*1 Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster
20 Min Amrap:
200 M Run
12 Russian Kettle Bell Swings@53/36
12 KB Goblet Squats
12 Alt Single Arm KB snatches
24 ab mat situps
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
6/6 Thread the Needle to Thoracic Rotations
:30 Dead-Bug
:20 Extended Reverse Plank Bridge
-
2 Sets
5 Inchworm Push-Ups
:20 Hollow Hold
5/5 Kettlebell Windmills @ Light Load
5/5 Single Arm Kettlebell Strict Press @ Light Load
Specific Prep
12/9 Calorie Row (Building to Working Pace)
5/5 Half Kneeling Kettlebell Press
3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load
8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)
8 Renegade Rows @ Light Load (Hips Square, No Rocking)
5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)
12:00 EMOM (4 Sets / Each)
Minute 1: 1/1 Turkish Get-Up
Minute 2: 8/8 Landmine Trunk Rotations
Minute 3: 16 Renegade Rows
Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.
• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.
• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.
For Reps
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Score = Reps
Kettlebell: 53/35lb (24/16kg)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps
Stimulus: Midline and Pulling Capacity
RPE: 8/10
Primary Objective: Repeat the same numbers or better across all three sets.
Secondary Objective: Move for the full minute on every station, no early stops.
Level 2:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range)
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
3 Sets:
1:00 Row
Rest :30
1:00 AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/18lb (16/8kg)
-
Masters 55+:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/26lb (16/12kg)
-
Competitor:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 70/53lb (32/24kg)
-
Hotel Gym / Travel:
3 Sets:
1:00 Cardio Choice
Rest :30
1:00 AbMat Sit-Ups or V-Ups
Rest :30
1:00 Single Arm Dumbbell Clean and Press
Rest :30
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Option:
3 Sets:
1:00 Row
:15 Transition
1:00 GHD Sit-Ups
:15 Transition
1:00 Single Arm Kettlebell Clean and Press
Rest 2:00 b/t Sets
Kettlebell: 53/35lb, 24/16kg
This will allow a 1:00 delay and 5 groups.
For Quality:
3 Sets
6 Quadruped Hip Cars / side
:45 Seated Forward Fold w/ Reach
Intent: Gently restore hip control while opening posterior chain and shoulders.
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
