CrossFit – Wed, May 20 Warm-Up (Checkmark) 400m Run 5 Inchworm to Hollow Hold (1 sec) 10 Alternating Scorpions :15 Hollow Hold :20 Extended Plank Reverse Bridge – :15 Wall Lean March 2 Sets x :10 on / :05 off Wall Lean Sprint 8 Scapular Pull-Ups 6-8 Kipping Knees to Chest 10 Crossover Box Step-Overs
CrossFit – Fri, Jun 5 Joseph Spor (10 Rounds for reps) 10 Rds for time: 1 Strict Press @135/95 2 Push Press 3 Push Jerks 4 Hand Stand Push Ups 10 Push-ups
CrossFit – Sun, Jun 21 Warm-Up Flow 1:00 Echo Bike or Run 2x 5 Dual Dumbbell Sumo Deadlift 5 Dual Dumbbell Upright Rows 5 Dual Dumbbell Strict Press 5 Strict Knees to Chest 5/5 Single Arm Rotational Ring Rows 5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups Specific Prep 2 x 3 Shuttle Runs
CrossFit – Tue, Jul 7 Warm-Up Flow General Warm-Up 2 x 400m Run 10 Cossack Squats 5/5 World’s Greatest Stretch 10/10 Single Leg Glute Bridge :20 Hamstring Plank Specific Barbell Prep 10 Back Squats @ Empty Barbell 5 Back Squats @ 40-50% 5 Back Squats @ 50-60% Then load bar to working weights Back Squat
CrossFit – Thu, Jul 23 WARM-UP General Warm-Up 2:00 Easy Run or Row 2 x 10 Leg Swings (Forward / Back) 10 Leg Swings (Side to Side) 10/10 Quadruped Fire Hydrants 10 Glute Bridges 10 Air Squats with a Pause at the Bottom 10 Bodyweight Sumo Stance Good Morning Specific Running and Rowing Prep :15
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups
Time Cap: 4:15 per Station (Set)
Score = Average Time
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10
Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike
Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike
Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike
Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Time Cap: 10:00
Score = Time
Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10
Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target
Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target
Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
General Warm-Up
1:30 Cardio Choice
-
:15/:15 Samson Stretch
10m Crawling Lunge
10m Toy Soldiers
-
2 Sets (Priming the Posterior Chain for Heavy Pulls):
8/8 Single Leg Glute Bridges
:20 Glute Bridge Hold
-
Specific Prep
2 Sets
100m Run (Building Pace, Tall Posture, Quick Turnover)
5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)
5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)
-
Load the Barbell to Working Weights
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Time Cap: 28:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goal: 21:00-26:00, consistent set times across all three
Stimulus: Posterior Chain / Fatigued Running
RPE: 8/10
Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.
Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.
Level 2:
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
3 Sets:
150m Run
10 Deadlifts
150m Run
Rest 1:00
5 Deadlifts
300m Run
5 Deadlifts
Rest 1:00
Barbell: 135/95lb (61/43kg)
Masters 55+:
Barbell: 155/105lb (70/48kg)
Competitor:
For Time
3 Sets:
200m Run
12 Deadlifts
200m Run
Rest 1:00
6 Deadlifts
400m Run
6 Deadlifts
Rest 1:00
Barbell: 255/165lb (115/75kg)
Hotel Gym / Travel:
For Time
3 Sets:
200m Run
16 Dual Dumbbell Romanian Deadlifts
200m Run
Rest 1:00
8 Dual Dumbbell Romanian Deadlifts
400m Run
8 Dual Dumbbell Romanian Deadlifts
Rest 1:00
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option:
For Time
3 Sets:
6 Shuttle Runs
12 Deadlifts
6 Shuttle Runs
Rest 1:00
6 Deadlifts
12 Shuttle Runs
6 Deadlifts
Rest 1:00
Barbell: 225/155lb (102/70kg)
Shuttle Run: 25/25ft, (7.5/7.5m)
For Quality
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
For Quality:
3 Sets:
2/2 Turkish Get-Ups
50ft (15m) Sled Push
8/8 Single Leg GHD Hip Extensions
Rest 2:00 b/t sets
