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.
Click below to claim your free consultation and find out what we’re all about!
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
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
