CrossFit – Fri, Sep 11 Warm-Up: General Warm-Up 2:00 Cardio Choice (Row Ideally) – 10 Alternating Scorpions 10 Down Dog Toe Touches 8 Inchworm Push-Ups 5/5 World’s Greatest Stretch 10 Bootstrap Squats 10 Banded Pull-Aparts – 2 Sets: 8 Barbell Good Mornings 8 Tall Muscle Cleans 10 Behind the Neck Elbow Punch Throughs 6 Barbell
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
:20 Alternating Scorpions
5/5 Thread the Needle to Thoracic Rotation
-
2 Sets:
25/25ft (7.5/7.5m) Lateral Band Walk
25/25ft (7.5/7.5m) Monster Band Walk
8 Air Squats with a :02 Pause in the Bottom
:15 Dead Hang + :15 Active Hang
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)
-
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70% (Building to the first working set)
Loading Notes
• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.
• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.
• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Score = Total Rounds + Reps
Goals: ~3 Rounds per Set
Stimulus: Bodyweight Conditioning / Gymnastics Density
RPE: 8/10
Primary Objective: Two sets or less on the pull-ups every round.
Secondary Objective: Consistent pacing round to round and set to set.
Level 2:
3 Sets
5:00 AMRAP
9 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Level 1:
3 Sets
5:00 AMRAP
9/7 Banded Strict Pull-Ups or 12 Ring Rows
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Masters 55+:
3 Sets
5:00 AMRAP
9 Pull-Ups
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Competitor:
3 Sets
5:00 AMRAP
12 Chest to Bar Pull-Ups
15 GHD Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Hotel Gym / Travel:
3 Sets
5:00 AMRAP
9/7 Strict Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
For Quality:
3 Sets:
:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and elbows decompress)
:30/:30 Couch Stretch (nasal breathing, long exhale, let the front of the hip soften)
8/8 Quadruped Adductor Hip Rock (slow, sit back only as far as depth stays clean)
:30/:30 Crossbody Lat Stretch
:45 Child's Pose (three long breaths per side of the ribcage)
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
200ft (60m) Unbroken Farmers Carry
:30 Hollow Hold
100ft (30m) Sled Push
Choice on Loads, Challenging
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
:20 Alternating Scorpions
5/5 Thread the Needle to Thoracic Rotation
-
2 Sets:
25/25ft (7.5/7.5m) Lateral Band Walk
25/25ft (7.5/7.5m) Monster Band Walk
8 Air Squats with a :02 Pause in the Bottom
:15 Dead Hang + :15 Active Hang
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)
-
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70% (Building to the first working set)
Loading Notes
• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.
• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.
• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Score = Total Rounds + Reps
Goals: ~3 Rounds per Set
Stimulus: Bodyweight Conditioning / Gymnastics Density
RPE: 8/10
Primary Objective: Two sets or less on the pull-ups every round.
Secondary Objective: Consistent pacing round to round and set to set.
Level 2:
3 Sets
5:00 AMRAP
9 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Level 1:
3 Sets
5:00 AMRAP
9/7 Banded Strict Pull-Ups or 12 Ring Rows
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Masters 55+:
3 Sets
5:00 AMRAP
9 Pull-Ups
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Competitor:
3 Sets
5:00 AMRAP
12 Chest to Bar Pull-Ups
15 GHD Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Hotel Gym / Travel:
3 Sets
5:00 AMRAP
9/7 Strict Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
For Quality:
3 Sets:
:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and elbows decompress)
:30/:30 Couch Stretch (nasal breathing, long exhale, let the front of the hip soften)
8/8 Quadruped Adductor Hip Rock (slow, sit back only as far as depth stays clean)
:30/:30 Crossbody Lat Stretch
:45 Child's Pose (three long breaths per side of the ribcage)
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
200ft (60m) Unbroken Farmers Carry
:30 Hollow Hold
100ft (30m) Sled Push
Choice on Loads, Challenging
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
:20 Alternating Scorpions
5/5 Thread the Needle to Thoracic Rotation
-
2 Sets:
25/25ft (7.5/7.5m) Lateral Band Walk
25/25ft (7.5/7.5m) Monster Band Walk
8 Air Squats with a :02 Pause in the Bottom
:15 Dead Hang + :15 Active Hang
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)
-
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70% (Building to the first working set)
Loading Notes
• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.
• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.
• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Score = Total Rounds + Reps
Goals: ~3 Rounds per Set
Stimulus: Bodyweight Conditioning / Gymnastics Density
RPE: 8/10
Primary Objective: Two sets or less on the pull-ups every round.
Secondary Objective: Consistent pacing round to round and set to set.
