Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (4-6 min)
2 Sets:
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
5 Sumo Deadlift High Pulls
Specific Prep (6-8 minutes)
With an Empty Bar, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press

• Add Loads –
  5 Barbell Deadlifts (Focus on Set-Up from the floor)
  5 Barbell Strict Press with light loads
• Build to working percentages over 3-5 min –

Strength
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across

Workout
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Sumo Deadlift High Pull
Barbell: 95/65lb, 43/30kg

Level 2:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall

Level 1:
8:00 AMRAP
4 Dual Dumbbell Tall Kneeling Strict Press
8 Kettlebell Sumo Deadlift High Pull
Barbell: 44/26lb 20/12kg

Masters 55+:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall

Goal: 6+ rounds

Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

• Tight core position on the Wall Facing Handstand Push-Up
• Body position and timing in the Sumo Deadlift High Pull
• Keeping a good pace between movements to maintain steady throughout the workout. 

---

Strategy and Movement Breakdown: 

This 8:00 AMRAP workout challenges your upper body strength, core stability, and cardiovascular endurance. To maximize your performance, prioritize good form and efficient transitions while maintaining a consistent pace throughout the workout. Aim for a balance between speed and technique, ensuring that you can sustain intensity for the full duration. Stay focused, and push through to achieve your best result. 

• 4 Wall Facing Handstand Push-Ups
  • Wall Walk up to a Wall facing position with your hands at 10in from the wall for an Rx position for this movement, keeping a tight core and great body alignment. 
  • Engage your core and maintain a straight line from your shoulders to your feet. Press hard and finish with a fully locked out position having your head come through your shoulders to create a strong line of action. 
  • Scaling: If needed, substitute with box pike push-ups or dual dumbbell tall kneeling strict press.
    
• 8 Sumo Deadlift High Pulls
  • Start with a wide stance, feet slightly turned out, and grip the barbell with both hands.
  • Engage your core, hinge at the hips, and pull the barbell to between your sternum and chin, keeping your elbows high and above wrists. 
  • Focus on using your legs and hips to drive the barbell up and your arms to just carry the momentum and finish the lift. 
  • Scaling: If necessary, reduce the weight of the barbell or perform kettlebell high pulls for a similar movement pattern.

we are maxing out a few lifts next week so strength will be on the lighter side the rest of the week. Also a great week to start Murph prep. Coaches will go over the Murph workout if you are not familiar.

General Prep (3-5 minutes)
200m Run
:15 Active Hang + :15 Passive Hang
:20 Hollow Hold
10 Alternating Cossack Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Hollow Rocks
10 Alternating Reverse Lunges
Specific Prep (4-6 minutes)
Take through Pull-Up Modifications and Adjustment for the day

200m Run
6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups
8 Sit-Ups
10 Air Squats

Workout
3 Sets For Time:
400m Run
20 Pull-Ups
30 Sit-Ups
40 Air Squats
400m Run
Rest 3:00 b/t sets

Level 2:
3 Sets For Time:
400m Run
15 Pull-Ups
20 Sit-Ups
30 Air Squats
400m Run
Rest 3:00 b/t sets

Level 1:
3 Sets For Time:
200m Run
15 Jumping Pull-Ups
20 Sit-Ups
30 Air Squats
200m Run
Rest 3:00 b/t sets

Masters 55+:
3 Sets For Time:
400m Run
10 Pull-Ups
20 Sit-Ups
30 Air Squats
400m Run
Rest 3:00 b/t sets

Goal Time Domain: 7-11 minutes / set

Time Cap: 12 minutes / set

Total Running Time Cap: 42 minutes 

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.

Stimulus: Murph Prep Style Workout 

RPE: 8.5/10

---

Strategy and Movement Breakdown

The “What, Like It’s Hard?” workout is a challenging circuit that combines running, pull-ups, sit-ups, and air squats. With three sets to complete and a rest period in between, the emphasis is on maintaining intensity while managing fatigue. Start strong with the 400m run to set the tone for each set. Focus on efficient movement patterns during the pull-ups, sit-ups, and air squats to maximize your time. The key to success in this workout is pacing yourself during the run and maintaining good form throughout the bodyweight exercises.

