We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
Click below to claim your free consultation and find out what we’re all about!
Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
6/6 Thread the Needle to Thoracic Rotations
:30 Dead-Bug
:20 Extended Reverse Plank Bridge
-
2 Sets
5 Inchworm Push-Ups
:20 Hollow Hold
5/5 Kettlebell Windmills @ Light Load
5/5 Single Arm Kettlebell Strict Press @ Light Load
Specific Prep
12/9 Calorie Row (Building to Working Pace)
5/5 Half Kneeling Kettlebell Press
3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load
8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)
8 Renegade Rows @ Light Load (Hips Square, No Rocking)
5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)
12:00 EMOM (4 Sets / Each)
Minute 1: 1/1 Turkish Get-Up
Minute 2: 8/8 Landmine Trunk Rotations
Minute 3: 16 Renegade Rows
Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.
• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.
• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.
For Reps
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Score = Reps
Kettlebell: 53/35lb (24/16kg)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps
Stimulus: Midline and Pulling Capacity
RPE: 8/10
Primary Objective: Repeat the same numbers or better across all three sets.
Secondary Objective: Move for the full minute on every station, no early stops.
Level 2:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range)
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
3 Sets:
1:00 Row
Rest :30
1:00 AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/18lb (16/8kg)
-
Masters 55+:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/26lb (16/12kg)
-
Competitor:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 70/53lb (32/24kg)
-
Hotel Gym / Travel:
3 Sets:
1:00 Cardio Choice
Rest :30
1:00 AbMat Sit-Ups or V-Ups
Rest :30
1:00 Single Arm Dumbbell Clean and Press
Rest :30
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Option:
3 Sets:
1:00 Row
:15 Transition
1:00 GHD Sit-Ups
:15 Transition
1:00 Single Arm Kettlebell Clean and Press
Rest 2:00 b/t Sets
Kettlebell: 53/35lb, 24/16kg
This will allow a 1:00 delay and 5 groups.
For Quality:
3 Sets
6 Quadruped Hip Cars / side
:45 Seated Forward Fold w/ Reach
Intent: Gently restore hip control while opening posterior chain and shoulders.
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
8 Inchworm Push-Ups
:30 Jump Rope Practice
-
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
-
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 115/75lb (52/34kg)
-
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
-
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
10 Rounds
3 Power Snatches
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
-
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
10 Alternating Scorpions
-
2 Sets (Priming the Pull and Front Rack):
8 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ empty barbell
Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)
3 Segment Power Cleans, pausing :02 at the knee
3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)
-
3-4 Sets: building from light loads to 70%
1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)
Loading Notes
• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.
• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.
• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Time Cap: 12:00
Score = Time
Box: 24/20in
Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00
Stimulus: Leg Stamina / Burner
RPE: 10/10
Primary Objective: Start fast, finish faster.
Secondary Objective: Hold a repeatable burpee cadence in both sets.
Level 2:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing)
24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing)
Box: 24/20in
-
Level 1:
For Time (12:00 Time Cap)
300m Run
12 Burpee Box Step Overs
18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike
12 Burpee Box Step Overs
Box: 20/16in
-
Masters 55+:
For Time (12:00 Time Cap)
400m Run
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike
16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs
Box: 20/16in
Competitor:
As Prescribed
-
Hotel Gym / Travel:
For Time (12:00 Time Cap)
400m Run
20 Dumbbell Facing Burpees
2:00 Cardio Choice @ Hard Effort
20 Burpee Bench Jump Overs
Dumbbell: 50/35lb (22.5/15kg)
Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.
Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.
For Quality:
2 Sets:
:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)
:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)
:30 Childs Pose (nasal breathing, long exhale)
8/8 Supine Figure-4 Glute Stretch with Slow Rock
:30 Legs Up the Wall Breathing (4 count in, 6 count out)
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
