Activation and Mobility
20 Banded Pull Aparts
20 Seated 90-90 Rotations
20/20 X-Banded Side Steps

General Prep
For Quality:
10:00 AMRAP
30 Plate Hops
10/8 Push-Ups
10 Cossack Squats (No Weight)
10 Wallball Press, Moderate
*Full range of motion with good lockout on presses.
Specific Prep
Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press

“Tauros”

For Time:
5 Sets:
24 Wall Balls
18 Hops Over PVC
12 Dual Dumbbell Bench Press
Rest: 1:00 between sets
Wall Ball: (20/14lb, 9/6kg to 10/9ft)
Hops of PVC: (24/20in)
Dumbbells: (2 x 50/35lb, 22.5/15kg)

Level 2:
20 Wall Balls (20/14lb, 9/6kg to 10/9ft)
14 Hops over PVC 24/20in
12 Dual DB Bench Press (2 x 35/25lb, 15/12kg

Level 1:
16 Wall Balls (14/10lb, 6/4kg)
18 Lateral Line Hops
12 Dumbbell Floor Press (2 x 25/15lb, 12/7kg
Masters 55+:
20 Wall Balls (14/10lb, 6/4kg to 10/9ft)
14 Hops over PVC 20in
12 Dual DB Bench Press (2 x 30/20lb, 14/9kg)

Stimulus and Objectives:
Time Cap: 25:00
Goal: 2:30–3:30 per set | Sub-18:00 total working time
Score: Total Time (including rest)

RPE: 7.5/10
Stimulus: Lower Body Density and Interference + Upper Body Press

Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.
Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.

Workout Strategy:
“Tauros” is a grind-style interval workout focusing on stamina, accuracy, and lower body stamina and interference. The wall balls should be approached as unbroken or at most 2 sets, with a steady breathing rhythm. Hops over PVC can be lateral or facing—rebound for speed or reset for composure based on athlete capacity. The bench press will be the limiter for many; break early if needed to avoid hitting failure in later rounds. Push for strong efforts during each 3-minute working segment, but use the rest wisely to bring heart rate down and prepare for repeatable output.

Movement Modifications for the Day:
Wall Balls: Adjust to a lighter ball or lower target height. Move to a Dumbbell or Kettlebell Thruster if med ball availability or shoulder comfort is an issue. For those needing reduced impact, perform a Goblet Squat + Press with controlled tempo.
Hops Over PVC: Lower the height of the PVC or substitute line hops to maintain quick rebound. Step-overs can be used for athletes with reduced plyometric tolerance while keeping cadence consistent.
Dual Dumbbell Bench Press: Lighten the dumbbell load to maintain smooth reps. Adjust to a single-arm floor press (alternate each round) if stability or shoulder discomfort is present. Substitute barbell bench press if dumbbells aren’t available or if a more supported position is needed.

General Prep
2:00 Cardio Choice
2 Sets
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
2 Wall Walks + 10 sec Wall Facing Handstand Hold
:30 Jump Rope

Snatch Primer
w/PVC
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance

w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
2 x 3 Position Power Snatch (Hang + Low Hang + Floor)

Power Snatch
*There is an odd object option for this strength if you do not want to snatch today.
Every 90 seconds x 10 Sets
2 Snatch Pulls
1 Power Snatch
-rest :15-
1 Power Snatch
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%
% is Based on 1RM Power Snatch

Level 1:
2 Segmented Snatch Grip Deadlifts + 2-3 Hang Power Snatch
*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover.

Odd Object Option:
Every 90 seconds x 10 Sets
3 Sandbag Clean to Shoulder

Choice on loads
The focus here today will be to hit good quality reps with the focus on staying over the bag, keeping the bag close, lapping the bag and then extending with force to the shoulder. Challenge yourself and have fun today.

SECOND WARM UP
2-3 Sets
5 Pike Push-Ups / Box Piked Handstand Push-Ups or Strict Handstand Push-Ups
3 Snatch @ Working Loads
15 Double Unders or 25 Single Unders

“Salt Burn”
10:00 AMRAP
5 Strict Handstand Push-Ups
5 Power Snatch
25 Double Unders
Barbell: (115/75lb, 52/35kg)

Level 2:
5 Box Pike Handstand Push-Ups (Feet)
5 Power Snatch (95/65lb, 43/30kg)
25 Double Unders or 40 Single Under
Level 1:
5 Dumbbell Push Press (2 x 25/15lb) or 5 Box Pike Handstand Push-Ups (Knees)
5 Hang Power Snatch (45/35lb bar)
35 Single Unders
Masters 55+:
5 Box Handstand Push-Ups or Seated DB Press @ 30/20lb, 14/9kg
5 Power Snatch (95/65lb, 43/30kg)
25 Double Unders or 40 Single Unders

