CrossFit – Tue, Dec 30 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 400m-200m 6 Inchworm Push-Ups 20 Plank Shoulder Taps 10/10
CrossFit – Thu, Jan 15 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmill 5/5 Single Kettlebell Front Rack Reverse Lunge Specific Prep 2 Sets 5 Barbell Push Press
CrossFit – Sat, Jan 31 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 3 Sets 5/5 Worlds Greatest Stretch 10 Alternating Scorpions 16 Down Dog Toe Touches :15/:15 Sampson Lunge Stretch :15/:15 Single Leg Glute Bridge Hold Specific Prep: 2 Sets: 10 Syncro Air Squats 10 Russian Kettlebell Swings, building to working loads 5
CrossFit – Mon, Feb 16 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Barbell Warm-Up High Hang (Hip), Hang (Knee), Low Hang 2-3
CrossFit – Wed, Mar 4 Warm-Up Flow (Checkmark) General Prep 1:00 Bike 6/6 Single Arm Upright Row 6/6 Single Arm Press 4 Inchworm Push-Ups 8 Hollow Rocks 8 V-Ups – 1:00 Bike 6/6 Single Arm Dumbbell Hang Clean and Jerk 4 Inchworm Push-Ups 6 Bar Kip Swings 4 Strict Knee Raises 1 Wall Walk +
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Focusing on Braced Midline, Consistent Depth)
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Loading Notes
• Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
• Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
• Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
33/24 Calorie Bike
Directly into
3 Rounds
21 American Kettlebell Swings
21 AbMat Sit-Ups
Time Cap: 12:00
Score = Time
Kettlebell: 1 x 53/35lb (24/16kg)
Calorie Bike: 33/24 Echo, 35/28 Bike Erg, 35/26 Assault
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:00 per round on the swings and sit-ups.
Level 2:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
Calorie Bike: 25/18 Echo, 27/22 Bike Erg, 27/20 Assault
3 Rounds: 15 Russian Kettlebell Swings, 15 AbMat Sit-Ups
Kettlebell: 26/18lb (12/8kg)
-
Masters 55+:
Calorie Bike: 30/22 Echo, 32/26 Bike Erg, 32/24 Assault
3 Rounds: 18 American Kettlebell Swings, 18 AbMat Sit-Ups
Kettlebell: 44/26lb (20/12kg)
-
Competitor:
Same Format
Kettlebell: 70/53lb (32/24kg)
GHD Sit-Ups
-
Hotel Gym / Travel:
Buy-In: 2:30 @ 8/10 Effort Bike or Treadmill
3 Rounds: 21 American Dumbbell Swings, 21 AbMat Sit-Ups
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Notes:
If bikes are limited, run two heats on a 3:00 delay with the resting group set up at their kettlebell station and judging reps. Alternatively we can have a group start on the bike and a group finish on the bike or even 4 groups with 2 groups starting at the same time on the 0:00, one on the bike and one finishing on the bike, and the other two groups starting on a 2:45 Delay to allow time for the groups to be out of the way by the time the bike is done and still be finished by the time the other group hits the bike.
For Quality
4 Sets:
:45 Weighted Forearm Plank
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
10/10 Side Lying Banded Clam Shells
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