Level 2:
3 Sets
5:00 AMRAP
9 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Level 1:
3 Sets
5:00 AMRAP
9/7 Banded Strict Pull-Ups or 12 Ring Rows
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Masters 55+:
3 Sets
5:00 AMRAP
9 Pull-Ups
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Competitor:
3 Sets
5:00 AMRAP
12 Chest to Bar Pull-Ups
15 GHD Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Hotel Gym / Travel:
3 Sets
5:00 AMRAP
9/7 Strict Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
For Quality:
3 Sets:
:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and elbows decompress)
:30/:30 Couch Stretch (nasal breathing, long exhale, let the front of the hip soften)
8/8 Quadruped Adductor Hip Rock (slow, sit back only as far as depth stays clean)
:30/:30 Crossbody Lat Stretch
:45 Child's Pose (three long breaths per side of the ribcage)
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
200ft (60m) Unbroken Farmers Carry
:30 Hollow Hold
100ft (30m) Sled Push
Choice on Loads, Challenging
General Warm-Up
1:30 Cardio Choice
-
:20/:20 Samson Stretch
:20 Alternating Scorpions
5/5 Thread the Needle to Thoracic Rotation
-
2 Sets:
25/25ft (7.5/7.5m) Lateral Band Walk
25/25ft (7.5/7.5m) Monster Band Walk
8 Air Squats with a :02 Pause in the Bottom
:15 Dead Hang + :15 Active Hang
Specific Barbell Prep
5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)
-
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70% (Building to the first working set)
Loading Notes
• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.
• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.
• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Score = Total Rounds + Reps
Goals: ~3 Rounds per Set
Stimulus: Bodyweight Conditioning / Gymnastics Density
RPE: 8/10
Primary Objective: Two sets or less on the pull-ups every round.
Secondary Objective: Consistent pacing round to round and set to set.
Level 2:
3 Sets
5:00 AMRAP
9 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Level 1:
3 Sets
5:00 AMRAP
9/7 Banded Strict Pull-Ups or 12 Ring Rows
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Masters 55+:
3 Sets
5:00 AMRAP
9 Pull-Ups
12 AbMat Sit-Ups
15 Air Squats
Rest 1:00 b/t Sets
-
Competitor:
3 Sets
5:00 AMRAP
12 Chest to Bar Pull-Ups
15 GHD Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
-
Hotel Gym / Travel:
3 Sets
5:00 AMRAP
9/7 Strict Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
For Quality:
3 Sets:
:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and elbows decompress)
:30/:30 Couch Stretch (nasal breathing, long exhale, let the front of the hip soften)
8/8 Quadruped Adductor Hip Rock (slow, sit back only as far as depth stays clean)
:30/:30 Crossbody Lat Stretch
:45 Child's Pose (three long breaths per side of the ribcage)
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
200ft (60m) Unbroken Farmers Carry
:30 Hollow Hold
100ft (30m) Sled Push
Choice on Loads, Challenging
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8/8 Quadruped Thoracic Rotations
10 Banded Passthroughs
-
2 Sets: (Priming Positions)
8 Single Leg Toe Touches (4/4)
Specific Prep
6 Inchworm Push-Ups
6 Down Dog Pike Push-Ups
:15 Wall Supported Handstand Hold
2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups
3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)
-
2 Sets: Empty Bar, Then Building
5 Barbell Romanian Deadlifts
3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)
3 Deadlifts @ Warm-Up Loads
-
5 Deadlifts @ Working Load (Confirming the load and the break plan)
15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)
20:00 AMRAP
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Score = Rounds + Reps
Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps
Stimulus: Mixed Modal Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.
Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.
Level 2:
45/35 Calorie Row
30 Deadlifts
15 Strict Handstand Push-Ups
Barbell: 185/125lb (84/57kg)
-
Level 1:
35/28 Calorie Row
25 Deadlifts
15 Box Pike Push-Ups or Dumbbell Strict Press
Barbell: 135/95lb (61/43kg)
Dumbbells (if pressing): 2 x 25/15lb (12/7kg)
-
Masters 55+:
40/32 Calorie Row,
30 Deadlifts,
15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups
Barbell: 155/105lb (70/48kg)
-
Competitor:
Barbell: 225/155lb (102/70kg)
-
Hotel Gym / Travel:
20:00 AMRAP:
3:00 Machine
40 Dual Dumbbell Deadlifts
20 Strict Handstand Push-Ups or Dual Dumbbell Push Press
Dumbbells: 2 x 50/35lb (22.5/15kg)
-
Big Class Notes:
Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:
Every 7:00 x 3 Sets
50/40 Calorie Row
35 Deadlifts
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.
For three groups:
Every 7:00 x 3 Sets
25/20 Calorie Row
35 Deadlifts
8 Shuttle Runs 25/25ft (7.5/7.5m)
20 Strict Handstand Push-Ups
Barbell: 205/145lb (93/66kg)
Starting on a 2:00 Delay Here
For Quality:
3 Sets:
:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)
:45 Child's Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)
8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)
:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)
Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.
For Quality:
4 Sets:
12-15 Incline Dumbbell Bench (moderate)
10/10 Side Lying Dumbbell External Rotations
12-15 Ring Hamstring Curls
:20 Feet Elevated Hamstring Plank
Intent: Shoulder Health and Hamstring Strength and Durability
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
