Mondays workout is below but here is a preview for the week.
Monday – September 8
Back Squat + EMOM Conditioning
Strength: 4×5 Back Squat at 80% of 1RM
Conditioning: “If You Give a Mouse a Pull-Up” EMOM (Strict Pull-Ups + Kipping, Double Unders, DB Step-Ups)

Tuesday – September 9
Weightlifting + Barbell Cycling and Run Intervals
Weightlifting: 5x Clean Pull + Power Clean + Push Jerk, building from 60%

Wednesday – September 10
Upper Body Strength + Sprint Conditioning
Strength: 4×5 Bench Press at 80%
Conditioning: “Go, Dog. Go!” — 5 Sets of 1:00 AMRAPs (10 Burpees + Max Cal Bike)
Goal: Sprint effort—complete burpees fast to leave 30–35 seconds for bike calories

Thursday – September 11
Memorial Workout : Chipper Feel
Workout: “9/11 Memorial Workout” — 2001m Row buy-in + 9 rounds of 11 Toes-to-Bar, 11 Deadlifts (110/70lb), 11 Wall Balls
Goal: Steady pacing, consistent sets, and composed transitions to honor the significance of the day

Friday – September 12
Weightlifting + AMRAP
Weightlifting: Every 90 sec x 8 — Snatch Pull + Hang Power Snatch + Power Snatch (build from 60%)
Conditioning: “Hop on Pop” — 10:00 AMRAP of Wall Walks, Hang Power Snatches, Box Jumps
Goal: Stay unbroken on the snatches and maintain a steady round pace (~1:30–2:00)

Monday
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
:30 Jump Rope
10 Hollow Rocks
10 Arch Rocks
12 Alternating Box Step-Ups
6-8 Bar Kip Swings
3-4 Jumping Pull-Ups with Controlled Lower
Specific Squat Prep and Build
5 Empty Barbell Back Squats
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
Then working weight on the bar.

Strength
Back Squat
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Modifications and or Substitutions:
For Knee Pain: Modify to Box Squats or Hip Thrusts
For Lower Back Back: Modify to Split Squats

Level 1 / Beginner Athletes:
4 Sets x 5 Back Squats at 7 RPE

Primer Before the Conditioning Piece
2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups
20 Double Unders
4 Dual Dumbbell Step-Ups

Wod
“If You Give a Mouse a Pull-Up”
*if you are getting up around 80-100 pull ups by round 4, there is no need to do more
16:00 EMOM
minute 1: -Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups (NOT butterfly today)
minute 2: 50 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in

Level 2:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in

Level 1:
16:00 EMOM
minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows
minute 2: 60 Single Unders
minute 3: – Max Single Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 20in

Masters 55+:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in

Score: Total Reps (Pull-Ups + Step-Ups)

Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance
RPE: 7–8/10

Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping
Secondary Objective: Stay consistent across rounds while managing grip and breathing

Workout Strategy
This EMOM blends strict gymnastics strength with skill and lower-body stamina. In minute 1, the focus is on hitting a challenging unbroken set of strict pull-ups, then immediately transitioning into smooth, efficient kipping reps until the clock turns. Double unders in minute 2 should be treated as a skill under fatigue. Stay relaxed through the shoulders and aim to complete 50 reps in :30-:45 seconds. On the step-ups, hold dumbbells in a secure position (front rack or farmers) and find a steady cadence you can repeat for all four rounds. The rest minute is critical, use it to shake out arms, regulate breathing, and reset grip. Success comes from pacing the strict pull-up effort intelligently while keeping all other stations controlled and repeatable.

Movement Modifications

• Strict + Kipping Pull-Ups: Scale to banded strict pull-ups, ring rows, or jumping pull-ups as needed.
• Double Unders: Sub 75 single unders, 30 double unders or 30 seconds of practice, or lateral hops over a line/plate.
• Dual Dumbbell Step-Ups: Use lighter dumbbells, reduce height, or scale to bodyweight step-ups.

Workout Name:
Borrowing from the classic children’s book “If You Give a Mouse a Cookie,” this workout playfully reflects the domino effect of fitness—one good rep leads to another, and the challenge keeps building. Athletes should approach it with consistency, rhythm, and the willingness to grind through each station without breaking the chain.

Wod 1
Is this a test of beach brawl? maybe
Let see if you can finish in 12 minutes
teams of 2
10*20*30*40 *
Rower Cal
wall Balls
**20 sandbag squats between each round

Wod 2- 12 minutes
12 toes to bar
16 synchro db snatches right hand
12 muscle ups
16 synchro db snatches left hand
3/2 Rope climbs

Wod 3-
6 Mintues to find a 1 rep max of
1 Clean
3 Hang cleans
2 Shoulder to overhead.

8am endurance class
9am CrossFit workout on the crossfit side, weightlifting on the other side
8am
35 Minute Amrap- teams of 3 split how you want
1200m Row
1200m ski
1200m Run (run alteranating 200s until all teammates have done twice)



9am
2 Sets for Quality
1:00 Cardio Choice
10 Hollow Hold
10/10 Single Leg Glute Bridges
10 Down Dog to Up Dog

Mixed Machine Conditioning
For Time:
*27-*21-*15-*9
American Kettlebell Swings
Burpee box jump overs
Before Each round row 500/450 meter AND AND AND ski 500/450 meters

35ish minute time cap

There are muscle ups in todays strength and workout. DON’T skip when you see that. We will work on pull ups and dips if you don’t have your muscle ups.
General Prep
2 Sets for Quality
1:00 Row
10 Dual Kettlebell Deadlifts
5 Up Downs
10 Squat Jumps
Specific Movement Prep
100ft (30m) Farmers Carry
5 Burpees
5 False Grip Ring Row to Chest
:10 Ring Support Hold + :10 Bottom of Dip Hold)
5 Inchworm Push-Ups (Narrow Hand Placement)

