Mondays workout is below
Here is a weekly overview
Monday: Back squats with lateral plyos plus a short interval mash-up targeting leg power and endurance.
Tuesday: Power snatch and bar-facing burpee triplet with core finisher for overhead and midline strength.
Wednesday: Squat cleans, bench press, and high-volume wall balls in an alternating station format.
Thursday: Weighted strict pull-ups and rotational medball slams paired with a brutal toes-to-bar and run chipper.
Friday: Deadlift strength with broad jumps and a quick AMRAP of devils press and double unders.

General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Alternating Active Pigeon Pose
5/5 Kettlebell Suitcase Deadlifts
10 Goblet Cossack Squats
3-5 Tuck Jumps

Specific Prep
** you do not have to do these PVC jumps as your explosive movements, you could do squat jumps in place for the warm up and the strength
4 Back Squats @ 40%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 50%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 60%
2 lateral PVC jump overs

Then Load to 70% on Barbell

Strength
Back Squat
Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 2:
As Prescribed

Level 1:
Lateral Line Jumps

Masters 55+:
As prescribed, Lower PVC Pipe Jump

Wod
“Drain You”

3 Sets:
1:00 AMRAP
12/9 Calorie Echo Bike
Max Single Kettlebell Front Rack Step-Ups

Rest 1:00 –

1:00 AMRAP
12/9 Calorie Row
Max Goblet Squats
Rest 1:00
Kettlebell: 53/35 24/16kg
Box Height: 20in

Level 2:
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg

Level 1:
Calories: 8/6
Kettlebell: 35/18lb, 16/8kg

Masters 55+
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg

Score: Total Step-Ups + Total Goblet Squats across all 3 sets
Goal: Accumulate 40–60+ total reps between step-ups and squats
Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue
RPE: 8.5–9/10
Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in
Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
Workout Strategy:
Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.
The single kettlebell front rack step-ups require posture, balance, and midline engagement. Choose a rack position that allows for stability, switching arms each round is encouraged to balance fatigue.
In the second 1:00 station, the row should be treated the same, get it done efficiently, then move straight into the goblet squats, aiming for a steady, unbroken set. Focus on breathing and positioning as fatigue will build across all 3 rounds.
Movement Modifications:

Goblet Squats: Reduce weight first. If needed, substitute with air squats while maintaining tempo and depth.

Single Kettlebell Front Rack Step-Ups: First reduce kettlebell load, then lower box height. If necessary, switch to bodyweight step-ups or reverse lunges holding the KB in goblet position.

Sunday Funday
Warm up- Coaches choice

16 Min Armap- split work how you want
10 Muscle Ups (ring first if you can) or chest to bar pull ups or 14 pull ups/banded pull ups
12 squat cleans 185/135
14 Handstand push ups
16 toes to bar
18 dead lifts 225/155
*we will try to get each team 2 bars but might end up adding and taking weight off for the two barbell movements

Wod 2
20 Minute amrap
Partner one completes ONE FULL ROUND of the work, then partner 2 goes
200 M Run
10 Wall balls
9 power snatches 115/75
8 burpees over your bar

8am and 9am are “The Bill”
It is Bill’s Birthday workout. Happy Birthday Bill!
There is adult weightlifting at 9am as well.

“The Bill”
68 Doubles (x3 singles)
68 Sit ups
68 Wall balls
68 Cal row
68 sandbag or med ball cleans over shoulder
68 Alt db snatches
68 Air squats
680 meter run. (Run 3.5 times to the fence and back)

General Prep
2 Sets: For Quality
:30 Echo Bike
:20/:20 Samson Stretch
10 Ring Rows or 6/6 Single Arm Ring Row
5 Push-Ups into Down Dog
Specific Barbell Prep
2 Sets: For Quality
3 Strict Press
3 Push Press
3 Split Jerks (footwork focus, no load)…
Pause in the catch for 2 minutes

Then, build to 65% for working weight on the Split Jerk

STRENGTH
Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%
Level 2:
As prescribed
Level 1:
As prescribed or possible adjustments to Push Jerk or Push Press
Masters 55+:
As prescribed or possible adjustments to Push Jerk

“Biscuits and Gravy”

15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 35/25lb, 15/12kg

Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups
Dumbbells: 25/15lb, 12/7kg

Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 30/20lb, 14/9kg

General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
:20 Extended Inchworm Hold
Specific Barbell Prep
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set

Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)

STRENGTH
Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches

Level 2:
As Prescribed

Level 1:
Hang Power Snatch
Every 2:00 x 7 Sets
3 Sets x 3 Reps @ Light
2 Sets x 3 Reps @ Moderate
2 Sets x 2 Reps @ Heavier

Masters 55+:
As prescribed

“Breakfast for Dinner”
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg

Level 1:
14:00 AMRAP
3 Wall Walks to 30in target off wall
7 Box Step-Overs
14 Alternating Dumbbell Snatch
7 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
Wall Walks to 20in from wall
Dumbbell: 30/20lb, 14/9kg

Coaching Notes, Strategy, and Goals

Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance
RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Workout Strategy and Flow:
The way we envision this workout going is to have athletes start on the wall and then do their 3 wall walks, move to the box-jump-overs for 7 reps, then to the dumbbell stationed furthest away from the wall and then back to the box and back to the wall in a nice flowy style AMRAP.

This will be a grindy triplet that stacks shoulder fatigue and challenges jumping efficiency under a tight time window. Start each round with composure on the wall walks, 3 reps should be quick and snappy, but don’t let sloppiness build under fatigue. Focus on clean lockout and fast transitions.

The box jump overs should be rhythmic and repeatable. Make sure to stay at a good steady pace that allows for consistency

For the alternating dumbbell snatches, unbroken is ideal. Move smoothly and breathe at the top of each rep. Maintain a wide base and really press through the legs and drive the dumbbell up through midline.

Movement Modifications:

Dumbbell Snatches: Reduce weight and / or move to Hang DB Snatch

Wall Walks: Wall Walk to Target @ 20in or 30in from the wall. Adjust the volume to 2 Reps or :30 Handstand Hold

Box Jump Overs: Adjust to Step-Overs or Lower the box height