We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10/10 World's Greatest Stretch
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
150m Farmers Carry
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
Level 2:
250/200m Row, 10 Toes to Bar, 300m Run, 150m Farmers Carry, 35 Double Unders
Kettlebells: 2 x 53/35lb (24/16kg)
Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
-
Level 1:
250/200m Row, 15 Hanging Knee Raises, 200m Run, 100m Farmers Carry, 60 Single Unders
Kettlebells: 2 x 35/18lb, 16/8kg
Dumbbells (Alternative): 2 x 35/20lb, 16/9kg
-
Masters 55+:
250/200m Row, 10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb (20/12kg)
Dumbbells (Alternative): 2 x 45/30lb (20/14kg)
-
Competitor:
As prescribed
Kettlebells: 2 x 70/53lb (32/24kg)
-
Hotel Gym / Travel:
300/250m Row or 1:15 Machine, 15 Toes to Bar or Hanging Knee Raises, 300m Run or 1:15 Machine, 150m Dumbbell Farmers Carry, 50 Double Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on different stations to allow for flow and movement through the workout. The easiest would be some start on Row and some start on the run. Otherwise we could be looking to start on a 2:00 Delay and Cap the Row to 2:00 to allow for 3 groups.
For Quality
2 Sets:
:45/:45 Adductor Rock Back
5/5 Side Lying Thoracic Book Openers
10 Reverse Nordic Curls
For Quality
3 Sets:
8 Slow Dumbbell Wrist Rotations
10 Barbell Fingertip Curls
5/5 Side Plank Rotations (Hand)