Gymnastics Skill Work
Ring Muscle-Ups

Ring Muscle-Up Drill Prep:
3 Transition Drills (low rings / box assisted / band assisted)
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“When Doves Cry”

For Time:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
5/4 Ring Muscle-Ups
Farmers Carry: 2 x 53/35lb, 24/16kg

Level 2:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
6 Strict Pull-Ups
6/4 Ring Dips
Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees
250/225m Row
6 Ring Rows
6/4 Push-Ups

Farmers Carry: 2 x 35/18lb, 16/8kg
Masters 55+
6 Rounds
100m Dual Kettlebell Farmers Carry
10 Burpees Over Rower
300/250m Row
6 Strict Pull-Ups
6/4 Ring Dips
Farmers Carry: 2 x 53/35lb, 24/16kg

Score: Time
Time Domain: 18:00-25:00
Time Cap: 30:00

Stimulus: Grip Stamina / Upper-Body Pulling Capacity / Interference
RPE: 8/10

Primary Objective: Complete each round in ~3:00–4:00. The goal here being consistency across
Secondary Objective: Maintain unbroken carries and consistent sets on the Ring Muscle-Ups

Workout Strategy
The farmers’ carry will set the tone early. Pick a steady walking pace and look to go unbroken on the carries. Transition smoothly into burpees over the rower, aiming for 1 rep every 4–6 seconds without spiking heart rate. Push for a strong, but repeatable pace on the rower that is something just above conversational, so you can immediately attack the rings. The ring muscle-ups are the crux of the workout. Avoid failure by staying just shy of max effort on each set. We are ideally looking for unbroken sets, but if needed break at 3-2 or 2-2 early on to maintain consistency.

Movement Modifications

• Farmers Carry: Use lighter kettlebells/dumbbells, shorten distance if needed to keep the time domain
• Burpees Over Rower: Scale to step-over burpees, standard burpees, or even reduce the reps to 8 Burpees over the Rower
• Row: Reduce the volume on the rower if needed. If looking for equipment subs for similar stimulus, look to adjust to the ski erg first and then look to double the distance on the Bike Erg as a quality sub.
• Ring Muscle-Ups: Scale to bar muscle-ups, then look to adjust to (6 Chest to Bar Pull-Ups + 6/4 Ring Dips)

Workout Name;
Inspired by Prince’s timeless song “When Doves Cry,” this workout reflects the mix of intensity and control. Athletes must endure grip fatigue and high heart rate while staying composed under pressure. Just as the song balances raw power with haunting rhythm, athletes should find balance between effort and efficiency in each round.

Mobility Prep and Activation
1:00 Bike
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold

General Prep
2 Sets: For Quality
8/6 Calorie Echo Bike
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm to Hollow
6 Pike Push-Ups

Specific Barbell Prep and Build
On Both Deadlifts and Push Press
5 Reps @ Light to moderate load
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Then put 70% on the Bar

15:00 EMOM
Minute 1: Push Press
Minute 2: Deadlift
Minute 3: Rest

Deadlift and Push Press
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%

“Little Red Corvette”
For Time
Every 3:00 x 3 Sets
20 Deadlifts
20/14 Calorie Echo Bike
Barbell 225/155lb, 102/70kg

Level 2:
Every 3:00 x 3 Sets
20 Deadlifts
18/13 Calorie Echo Bike
Barbell Loads: 185/125lb, 84/57kg

Level 1:
Every 3:00 x 3 Sets
15 Deadlifts
15/11 Calorie Echo Bike
Barbell Load: 50% of 1RM

Masters 55+
Every 3:00 x 3 Sets
15 Deadlifts
18/13 Calorie Echo Bike
Barbell Loads: 155/105lb, 70/48kg

Time Domain: 2:00-2:20 / Set
Time Cap: 2:30 / Set

Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance
RPE: 9/10

Primary Objective: Complete each set in under 2:15
Secondary Objective: Maintain consistent pacing across all three intervals

Workout Strategy
This workout is designed as a series of sprints with built-in rest. The deadlifts should be performed as touch-and-go or very fast quick singles—athletes should not need more than two sets to complete the 20 reps. Immediately transition to the bike with the goal of maintaining an aggressive, but sustainable RPM, finishing the calories in under 1:00–1:15. Each interval should feel like a near-maximal effort, with the 3:00 window forcing fast transitions and high output. Use the remaining rest to recover breathing and grip before attacking the next set at the same intensity.

A note for those athletes thinking about how best to tackle and scale this workout. We should look to adjust the loading on the barbell to maintain under 1:00 for the 20 Deadlifts and under 1:15 for the Bike. We would like to maintain volume on the Deadlifts with lighter loads and adjust volume on the Bike as the primary scaling for the day.

Movement Modifications
Deadlifts: Reduce load first; if needed, scale to 15 reps, or use Sumo Deadlifts, Hex Bar Deadlift, or Dual KB Deadlifts for adjustments to the range of motion.
Echo Bike: Look to adjust calories to 18/14 or 15/11 depending on the athletes ability. If we are looking for equivalent machine subs move to 22/17 Calorie Bike Erg, or Row or 20/15 Calorie Ski Erg.

Workout Name:
Named after Prince’s iconic song “Little Red Corvette,” this workout captures the spirit of speed, power, and intensity. Just like the song’s driving rhythm, each interval should feel fast and relentless, demanding athletes push to redline while holding control through the barbell and bike.