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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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WarmupRow 1:30
Down dog :30
8/8 SL Glute Bridge
8/8 Side Plank Leg raise
10 Archups + :15 Hold on last rep
5/side Worlds Greatest Stretch
5/5/5 Narrow/regular/wide squats
:30 Rack Stretch
5/5/5 Hang Muscle Clean/Front Squat/Press
5 Hang Squat Cleans
5 Split Jerks



Bike 1:30
10/side Shoulder taps + plank
6/side SL RDL
10/side Hip Circles
:20 Hollow Hold
:30 PVC Pass throughs
5/5/5 PVC OHS, Snatch Balance, Hang Snatch

Perform this complex 2-3x with empty barbell, focus on quality movement:
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Snatch		200m Jog
15 Calf Raises w/ :15 stretch
20 Tib raises against wall
10/side Bird Dogs
15 Slow Knee Tucks
:20 Bar Hang
10 Ring Rows
5/5/5 Narrow, Regular, wide pushups

Review rope climbs and start workout by 15min into class.		200m Jog
:30 90/90 stretch
3/3 scorpion stretch
20 Glute Bridges
10/10 Pike/straddle leg raises
10/10 Cossack Squats
10 Back Squats		1:30 bike or row
:30/:30 Pigeon
10 Cat/ Cow
5 Inchworm w/ Cobra
:30 Hollow Hold
10 Good Mornings
6/6 SL Deadlifts
10 Deadlifts
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StrengthEvery 2:00 x 5 sets
Squat Clean*
4x3
*not touch and go, start around 65% and build, prioritize quality over load

Every 2:00 x 3 sets
Pause Front Squat*
3x5
*pause for a full second in the bottom, no bounce coming up, focus on speed, recommended around 50-55%		Every 1:30 x 6 sets
Snatch
3-3-3-2-2-2

*ideally squat snatches, building to around 70-75%
**sub any combination of hang, power, overhead squats to work on positioning
***not touch and go, perform as singles		Every 1:30 x 5 sets
Back Squats x 6

*Start around 60% and build		Take 10 minutes to warmup to a heavy starting weight

Every 2:30 x 5 sets, building
3 Deadlifts

*The rests are longer to allow you to recover and maintain power and positioning at heavier loads.
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MetconPart 1:
TEST/RETEST

2k row time trial
*Important conditioning test, this was last tested about 12 weeks ago.
**Ideally everyone will use the rower today, even if we need to go in heats. Be sure to log your score!


Part 2:
2 sets
12 Slantboard Calf raises*
:45/side Couch Stretch
20 Tib Raises
*add weight if possible		Part 1:

2:00 ON/ 1:00 OFF x 4 sets
40 Double Unders
15/12 Cal Bike
Max Toes to bar in remaining time

*scale to give yourself minimum :35 on T2B

L1: singles, :30 bike, situps
L2: 25 DUs or :30 attempts or 40 heavy rope singles, 12/9 cals, hanging knee raises

Part 2:
2 sets
20/20 SL Prone Hamstring Curls
15 Back Extensions or Good Mornings
15 Bench Reverse Leg Lifts		In remembrance of those who lost their lives on 9/11

"RJ"
5 rounds for time of:
Run 800 meters
15-ft rope climb, 5 ascents
50 push-ups

45min cap

*This will be a difficult cap to make, but feel free to finish even if the next class starts as long as you are respectful of their warmup space.

L1: 4 rounds, 400m run, rope lowers, 20 incline or banded pushups
L2: 4 rounds, 3 rope climbs, 35 pushups		Part 1:
EMOMx12
1. 200m run
2. 10 hanging L raises
3. 12 no push up burpees
4. 3-5 Jefferson curls

Rest 3 Min

Part 2:
4 Rounds
1K/800m Row
30 sec L-sit
15 chest to bar pull ups
15 strict HSPU or barbell strict press 45/35
*30 min cap

L1: 100m run, hanging knee raises, elevated push ups, 500m row, 15 sec tuck sit, ring rows, strict press
L2: banded push ups, tuck sit, banded chest to bar pull ups, down dog or bench assisted HSPU		Part 1:
5 Rounds
10/10 Front rack DB reverse Lunge 50/35
10 Dball slams 50/35
5 Wall Walks
20min cap

L1: unweighted lunges, 10 ring rows or rope lowers, inchworms
L2: 35/25 lunges, 2 rope climbs or climb as high as you can, partial range of motion wall walks or 3 wall walks
Rx+ 155/105 front rack lunges, 50ft handstand walk (please be conscious of space in busier classes if performing this variation)

Part 2:
3 sets
10-12/side Bent over DB rows
30 Bicycle Kick Crunch (l/r=1)
Partner Conditioning

AMRAP 20
50/40 Cal Row
50 Synchro Situps
50/40 Cal Bike
50 Hang Power Cleans 95/65

*one partner working at a time, except for the synchro situps

L1: 10 less reps for each, 45/35 barbell
L2: 75/55 barbell
Rx+ GHD situps, 25/20lb wallballs instead of hang power cleans		Part 1:
Dynamic Warm Up
- high knees
- butt kicks
- lunge and rotate
- punter kicks
- lateral lunges
- inchworm with 2 push ups
- 200m run

Part 2:
EMOMx25
40 sec work/20 sec rest
1. Wall Balls
2. Ski for cals
3. Walking lunges
4. Burpee broad jumps
5. V ups

Part 3:
3 rounds for Quality
30 sec ATG split squat hold/side
10 slow goblet squats- focus on range of motion
10 DB bench pull overs
60 sec relaxed hang from bar
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Finisher
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