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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.
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
Progressive Warm-Up
Starting Athletes on Different Stations and Rotating on the Minute
Minute 1: Bike
Minute 2: Row
Minute 3: Shuttle Run
Minute 4: Hang From Pull-Up Bar
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Kipping Beat Swings (from the rig)
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
10 Hollow Rocks
10 Arch Rocks
10 Up Dog + Down Dog Calf Gas Pedals
-
8 Building Toes to Target to Toes to Bar, or Alternating Toes to Target into Alternating Toes to Bar
2 x (1 Chin Over Bar Pull-Up + 1 Chest to Bar Pul-Up + 1 Kipping Belly to Bar w/biggest kip) Rest 10 sec b/t
-
Then we should move into specific bar muscle-up progressions
- Low Bar Banded Muscle Bar Muscle-Up
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Score = Sum Total Reps
Machine / Shuttle Menu:
- 15/11 Calorie Echo Bike or 16/13 Calorie BikeErg
- 15/12 Calorie Row or SkiErg
- 6 Shuttle Runs @ 25/25ft (7.5/7.5m)
Goals: :45 on / :15 off on every minute
Stimulus: Aerobic Gymnastics
RPE: 8/10
Primary Objective: Complete each movement in roughly :45 with a clean :15 transition into the next minute.
Secondary Objective: Feel stronger on each and every set today.
Level 2:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 13/10 Calorie Echo Bike, 15/12 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Level 1:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 8 Banded Pull-Ups or 12 Jumping Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Kipping Knees Raises
Minute 5: Machine / Shuttle
Minute 6: 3 Jumping Bar Muscle-Ups or 12 Ring Rows
Rest 2:00 between sets
Machine: 10/8 Calorie Echo Bike, 12/9 Calorie BikeErg, Row or SkiErg, or 4 Shuttle Runs
Masters 55+:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 9 Chest-to-Bar Pull-Ups or 12 Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 9 Toes-to-Bar or 12 Alternating Toes to Bar
Minute 5: Machine / Shuttle
Minute 6: 3 Bar Muscle-Ups or Jumping Bar Muscle-Ups
Rest 2:00 between sets
Machine: 12/9 Calorie Echo Bike, 13/10 Calorie BikeErg, Row or SkiErg, or 5 Shuttle Runs
Competitor:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 16 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 16 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 8/6 Bar Muscle-Ups
Rest 2:00 between sets
Machine: 18/13 Calorie Echo Bike, 20/16 Calorie BikeErg, 20/16 Calorie Row or 18/14 SkiErg, or 7 Shuttle Runs
Hotel Gym / Travel:
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Strict Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Hanging Knee Raises or V-Ups
Minute 5: Machine / Shuttle
Minute 6: 4 Jumping Bar Muscle-Ups or 8 Box Dips
Rest 2:00 between sets
Machine: 15/12 Calorie Row or SkiErg, or 6 Shuttle Runs
For Quality:
4 Sets:
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child's Pose
-
2 Sets w/empty barbell
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
-
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
-
Then load to 75% of the 1RM Front Squat before the clock starts.
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child's Pose
-
2 Sets w/empty barbell
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
-
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
-
Then load to 75% of the 1RM Front Squat before the clock starts.
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child's Pose
-
2 Sets w/empty barbell
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
-
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
-
Then load to 75% of the 1RM Front Squat before the clock starts.
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child's Pose
-
2 Sets w/empty barbell
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
-
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
-
Then load to 75% of the 1RM Front Squat before the clock starts.
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child's Pose
-
2 Sets w/empty barbell
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
-
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
-
Then load to 75% of the 1RM Front Squat before the clock starts.
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.
General Prep
8/8 Hand to Hand Wrist Circles
8/8 Overhead Tricep / Lat Stretch
8 Bootstrap Squats (Pause 2 sec in each position)
10 Alternating Cossack Squats with 1-2 sec hold on each rep
:20 Child's Pose
-
2 Sets w/empty barbell
5 Strict Press (Last Rep, Place Barbell on Back Rack)
5 Back Squats
5 Barbell Good Mornings
5 Front Squats
-
Specific Back Squat Prep
5 Back Squats @ 40-50%
4 Back Squats @ 50-60%
3 Front Squats @ 60-70%
-
Then load to 75% of the 1RM Front Squat before the clock starts.
10:00 EMOM
Minute 1: 3 Front Squats
Minute 2: 5 Back Squats
All sets @ 75% of 1RM Front Squat
Loading Notes:
• Load is the same across all ten minutes: 5 sets of 3 Front Squats and 5 sets of 5 Back Squats, all at 75% of the 1RM Front Squat.
• Percentage is taken from the FRONT squat max only, do not calculate the back squat sets off a back squat number.
• Reps come from the rack and are meant to be done with quality speed and position; if elbows drop or depth changes, end the set instead of grinding.
Points of Performance:
• Front Squat: Elbows high, big brace before the un-rack, torso tall through the bottom.
• Back Squat: Bar settled, mid-foot pressure, root through the floor, hips below parallel every rep.
• Both: Hips and shoulders rise together, stand to full extension before resetting.
Modifications:
• Level 1: Moderate load by feel for quality reps, or Dual Dumbbell Front Squats and Dual Dumbbell Back Squats.
• Hotel Gym / Travel: 3 Goblet Squats + 5 Dual Dumbbell Front Rack Squats at a moderate load.
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 15 Wall Balls
Score = Average Load
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: Build the Power Cleans to roughly 80% of 1RM
Stimulus: Power and Muscular Endurance
RPE: 6.5/10
Primary Objective: Complete all Power Cleans as quick singles, starting above 60% and building toward 80% on the day.
Secondary Objective: Every set of Wall Balls is unbroken.
Level 2:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
10:00 EMOM
Minute 1: 5 Hang Power Cleans
Minute 2: 10 Wall Balls
Barbell: Light to moderate, building only if mechanics hold
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Masters 55+:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 12 Wall Balls
Barbell: Start @ 60%+ of 1RM Power Clean, building to roughly 80%
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
10:00 EMOM
Minute 1: 3 Power Cleans
Minute 2: 18 Wall Balls
Barbell: Start @ 65% of 1RM, building to 80%
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
10:00 EMOM
Minute 1: 6 Dual Dumbbell Power Cleans
Minute 2: 10 Dumbbell Thrusters
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child's Pose with Overhead Reach
10 Seated 90-90 Get-Ups
For Quality:
3 Sets:
12-15 Banded Glute Ham Raise
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
:30 Hollow Hold
Keep the glute ham raises slow on the way down and use only as much band as you need to own the eccentric. Rows stay strict, no body english, chest square to the floor.
