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 (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
-
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
General Warm-Up
2:00 Cardio Choice
-
:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)
10 Deep Lunge Mountain Climbers
10 Bend and Bow
10/10 Single Leg Toe Touches
10 Knee Hug + Lunge and Twist
:20 Back Slaps
:30/:30 Banded Front Rack Stretch
-
2 Sets (Priming the Hinge and Front Rack):
10 Dual Kettlebell Deadlifts
50ft (15m) Dual Kettlebell Front Rack Carry
5 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
-
Specific Barbell Prep
w/light loads
1 Deadlift + 3 Deadlifts to 1" Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.
-
2 Sets:
2 Floating Deadlifts @ Building Loads
50ft (15m) Dual Kettlebell Front Rack Carry
-
Work up to working loads here
Loading Notes:
Floating Deadlift: Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.
- Perform @ 60% of 1RM Deadlift @ 31x1 Tempo
Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)
Barbell: 135/95lb (61/43kg)
Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint
RPE: 7.5/10
Primary Objective: Reach the max power cleans in every one of the four windows.
Secondary Objective: Repeat the same power clean number across all four sets.
Level 2:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 115/75lb (52/34kg)
Level 1:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
90 Single Unders
Max Hang Power Cleans
Rest :30 between sets
Barbell: 75/55lb (34/25kg)
Masters 55+:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 95/65lb, 43/30kg
Competitor:
For Reps
4 Sets
1:30 AMRAP
5 Squat Cleans
Max Power Cleans
Rest :30 between sets
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
For Reps
4 Sets
1:30 AMRAP
5 Dual Dumbbell Squat Cleans
60 Double Unders or 90 Single Unders
Max Dual Dumbbell Power Cleans
Rest :30 between sets
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
For Quality:
3 Sets:
8-10 Reverse Nordic Curls
50ft (15m) Reverse Sled Drag, moderate load @ smooth and controlled pace
50ft (15m) Sled Push, moderate load @ smooth and controlled pace
