avoid excessive lower back strain.
If grip or back fatigue sets in, break into 2 quick sets (6/6).
Wall Balls (16 reps) → Unbroken if possible
Focus on a smooth, efficient cycle—don’t rush the squat out of the catch.
Keep hands up and minimize unnecessary movement to conserve energy.
Abmat Sit-Ups (20 reps) → Active Recovery
Breathe deliberately to bring your heart rate down before the next round.
Smooth, consistent pacing—don’t rush, but don’t stop.

Sunday Funday
Wod 1- 12 minutes
14 Power Cleans
14 Synchro Burpees over bar
10 Bar Muscle ups

Wod 2
12 Minutes
20 Cal Row
5 Single Arm Db thrusters 70/50
***thrusters go up by 5 each round

Wod 3
8 minutes for both partners to establish 1 rep max clean

8am endurance
Teams of 3
40 minute amrap
40 cal row
*
40 cal ski
*
4o cal bike
*
*between each machine each partner will run 200m separately


Warm Up Conditioning : 15:00 Cap
3 Rounds: @ Easy Low Heart Rate
500m Row
20 Deep Lunge Mountain Climbers
10/10 Single Arm Dumbbell Deadlift
5 Inchworm Push-Ups

Main Conditioning
Every 6:00 minutes x 5 Sets
400m Run
60ft (30m) Bodyweight Walking Lunge
15 Dumbbell Snatch
15 Lateral Burpees over Dumbbell
Dumbbell: 50/35lb, 22.5/15kg

Primary Objective Complete each working set in under 5:00
Secondary Objective: Consistency Across