Stimulus and Objectives:
Goal: 5–7+ rounds
Score: Rounds + Reps
RPE: 8/10
Stimulus: Barbell Cycling and Upper Body Interference
Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.
Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.
Workout Strategy:
“Salt Burn” is a high-skill, moderate-load AMRAP designed to challenge upper-body stamina and coordination under fatigue. Aim to complete the strict HSPU unbroken or with short rest between sets of 3-2 if needed—consider a small mat or deficit to scale the range appropriately. For the power snatch, singles with quick resets is the goal to maintain consistency throughout the 10 minutes. Stay calm and efficient on the double unders—trip-ups here break the rhythm and add unnecessary fatigue. Each round should move like a rhythm cycle—build your flow and fight to hold onto it as fatigue builds.
Movement Modifications for the Day:
Strict Handstand Push-Ups: Adjust to wall-facing handstand push-ups 20 inches from the wall to reduce the inverted angle. Move to box piked handstand push-ups with either feet or knees on the box, or substitute a dual dumbbell tall kneeling press to maintain pressing mechanics and midline stability without full inversion.
Power Snatch: Lower the load to maintain smooth singles or touch-and-go sets. Adjust to hang power snatch for reduced range of motion or move to 10 alternating dumbbell snatches for athletes needing unilateral work or reduced barbell complexity.
Double Unders: First adjust to 15 double unders for athletes developing skill, then move to 40 single unders to maintain cyclical volume and coordination stimulus.

General Warm-Up
2 Sets: For Quality
200m Run
10 V-Ups
:10 Hollow Hold
10/10 Single Leg Glute Bridges
5/5 Single Arm Rotational Ring Row

Skill Progressions
Rope Climb Skill Work

“Running Through the Middle”
8 Sets for Time
200m Run
10 Toes to Bar
200m Run
2/1 Rope Climb
Rest: 1:00 between sets

Rope Climb: 15ft (4.5m)
Level 2:
200m Run + 10 Alternating Toes to Bar + 200m Run + 1 Rope Climb (15/10ft)
Level 1:
150m Run + 10 Kipping Knee Raises + 150m Run + 2 Pull-to-Stands
Masters 55+:
150m Run + 8 Toes to Bar + 150m Run + 1 Rope Climb

Stimulus and Objectives:
Time Cap: 35:00
Goal: 2:30–3:30 per set | 25:00–30:00 total working time
Score: Total Running Time (excluding rest)
RPE: 7.5–8/10
Stimulus: Aerobic Stamina + Midline Interference
Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.
Secondary Objective: Maintain even splits across all 8 sets with minimal drop-off in effort or execution.
Workout Strategy:
This aerobic and gymnastics-focused piece challenges your ability to repeat efforts at a sustainable pace. Time will primarily be gained or lost on the runs—hold a pace close to your 5k effort or slightly faster. Toes to bar should be unbroken or completed in fast, controlled sets. Move directly into rope climbs, aiming to complete them in under 30 seconds each round. Use the 1:00 rest to reset breathing and prepare for the next interval while staying loose through the upper body.
Movement Modifications for the Day:
200m Run: Adjust to 150m run for pacing needs or move to a 0:45 machine equivalent (row, bike, ski) if running isn’t possible.
Toes to Bar: Reduce to 7–8 reps while keeping the kip tight, or adjust to knees-to-elbow/knee raise for skill development. Move to a hanging knee tuck or weighted hollow rocks for athletes unable to hang from the bar.
Rope Climb: Lower the climb height to 12ft (3.6m) or perform 1–2 partial climbs to maintain technique under fatigue. Substitute 4–5 seated rope pulls (arms only or legs-assisted) or 6 strict pull-ups to replicate the pulling volume.

Mobility Prep and Activation
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
5/5 World’s Greatest Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch

1 x Barbell Complex as a Group.
Warm-Up EMOM
9:00 EMOM
Minute 1: Cardio Choice
Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
Minute 3: “Barbell Complex”

Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockout + 5 Barbell Back Squats

“Hulking Out”

18:00 EMOM (6 Sets)
Minute 1: Back Squat (based on % of 1RM Back Squat)
Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM
Minute 3: Rest

*Back Squat Loading
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: Max Reps @ 75%

Level 2:
Back Squat
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: 5 Reps @ 75%

Push Press as prescribed

Level 1:
5 Back Squats Across all sets
3 Hang Power Clean + 5 Push Press
Perform @ 7-8 RPE

Masters 55+:
Back Squat
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: 5 Reps @ 75%
Push Press as prescribed

Stimulus and Objectives:

Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%
Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got

RPE: 7–8/10
Stimulus: Absolute Strength + Speed Strength

Primary Objective: Develop absolute strength and strength endurance in both squatting and overhead pressing under moderate fatigue.

Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.