Aim to maintain or slightly improve your pace from the first run. Use the rest period to recover and prepare for this final push.

400m Run

Aim for a steady pace that you can maintain without exhausting yourself for the upcoming exercises.

Focus on breathing and a consistent stride to keep your heart rate manageable.

We can sub a Bike Erg for 850/800m as the primary modification for the day or a 500/450m Row. 

20 Pull-Ups

Engage your shoulders through an active lat position and pull your chin above the bar.

Aim for smooth, controlled movements with a tight hollow to arch position for the kipping pull-up.

Scaling: If needed, use a resistance band for assistance or perform jumping pull-ups.

30 Sit-Ups

Keep your feet on the ground, and use your core to lift your torso toward your knees.

Maintain a controlled pace, focusing on full range of motion.

Scaling: We should look to reduce the reps or hold a dead-bug position as an alternative. 

40 Air Squats

Stand roughly with your feet shoulder-width apart; squat down to past parallel, while keeping your chest up.

Ensure your knees track over your toes and push through your heels to stand back up.

Scaling: If necessary, reduce the number of squats or squat to a medball to ensure proper depth and not bottoming out. 

400m Run (second round)

General Prep: (6-8 min)
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups
8-10 Elevated Push-Ups @ 21×1 Tempo
6/6 Kettlebell Windmills
20 Bear Plank Shoulder Taps
Specific Prep / Primer (8-10 minutes)
5 Burpees
5 Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
5 Push-Ups or Modification
3 Burpee Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
–
Warm-Up to working loads on Bench Press and Kettlebell Carries

15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 53/35lb, 24/16kg

Level 2:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 44/26lb, 20/12kg

Level 1:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 200ft (60m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 35/26lb, 16/12kg

Masters 55+:
15:00 EMOM
Minute 1: 5 Bench Press
Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry
Minute 3: Rest
Bench Press @ 70-75% Across
Kettlebells @ 2 x 44/26lb, 20/12kg

Workout
For Time
2-4-6-8-10
Burpee Box Jump Overs
50 Double Unders
10/8 Push-Ups
Box Height: 24/20in

Level 2:
For Time
2-4-6-8-10
Burpee Box Jump Overs
35 Double Unders
10/8 Push-Ups
Box Height: 24/20in

Level 1:
For Time
2-4-6-8-10
Burpee Box Step-Ups
50 Single Unders
10/8 Elevated Push-Ups (On Box)
Box Height: 24/20in

Masters 55+:
For Time
2-4-6-8-10
Burpee Box Jump Overs
35 Double Unders
10/8 Push-Ups
Box Height: 24/20in
*Can do stepovers

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10

---

Strategy and Movement Breakdown:

“I’m Not Even Mad!” is a high-intensity workout, time-based challenge that combines burpee box jump overs, double unders, and push-ups in an escalating ladder style structure of Burpee Box Jump overs while keeping consistent reps on the Double Unders and Push-Ups. The key to success in this workout is to maintain a steady pace while managing fatigue, especially as the repetitions increase. Start strong with the burpee box jump overs, ensuring you maintain good form to keep efficiency. Transition quickly between movements, particularly to the double unders and push-ups, to keep your heart rate elevated. Focus on efficient breathing throughout to help sustain your performance.

Burpee Box Jump Overs (2-4-6-8-10)

• Begin in a standing position, drop into a burpee, and jump onto the box.
• Ensure that you jump and land with two feet on the box and step-down off of the box into the next repetition. 
• Scaling: If necessary, perform step-ups instead of box jump overs or reduce the height of the box.
  
• Double Unders (50 reps)
  
  • Focus on quick wrist rotation and maintaining a steady rhythm.
  • If you struggle with double unders, scale to single unders or perform a set number of double unders (e.g., 25).
  • Ensure you have enough space and a good rope for optimal performance.
    
• Push-Ups (10/8 reps)
  
  • Keep your body in a straight line from head to heels; engage your core. We are a moving plank!
  • Lower your chest to the ground, maintaining elbow positioning close to your body.
  • Scaling: If needed, perform elevated push-ups as the primary modification for the day.

Mondays workout is below. here is a preview for the week.
Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery. 
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests. 
• Overhead Squat (Friday): Challenging positional strength and stability over max loading. 

