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.
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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
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
