CrossFit – Mon, Dec 26
CrossFit – Mon, Dec 26 Closed Monday 12/26. See everyone tomorrow!
CrossFit – Mon, Dec 26 Closed Monday 12/26. See everyone tomorrow!
CrossFit – Sat, Dec 24 12 Days of Christmas Merry Christmas! For Time (Time) 1. Muscle-up (Ring or Bar) 2. Deadlifts@115/85 3. Hang Power Snatches 4. Over Head Squats 5. Bar Facing Burpees 6. Hand-Stand Push-ups 7. Kettle Bell Swings@53/36 8. Box Jump overs@24/20 9. Power Cleans 10. Wall Ball Shots@20/14 11. Devils Press@35/25 12.
CrossFit – Fri, Dec 23 Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 https://www.crossfit.com/workout/2010/09/29#/comments
CrossFit – Thu, Dec 22 Metcon (AMRAP – Reps) 4 Sets @72.5% of 1 RM C&J: 3 TNG Cleans (squat)+1 Jerk Rest 2:00 between each set. TNG=Touch ‘N Go. There should beno pause at the floor or resetting of gripat the floor. Drop down to 50% of 1 RM C&J and complete one, unbroken max
CrossFit – Wed, Dec 21 Metcon (AMRAP – Reps) Deadlift:1×5@50% of New TM1×3@60% of New TM1×2@70% of New TM1×1@75% of New TM1xME@80% of New TM Target=>8 Reps New Training Max= Add 5 lbs. forevery rep over 10 performed fromweek #3’s ME set @75% Metcon (Time) 21-18-15-12-9-6-3 Cal RowDB Thrusters 2×50/35 Cash-out: 50 Target Burpees Strict
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
-
1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 GHD Sit-Ups, building range of motion
100ft (30m) Farmers Carry at working loads
Use this to confirm loads and pull-up modification before "Scorpion" begins.
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 GHD Sit-Ups* + 200m Run
Station 3: 200ft (60m) Farmers Carry
Farmers Carry: 2 x 70/53lb (32/24kg)
Substitutions:
Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time
Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10
Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Station 1: 20/15 Calorie Bike + 20 Pull-Ups
Station 2: 20 GHD Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)
Push for 1:30 or faster on working sets
Hotel Gym / Travel:
Station 1: 200m Run + 12/10 Strict Pull-Ups
Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells
For Completion:
12:00 EMOM
Minute 1 - 8/8 Banded Internal Rotations
Minute 2 - :30 Puppy dog Pose
Minute 3 - 8/8 Banded External Rotations
Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
For Quality
4 Sets:
10-12 Behind the Back Barbell Wrist Curls
10-12 Glute Bridge Dumbbell Pull-Overs
10/10 Half Kneeling Paloff Press with Rotation
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk
Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.
Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.
Rest 2:00 before starting the workout.
Use this to confirm barbell load and cycling rhythm before "Shocker" begins.
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 95/65lb (43/30kg)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.
Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.
Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)
Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)
Competitor:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Video Support:
Kneeling Banded Glute Kickbacks
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
