Sunday Funday! Grunt work edition
Partners- split how you want
10 Minutes
14 sandbag cleans to your shoulder
28 wall balls 30/20

Wod 2
12 MInutes
100 Foot yoke carry
20 Double Db devil press

Wod 3-15ish minute cap
For time
20 bar muscle up
25 shoulder to overhead 135/95
30 Cleans 155/105
35 deadlifts 185/135
Row 2000
35 deadlifts
30 cleans
25 shoulder to oh
20 bar muscle ups

8am
40 Minutes
Teams of 3
3 100m runs (each person run ones
50 cal ski
50 cal row
***between each station complete 30 cals on the bike

9am

3 Sets: For Time

12 Handstand Push-Ups (or 12 strict heavy barbell presses)
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
12 Handstand Push-Ups

Rest 3:00 minutes b/t sets

Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg

Mobility and Body Heat (4 minutes)
1:30 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)
2 Sets For Quality
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the Worlds
5 PVC Pipe Overhead Squats
5 Squat Jumps
:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang
8-10 Ring Rows

Coach lead Barbell Warm up

Strength
Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch

% is Based on 1RM Squat Snatch
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.
Record Each Working Weight

workout
For Time:
60 Wall Balls
45 Chest to Bar Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 135/95lbs (61/43kg)

Level 2:
For Time:
60 Wall Balls
45 Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 95/65lb, 43/30kg

Level 1:
For Time:
60 Wall Balls
45 Ring Rows
30 Hang Power Snatch
Wallball: 14/10lb, 6/4kg
Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00
Time Cap: 15:00

RPE: 10/10
Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches
Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:
This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.

General (10-12 minutes)
2 Rounds at a Moderate Pace:
1:00 Easy Row or Jog
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)
5 Slow Burpees focusing on controlled movement
5 Fast Burpees to simulate workout pace
2 Partial Wall Walks (stop halfway up)
2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)
100m Run
5 Burpees
Rest 30 seconds –

9/7 Calorie Row
2 Wall Walks

Workout
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
15 Burpees

Station 2:
20/16 Calorie Row
5 Wall Walks

____________________________________

Level 2:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
12 Burpees
Station 2:
18/14 Calorie Row
4 Wall Walks

Level 1:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
10 Burpees
Station 2:
15/12 Calorie Row
3 Wall Walks to 30’’ Off the Wall

“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 – 2:15 / Set

Primary Objective: Complete each working segment by 2:30 on the clock
Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

Coaching Notes and Strategy:
Pacing:
Aim to finish each station with at least 30-45 seconds of rest.
Run at a controlled pace to save energy for burpees.
Maintain consistent rowing strokes and avoid rushing wall walks.
Efficient Movement:
Keep burpee transitions smooth with minimal rest between reps.
Use steady, controlled hand and foot placement during wall walks to avoid unnecessary fatigue.
Breathing and Recovery:
Focus on controlled breathing during burpees and wall walks.
Use the rowing phase to regulate your heart rate and prepare for the next station.

General Warm-Up: (5-7 minutes)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Double Unders)
5/5 Pendulum Lunges
10 Dumbbell Goblet Squats
8/8 Single Dumbbell Suitcase Deadlift

Specific Warm-Up Prep ( 6-8 minutes)
3 Sets: For Quality
8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength
6 Dual Dumbbell Power Cleans
6 Dual Dumbbell Reverse Lunges
20 Double Unders

Dumbbells @ Warm-Up Loads

Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.
A note that now we will have increased rest

Workout 8:00 AMRAP **you will want to grab a whiteboard to keep your numbers correct
1-2-3-4-5… Dual Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
10-20-30-40-50…Double Unders
Load: 50/35lb, 22.5/15kg

Level 2:
8:00 AMRAP
1-2-3-4-5… Dual Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
5-10-15-20-25…Double Unders
Load: 35/25lb, 15/12kg

Level 1:
8:00 AMRAP
1-2-3-4-5… Dual Hang Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
10-20-30-40-50.. Single Unders
Load: 30/20lb, 14/9kg

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement
Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump
RPE: 8.5/10
Coaches Notes and Strategy:
Pacing:
Start conservatively; aim for steady movement and minimize rest between transitions.
The workout intensifies as reps increase, so avoid burnout early on.
Dumbbell Movements:
Keep transitions between movements quick.
Use legs to drive the Power Cleans and maintain core engagement for the Lunges.
Double Unders:
Aim for unbroken or manageable sets early on.
For scaled athletes, stick to consistent single unders or a reduced rep count.