Conditioning Themes:

• Anaerobic Power and Barbell Cycling (Monday): Fast, sustainable intervals focused on quick rounds, movement integrity and barbell cycling. 
• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance. 
• Murph Prep (Wednesday): Long Muscular Endurance Workout and Aerobic Capacity Development. 
• Quick Couplet (Thursday): Push + Pull is the name of the game today as we tackle Sumo Deadlift High Pulls and Wall Facing Handstand Push-Ups
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
  

Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 PVC Pipe Front Rack Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch

General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
5 Tall Muscle Clean
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Specific Barbell Prep (8-10 minutes)
1 Round with Empty Barbell
3 Position Muscle Clean
3 Position Hang Power Clean
2 Position Hang Squat Clean

– Add Loads –
Slow Pull Power Clean
Power Clean
Hang Squat Clean

Add More Weight –
3-4 Sets Building towards 70%
Power Clean + Hang Squat Clean

Strength
Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean

WOD
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 135/95lb, 61/43kg

Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 115/75lb, 52/34kg

Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 75/55lb, 34/25kg

Coaching Notes, Strategy, and Goals

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.
Stimulus: Power and Speed Strength
RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.
Key focus areas:
Keeping the bar close and maintaining a quality front rack position in the catch.
Smooth off the floor and speed through the hips
Modifications:
Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.
If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.
Workout of the Day
“Bend and Snap”

Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 135/95lb, 61/43kg
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 115/75lb, 52/34kg
Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 75/55lb, 34/25kg
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 95/65lb, 43/30kg
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats

Barbell: 155/105lb, 70/48kg
Travel / Hotel:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats

Dumbbells: 2 x 50/35lb, 22.5/15kg

Big Class Option:
Start athletes on a 1:00 Delay. Start @ 0:00, 1:00, and 2:00 to create 3 groups.
If needed, adjust to Ski Erg or a Bike Erg for the same calories as the best machine subs for the day.
Coaching Notes, Strategy, and Goals
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set

Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats

Stimulus: Barbell Cycling / Lactate Endurance
RPE: 8/10
Strategy and Movement Breakdown:
For “Bend and Snap”, the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimizing downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
15/12 Calorie Row
Row at a fast but sustainable pace, targeting 85–90% effort.
Men: Aim for a pace of around 1150-1450 Cal/Hr; Women: 900-1050 Cal/Hr
Focus on strong, efficient strokes with a quick recovery to keep heart rate manageable.
12 Deadlifts
Engage your core, keep a straight back, and hinge at the hips.
Drive through your heels, keeping the bar close to your body.
Scaling: Reduce weight to ensure form is prioritized or possibly raise the ground to lift off blocks.
9 Hang Power Cleans
Start from mid-thigh, explode upwards, and catch the bar in a front rack position.
Focus on a fluid motion, using legs and hips to drive the lift.
Scaling: Use lighter weights if necessary or move to Dumbbell Hang Power Cleans.
6 Front Squats
Keep the barbell in a good front rack position with the elbows in front of the barbell and the barbell high up on the collar bone.
Squat to parallel while maintaining a strong core and chest up.
Scaling: Reduce weight or perform air squats for proper technique.

WOD 1: “Buy-In Burnout”
12-Minute AMRAP

Buy-In (shared):

• 60/50 Calorie Bike (switch as needed)

Then AMRAP in remaining time:

• 12 Synchronized Burpees Over Bar
• 10 Power Snatches (95/65) – Split as needed
• 8 ring muscle ups (12 pulls ups as a sub)

Score: Rounds + reps after bike
Tiebreak: Time to complete bike
Note: Only one athlete works at a time (except synchro burpees)

---

🔹WOD 2: “Grip & Grind”
12-Minute Alternating EMOM
Partner A works on odd minutes, Partner B on even.

Each minute:

• 5 Deadlifts (225/155)
• 10 Toes-to-Bar
• Max Dumbbell Box Step-Overs (50/35 to 24/20” box) in remaining time

---

🔹WOD 3: “Thruster Gauntlet”
8-Minute Ladder

One partner works at a time, alternating rounds:
Thrursters
3-6-9-12-15… (ascending by 3s):
***10 cal ski between each set