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Check out our Youtube channel for breakdowns of the daily workout, including scaling options for any skill level.
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Warmup30 Jumping Jacks
20 Down Dog Shoulder Taps
10/10 Worlds Greatest Stretch Rotations
15 Pushups
15 Jumping Air Squats
10 Kang Squats w/ barbell

*Today is a hybrid day due to Murph yesterday.


200m Jog
10 PVC Pass Throughs
10/10 Cossack Squats w/ PVC OH
10 PVC Sotts Press
10 PVC OHS
10 Barbell Snatch grip RDLs
5 Barbell High Pulls
5 Barbell Power Snatch
5 Barbell Squat Snatch
2:00 Bike, Run, Row, Ski
Warmup with practice of movements		10 steps each direction banded glute activation (front, back, left, right)
:60 Bottom of Squat
10/10 Bird Dogs
10/10 Worlds Greatest Stretch rotations
15 Candlestick Toe Touches

Warmup Squats		10 Deadlift
10 Upright Row
5 Hang Power Clean
10 Front Squat
10 Strict Press
10 Good Morning		2:00 Bike, Run, Row, Ski
Warmup with practice of movements
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StrengthE2MOM Back Squat
1x8 @62%
1x6 @71%
1x4 @81%
1x4 @86%

Every 1:30 Push Press
1x10 @60%
1x8 @66%
1x8 @72%
3x6 @75%		EMOM Snatch*
3x2 @67
3x1 @70%
3x1 @74%

E2MOM Snatch Pull
3x5 @93%

*Ideally perform squat snatches, but sub power if needed to rest your legs, lack of mobility, etc.
*Prioritize technique over load
E2MOM Back Squat
1x6 @62%
1x6 @71%
2x6 @76%

E2MOM Front Squat
1x5 @60%
1x5 @65%
2x5 @70%

New athletes, building as needed. No additional rest between Back/Front Squats
Every 1:30
3 Power Clean+1 Push Jerk
@65%
@67%
@69%
3 sets @74%
*no touch n go reps

Deadlift
1x15 @45%
1x10 @55%
1x8 @64%
1x6 @68%
2x6 @72%
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Metcon"Murph"
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

If you have a weight vest, wear it (20#/14#).
Partition the reps any way you want.

-Scale volume down as needed to your current skill level, that includes the length of the run and progressions for the pushups/pullups.
-Most common approach: 20 rounds of 5 pullups/10 pushups/15 squats, but you can break it up any way you want
-Pullups can be scaled to ring rows, jumping or you can add a band if perform the workout at the gym
-Pushups can be changed to knee/banded/incline pushups
-For the advanced athletes, if you have a weight vest, wear it! (sorry we do not have any weight vests available)		30-20-10 Cals Bike
30-20-10 Toes to Bar
15-10-5 Deadlift 275/165*
18 min cap

*Or use 55% of your 1RM
*sub ski/rower if needed in busier classes
*try toes to rings if you struggle with full ROM
2 Rounds:
40/30 Cal Row
30 Air Squats
20 Strict Handstand Pushups
-Rest 2:00, then-
40/30 Cal Row
30 Air Squats
20 Strict Handstand Pushups

20 min cap

*Perform 2rds with no rest, then rest 2min, then peform 1 more round. Time is end of your third round.
*If you performed Murph, feel free to sub air squats for situps or box jumps.

L1: 20/15 cal, DB Press 15/10
L2: Pike Pushups
RX+: Sub Ski for Row
0:00-6:00
E2MOM x 3 sets
15-20 Burpees

6:00-7:00 Rest

7:00-15:00
E2MOM x 4 sets
20/15 Cal Bike + 10 Jumping Med ball Squats (20/14)

*These should be SPRINT efforts!