Workout Strategy:
This session focuses on barbell stamina, control, and composure. Keep a steady approach during the earlier back squat sets to preserve energy for a quality max rep effort in the final set. In the second minute, stay efficient on the power cleans—catch high, reset quickly—and aim to complete the 5 push presses at loads in the range of 70-80%. Use the third minute to breathe, shake out the legs and shoulders, and reset your focus for the next round.

Movement Modifications for the Day:

Back Squat: Reduce load to maintain consistent depth and upright torso position. Athletes with limited mobility can elevate heels with plates or perform goblet squats with a dumbbell/kettlebell. For limited equipment, substitute 8–10 tempo goblet squats (3-1-1) to maintain time under tension.
Power Clean + Push Press: Lower the load to ensure crisp bar path and safe receiving position on the clean. Substitute hang power clean for reduced range of motion or move to single dumbbell clean + push press (alternate arms) for limited equipment or mobility needs.

Mondays workout is below but here is preview for the the week.
Monday – August 18
Strict Gymnastics + “Into the Fire” (Interval Conditioning)
Stimulus: Controlled strength volume / Output intervals
Focus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensity

Tuesday – August 19
Strength EMOM – “Hulking Out”
Stimulus: Absolute and barbell stamina strength
Focus: Back squat progression + clean and push press complex with built-in recovery

Wednesday – August 20
Sprint Intervals – “Running Through the Middle”
Stimulus: Aerobic repeatability / Grip-intensive gymnastics
Focus: 8 intervals combining short runs, toes to bar, and rope climbs with 1:00 rest for partial recovery

Thursday – August 21
Snatch Technique + “Salt Burn” (10:00 AMRAP)
Stimulus: High-skill barbell and pressing stamina
Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow

Friday – August 22
Stamina Intervals – “Tauros”
Stimulus: Muscular fatigue / Pressing and midline control
Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue

2 Sets:
1:00 Row or Bike
25ft (7.5m) Crawling Lunge
:15 Dead Hang + :15 Active Hang
5/5 Single Arm Upright Rows
5/5 Single Arm Strict Press

Then set-up and get into the the modifications for the strict pull-ups

Strict Strength ***if you didnt find your max unbroken set last week the coaches will help you pick a number to do, always add on your 8-10 ring rows after every set
Every 3:00 x 5 Sets
Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set
+
8-10 Ring Rows @ challenging unbroken position

Adjustments:
Banded Strict Pull-Ups or Toenail Spot Strict Pull-Ups

Notes:
The goal here is to build volume pulling strength for the strict pull-ups as we work towards setting a new max set of strict pull-ups. Focus on full range of motion and good quality tempo here.

2ND SPECIFIC WARM UP
9/7 Calorie Echo Bike
5 Devils Press @ Warm-Up Loads
Rest 30-60 seconds
9/7 Calorie Row
7 Line Facing Burpees

Rest 60 seconds

9/7 Calorie Echo Bike
5 Devils Press @ Workout loads
Rest 30-60 seconds
9/7 Calorie Row
7 Line Facing Burpees

“Into the Fire”
Every 3:00 x 4 Sets, Alternating Stations

Station 1:
15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg
10 Devil’s Press

Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: (2 x 35/25lb, 15/12kg)

Level 2:
Station 1: 12/9 Calorie Echo Bike + 10 DB Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Level 1:
Station 1: 10/7 Calorie Echo Bike + 10 Single DB Devil’s Press (35/20lb)
Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)
Masters 55+:
Station 1: 12/9 Calorie Echo Bike + 8 Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees

Goal: Finish each station in 1:45–2:30
Score: Average Interval Time

RPE: 8.5/10
Stimulus: High Aerobic Capacity and Muscular Endurance

Primary Objective: Complete each interval with consistent effort while keeping rest periods intact.

Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.

Workout Strategy:
This workout demands pacing discipline and repeatable intensity across two high-output stations. The Echo Bike and Row should be attacked aggressively but not at sprint pace—aim for around 85–90% effort to leave room for clean transitions and unbroken Devil’s Press and smooth burpee pacing. The rest time between intervals is critical for recovery, so push hard, but manage breathing and break reps only if absolutely necessary to maintain rhythm across all 8 total intervals. This is an output style capacity test for repeatability. Hunker down and stay the course.

Movement Modifications:
Echo Bike / Bike Erg: Reduce calories to 12/9 on Echo or 15/11 on Bike Erg to maintain intended intensity. Substitute SkiErg or 200m run for equipment limitations, keeping effort at ~60–75 seconds of work.
Devil’s Press: Lighten dumbbell load to ensure unbroken sets or adjust to single dumbbell devil’s press (alternate arms each rep). For reduced complexity, perform a burpee into a dual dumbbell push press to maintain the conditioning and pressing demand.
Row: Reduce to 12/9 calories to sustain sub-1:00 pace per interval. Substitute ski, bike, or 150m run if needed, matching time domain.
Line-Facing Burpees: Lower volume to 10–12 reps or step over the line instead of jumping for reduced plyometric impact while maintaining consistent cadence.