CrossFit – Fri, Sep 15
CrossFit – Fri, Sep 15 Tillman (Time) 7 Rounds of: 7 Dead Lifts 315/205 200 Meter Sprint 15 Pullups 45 Seconds Rest L1: Jumping Pull-upsL2: Barbell Pull-upsL3: Barbell Bent-Over-Row
CrossFit – Fri, Sep 15 Tillman (Time) 7 Rounds of: 7 Dead Lifts 315/205 200 Meter Sprint 15 Pullups 45 Seconds Rest L1: Jumping Pull-upsL2: Barbell Pull-upsL3: Barbell Bent-Over-Row
CrossFit – Thu, Sep 14 Metcon (Weight) Box Squat (to or just below parallel)6×4 @ 80-85% of 1 RM, rest 60 secs Metcon (Time) For Time: 12/9 Ring Mucle-Ups15 Back Squats 185/1359/6 Ring Muscle-ups12 Front Squats6/3 Ring Muscle-ups9 OHS Timecap: 9:00 Rx+: 235/165 L1: Burpee Ring Pull-upsL2: Burpee Jumping Pull-upsL3: Burpee Ring Rows Scale the
CrossFit – Wed, Sep 13 Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 200m Run6 Bench Press 185/1359 Strict Pull-ups12 Toes to Bar Use a band to scale the strict pull-ups. L1: Kip Swing to L-SitL2: Kip Swing to K2ChestL3: V-Ups or GHD Sit-ups
CrossFit – Tue, Sep 12 Metcon (Weight) Front Squat Wave2-6-2-6-2RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “6.” For the third set, increase the load again, etc. Rest 60 but no more than
CrossFit – Mon, Sep 11 Metcon (Time) “9/11 Tribute Memorial WOD” For Time: 2001m Run11 Box Jumps 30/24″11 Thrusters 125/8511 C2B Pull-ups11 Power Cleans 175/11511 HSPU11 KBS 70/5311 T2B11 Deadlifts 175/11511 Push Jerks 125/852001m Row
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
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