15:00-17:00 Rest

17:00-27:00
AMRAP 10
10 DB Push Press
10 DB Plank Rows
10 DB Burpee Box Step Overs

27:00-30:00 Rest

30:00-38:00
AMRAP 8
8 Box Jump
6/6 SA DB Hang clean and jerk

38:00-40:00 Rest

40:00-45:00
AMRAP 5
6 Medball Situps
12 Russian Twists
24 Candlestick Toe Touches 		2 Rounds:
400m Run
10 Power Snatch 135/95
3 Rope Climb
-Rest 3:00-
800m Run
20 Power Snatch 115/75
6 Rope Climb

22min cap		Partner AMRAP 20
15/12 Cal Row
8 Sandbag or Dball Clean 100/70
15/12 Cal Bike
20 Abmat Situps

*One partner working at a time. Both partners perform all the reps of each movement before moving onto the next movement.
*Scale to try and keep the work for each movement around :30-:45

L1: 10/8 cals, 50/30 sandbag, 15 situps
L2: 12/10 cals, 70/50 sandbag
Rx+ 150/100 sandbag, 15 GHD Situps
0:00-12:00
EMOM 12
1. :45 Machine
2. 10 Pushup + Toe Tap
3. 10/10 side plank hip touch
4. 15 glute bridge + Hollow Hold until :50

12:00-14:00 Rest

14:00-29:00
Every 3:00 x 5 sets
50 Double Unders
6/6 DB Front Rack Lunge
6 Devils Press

29:00-32:00 Rest

32:00-45:00
AMRAP 13 for quality
10/side DB Bulgarian Split Squat
15/side Split Stance DB RDL
100' Bear Crawl
Max Effort Lsit
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Finisher-
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STRENGTH
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WarmupJog 200m or Bike :90
10/10 Cossack Squats
:45/:45 Pigeon Stretch
15 Air Squats
10/10 Banded Monster Walks
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Primary Lift 1Back Squat
4 sets @75%, Max Reps in :45
*Rest 1:30 between sets
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Primary Lift 2Deadlift 8x3
-Set 1&2 @80%
-Set 3&4 @85%
-Set 5&6 @87.5%
-Set 7&8 @90%
*Rest 2:00 between sets
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AccessoriesDB RDL 4x12
SA DB Shrugs 4x12/12
Strict Pullups 4x Max Reps
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OLY CLASS
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EMOM 9
1 Squat Clean
Start at 72% and build to 77% for final 3 minutes
Tall Power Snatch from High Hang
3x3@65%

Power Snatch
3x2 @74%
3x1 @77%
Rest 1:00 between sets
*percentages from power snatch max		Snatch Warmup:
Slow Snatch
3x3 w/ empty barbell
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Clean Deadlift w/ pause at mid shin, knee, mid thigh + clean pull from ground
4x(1+3) @90% (of max clean)		Snatch Balance + OHS w/ 3 sec tempo
2x (3+2) @73%
3x (2+1) @75%
Squat Snatch
5x2 @ 76%
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Split Jerk Warmup:
Pause in Dip, Pause in Split
4x2 @57%

Split Jerk:
3x3 @73%
3x2 @75%
3x1 @77%
*Rest 1:00 between sets		Clean Pull + Hang Power Clean + Power Clean
2 sets @72%
3 sets @75%

Clean Pull + Power Clean
3x(3+2) @78%		Hang Muscle Clean + Muscle Clean
3-5 sets x (1+2)*

*you choose the weight here. These are meant to be light and allow you to focus on movement
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Extra Credit
3 sets for quality:
:30 Wall Sit
:30 Tuckups or Vups
10/10 Bulgarian Split Squats
15 Bannded Tricep pushdowns
15 Banded Facepulls		Extra Credit:
Pause Front Squats
2x5 @74%
5x2 @77%

Scale %s to ensure proper form and stability on all reps.		Clean Pull + Hang Clean + Front Squat + Clean + Jerk
2 sets @72%
2 sets @ 75%

*percentages off max clean and jerk
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Extra Credit:
3 sets for quality:
2-6 Weighted Strict Pullups
10/10 Fillly Zpress
15 Banded glute bridges
10-15 Jackknife
10/10 Banded Good Mornings
10 GHD Back Extension
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