CrossFit – Sat, Jan 7
CrossFit – Sat, Jan 7
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
400m Run
21 Wall Balls
15 Kettlebell Swings
9 Burpees
20:00 AMRAP
400m Run
21 Wall Balls
15 Kettlebell Swings
9 Burpees
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2 x
200/150m Row
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
1 x
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
-
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
-
2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean
Specific Barbell Prep
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.
Modifications:
Level 1: 10:00 EMOM, 3 Hang Power Cleans at 6-8 RPE. Moderate, consistent loading across all ten minutes with a focus on mechanics and a strong catch position.
Hotel Gym / Travel: 10:00 EMOM, 5 Dual Dumbbell Hang Power Cleans, building to a challenging but controlled load that maintains vertical pull and a solid receiving position.
The high box jump is programmed as a superset to drive neural activation and recruitment.
Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
Hotel Gym / Travel: 5 Dumbbell Romanian Deadlifts at a heavy but controlled load, paired with 3 broad jumps or standing vertical jumps for the explosive component.
For Completion:
12:00 AMRAP
6/6 Slow Low Plank Knee to Elbow
:30/:30 Couch Stretch
:30 Down Dog Pose (Reach Head to Toes)
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
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
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
