General Warm-Up
1 Set:
1:30 Cardio Choice (Bike Ideally)
10/10 Quadruped Thoracic Rotations
10 Scapular Push-Ups
10 Kettlebell Deadlifts, Light
:30 Alternating Plate Toe Touches
-
1 Set:
12 Alternating Single Arm Kettlebell Swings
:20 Hollow Hold
10 Air Squats
-
1 Set:
8 Bench Press @ Empty Barbell
8 American Kettlebell Swings @ Warm-Up Weight
8/6 Calorie Echo Bike
-
Build to 60% on Bench Press in sets of 3-5 reps at a time
For Quality
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps to Plate
Minute 3: 14 American Kettlebell Swings
Minute 4: 16/12 Calorie Echo Bike
Minute 5: Rest
Goal: Complete each movement within :30, except the Bike.
Score = Check Box
Barbell: 60% of 1RM Bench Press
Kettlebell: 53/35lb (24/16kg)
"A" Jumps: 45lb (20kg) Plate
Echo Bike Alternatives: 18/14 Calorie BikeErg / 16/12 Calorie Row / 15/11 Calorie SkiErg
Goals: All movements completed in under :30, except the bike
Stimulus: Full Body Strength Endurance
RPE: 5/10
Primary Objective: Complete each movement with form and precision in under :30, except the bike.
Secondary Objective: Finish the bike inside the minute at an RPE of 8/10 or less, the only dose increase today.
Level 2:
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps
Minute 3: 14 American Kettlebell Swings
Minute 4: 14/10 Calorie Echo Bike
Minute 5: Rest
Barbell: 60% of 1RM Bench Press
Kettlebell: 44/26lb (20/12kg)
"A" Jumps: 45lb (20kg) Plate
Level 1:
25:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 "A" Jumps or Plate Step Overs
Minute 3: 12 Russian Kettlebell Swings
Minute 4: 12/9 Calorie Echo Bike
Minute 5: Rest
Barbell: Light to Moderate, Empty Barbell or Dumbbells
Kettlebell: 35/18lb (16/8kg)
"A" Jumps: 25lb (11kg) Plate or Floor Line
Masters 55+:
25:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 10 "A" Jumps
Minute 3: 14 Russian Kettlebell Swings
Minute 4: 14/10 Calorie Echo Bike
Minute 5: Rest
Barbell: 60% of 1RM Bench Press
Kettlebell: 44/26lb (20/12kg)
"A" Jumps: 25lb (11kg) Plate
Competitor:
25:00 EMOM
Minute 1: 10 Bench Press
Minute 2: 12 "A" Jumps
Minute 3: 14 American Kettlebell Swings
Minute 4: 18/14 Calorie Echo Bike
Minute 5: Rest
Barbell: 65% of 1RM Bench Press
Kettlebell: 70/53lb (32/24kg)
"A" Jumps: 45lb (20kg) Plate
Hotel Gym / Travel:
25:00 EMOM
Minute 1: 10 Dumbbell Bench Press
Minute 2: 12 "A" Jumps to a Low Step
Minute 3: 10 Dual Dumbbell Hang Muscle Snatch
Minute 4: 16/12 Calorie Machine of Choice
Minute 5: Rest
Dumbbells: 35/25lb, 15/12kg
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
General Warm-Up
2:00 Cardio Choice
-
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
-
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
For Time
3 Rounds
16 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
Level 2:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21x1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
General Warm-Up
2:00 Cardio Choice
-
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
-
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
For Time
3 Rounds
16 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
Level 2:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21x1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
General Warm-Up
2:00 Cardio Choice
-
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
-
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
For Time
3 Rounds
16 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
Level 2:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21x1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
General Warm-Up
2:00 Cardio Choice
-
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
-
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
For Time
3 Rounds
16 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
Level 2:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21x1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
General Warm-Up
2:00 Cardio Choice
-
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
-
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
For Time
3 Rounds
16 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
Level 2:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21x1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold
20:00 FTP Bike Erg Test
Score = Max Average Watts
1 Rep = 1 Watt
General Warm-Up
2:00 Cardio Choice
-
2 Sets (Priming the Front Rack, Midline, and Shoulders):
5/5 Single Arm Kettlebell Front Squats
5/5 Single Arm Kettlebell Strict Press, Light
:20 Hollow Hold
:20 Arch Hold
:20/:20 Bear Plank Shoulder Taps
-
Specific Barbell Prep
10 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell (Elbows Up, Knees Track the Toes)
5 Front Squats @ 40%
4 Front Squats @ 50%
3 Front Squats @ 60%
2 Front Squats @ 70%
Loading Notes:
• Percentage is taken from the 1RM Front Squat and stays the same across all five sets.
• This is a quality day, not a build; if elbows drop or depth changes, end the set rather than grinding.
• Rest is generous inside the 3:00, so come back to the bar composed and braced before every un-rack.
For Time
3 Rounds
16 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)
Wall Walk: 10-in From Wall Standard
Kettlebell Squat Clean: First rep from the floor to the hip, all following reps from the hang
Goals: 9:00-12:00
Stimulus: Grip, Midline, and Shoulder Endurance
RPE: 8/10
Primary Objective: Keep toes to bar in sets of 4 or more across all three rounds.
Secondary Objective: Hold 8 unbroken squat cleans per arm, no more than two breaks across the entire kettlebell volume.
Level 2:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 10-in Standard
Kettlebell: 35/26lb (16/12kg)
Level 1:
For Time
3 Rounds
12 Hanging Knee Raises
4 Scaled Wall Walk or Box Piked Wall Walk
12 Single Arm Kettlebell Squat Clean (6/arm)
Wall Walk: 30-in to Wall or Box
Kettlebell: 26/18lb (12/8kg)
Masters 55+:
For Time
3 Rounds
12 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Wall Walk: 15-in From Wall
Kettlebell: 35/26lb (16/12kg)
Competitor:
For Time
3 Rounds
20 Toes to Bar
16 Single Arm Kettlebell Squat Clean (8/arm)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
3 Rounds
16 V-Ups
4 Inchworm Push-Ups to Pike Push-Up
16 Single Arm Dumbbell Squat Clean (8/arm)
Dumbbell: 1 x 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
For Quality:
3 Sets:
8/8 Suitcase Bulgarian Split Squat @ 21x1 Tempo
:45 Sorenson Hold
:20/:20 Side Star Plank
:30 Hollow Hold
