CrossFit – Sun, Jan 19
CrossFit – Sun, Jan 19 SUNDAY FUNDAY (Time) 10 RFT 10 Push Up 100 M Dash
CrossFit – Sun, Jan 19 SUNDAY FUNDAY (Time) 10 RFT 10 Push Up 100 M Dash
CrossFit – Sat, Jan 18 Saturday Community WOD (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Alternating Dumbbell Snatches 35/25 10 Burpee Box Jump Overs 24/20 20 V Ups RX+ 50/35;GHD Sit Ups
CrossFit – Fri, Jan 17 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3=
CrossFit – Thu, Jan 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press 10 Alt. Step-Ups Workout – All 3 SETS FOR QUALITY 2:00 Cardio Choice 2/2 DB/KB Turkish Get-Ups (Athlete
CrossFit – Wed, Jan 15 Suggested Warm-Up Warm-Up 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB High Pulls 6 High Hang Muscle Cleans 10 Elbow Punches Strength – All EVERY 1:30 x 6 SETS*
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
:30 Jump Rope (Singles, Doubles, Practice)
:20 Extended Plank Reverse Bridge
Specific Prep
2 Sets:
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (Tight Hollow to Arch, Push Away at the Back)
5/5 Alternating Iron Cross Stretch
6 Glute Bridges (:02 Hold at the Top)
-
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Slow Lower, Lats On)
5 Hang Muscle Snatch
5 Overhead Squats (:02 Pause in the Bottom)
5 High Hang Power Snatch (Full Hip Extension, Bar Close)
-
Then Build to the Working Load on the Power Snatch
Then Transition to the Bar Muscle-Up Progression
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 GHD Sit-Ups or V-Ups
Minute 4: 45-60 Double Unders
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goal: Consistent, technical reps inside the prescribed ranges
Stimulus: Gymnastics Skill / Barbell Technique / Sustainable EMOM
RPE: 6-7/10
Primary Objective: Accumulate clean, technical repetitions while staying within the prescribed rep ranges.
Secondary Objective: Establish a repeatable rep number early, with the option to build slightly if movement quality remains high.
Level 2
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders
Barbell: 95/65lb (43/30kg)
Level 1
20:00 EMOM
Minute 1: 6-10 Strict Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 AbMat Sit-Ups
Minute 4: 50 Single Unders
Barbell: 65/45lb (30/20kg)
Masters 55+
20:00 EMOM
Minute 1: 3-5 Bar Muscle-Ups or 8-10 Chest to Bar Pull-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 12-15 V-Ups or GHD Sit-Ups
Minute 4: 40-50 Double Unders or :30 Practice
Barbell: 95/65lb (43/30kg)
Competitor
20:00 EMOM
Minute 1: 8 Bar Muscle-Ups
Minute 2: 5-7 Power Snatch
Minute 3: 18 GHD Sit-Ups
Minute 4: 60 Double Unders
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel
20:00 EMOM
Minute 1: 8-10 Strict Pull-Ups
Minute 2: 5-7 Dual Dumbbell Power Snatch
Minute 3: 15-18 V-Ups
Minute 4: 45-60 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10/10 Single Leg Barbell Hip Thrust, moderate
:15/:15 Copenhagen Plank
12-15 Standing Dumbbell Calf Raises
:45 Chinese Plank (Back)
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6x3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank
