CrossFit – Wed, Oct 26
CrossFit – Wed, Oct 26
1 Rep Max Snatch (Weight)
20:00 to establish 1 RM
Snatch
Snatch
Metcon
15:00 AMRAP:
200m Run
15 Power Snatches 95/65
10 HSPU
200m Run
15 Power Snatches 95/65
10 HSPU
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
:20/:20 Active Pigeon Stretch
:15/:15 Crossbody Lat Stretch
-
2 Sets:
10 Air Squats @ 20x1 Tempo
:20 Bottom of Squat Hold
8 Alternating Cossack Squats (4/4)
10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)
8 Wall Ball Push Press
6 Wall Balls
For Time
Every 5:00 x 5 Sets
15/11 Calorie Echo Bike
15 Wall Balls
15/12 Calorie Row
15 Wall Balls
Score = Sum Total Time
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: 3:00-3:45 / Set
Stimulus: Leg Stamina Conditioning, Cyclical
RPE: 7.5/10
Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.
Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.
Level 2:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Level 1:
Every 5:00 x 4 Sets: 10/8 Calorie Echo Bike, 10 Wall Balls, 10/8 Calorie Row, 10 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 9/8ft
Masters 55+:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Competitor:
Every 5:00 x 5 Sets: 18/14 Calorie Echo Bike, 15 Wall Balls, 18/15 Calorie Row, 15 Wall Balls
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Hotel Gym / Travel:
Every 5:00 x 5 Sets: :45 Machine @ Hard Pace, 10 Dumbbell Thrusters, :45 Machine @ Hard Pace, 10 Dumbbell Thrusters
Dumbbells: 2 x 35/25lb (15/12kg)
Big Class Notes:
Stagger athletes on a 1:00 delay, or split the class and start half on the row and half on the bike, reversing the machine order for that group. If machines are short, sub 200m Run for the row at the same pacing intent.
For Quality
1-2 Sets
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
For Quality:
3 Sets:
10-12 Ring Hamstring Curls
15 Bent Over Barbell Rows, moderate
15-20 Anterior Tibialis Raises
:20/:20 Single Leg Sorenson Hold
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
