CrossFit – Sat, Sep 26
CrossFit – Sat, Sep 26 Saturday Community Wod (3 Rounds for reps) For Time: 3 rds of… 400 M Run 12 Med Ball Cleans @20/14 12 Box jumps@24/20 12 Wall Ball Shots 400 M Row rest 1:30 after each rd.
CrossFit – Sat, Sep 26 Saturday Community Wod (3 Rounds for reps) For Time: 3 rds of… 400 M Run 12 Med Ball Cleans @20/14 12 Box jumps@24/20 12 Wall Ball Shots 400 M Row rest 1:30 after each rd.
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
-
2 Sets:
10 Hollow Rocks
10 Arch Rocks
:15 Wall Lean March + :15 Wall Lean Sprint
Specific Wall Walk and Toes-to-Bar Prep
2 Down Dog to Feet On Wall and Pike
2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)
1 Wall Walk to 10-20-in Target + :10 Hold
-
Hanging Build (Simple to Complex):
8 Scapular Pull-Ups
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
For Time, Two Segments
0:00 - 15:00
3 Rounds
500/450m Row
15:00 - 30:00
3 Rounds
400m Run
20 Toes to Bar
Time Cap: 14:00 / Segment
Score = Time for Each Segment
Wall Walk: 10-in Target
Goals: 8:00-11:00 per segment
Stimulus: Aerobic Gymnastics Conditioning
RPE: 8/10
Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.
Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.
Level 2:
Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar
Wall Walk: 15-in Target
Level 1:
Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks
Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises
Wall Walk: 30-in Target
Masters 55+:
Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks
Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar
Wall Walk: 20-in Target
Competitor:
Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks
Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar
Wall Walk: 10-in Target
Hotel Gym / Travel:
Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups
Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises
Big Class Notes:
Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)
:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach
:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)
:30/:30 Downward Dog Calf Pedal, Slow
