Monday July 6th

Weekly Preview
Strength
-Weightlifting Monday features a push press plus push jerk complex, 2 reps of push press followed by 3 push jerks, every 2:00 for 5 sets, building overhead positional strength and cycling efficiency.
-Back Squat Tuesday runs 4 sets on a 3:00 clock with ascending load, moving from 10 reps at moderate intensity down to 6 reps at a higher percentage, building squat volume and leg stamina.
-Power Clean Thursday is a straight 10:00 EMOM at 1 rep per minute, allowing athletes to build to a heavy single or work technical consistency throughout the window.
Sumo Deadlift or traditional + High Box Jump on Thursday building our Sumo Deadlift Progression
-Front Squat Friday runs a 10:00 EMOM of 3 reps at 65 to 75%, priming the legs and positioning before heading into "Wax On, Wax Off."
Conditioning
"Loosely Defined" is an 8-round sprint combining double unders, alternating dumbbell snatches, and lateral burpees over the dumbbell. The goal is unbroken movement and tight transitions.
"Weak in the Knees" is a descending rep chipper pairing 400m runs with wall balls and farmers walking lunges across three rounds. Leg stamina and pacing are everything here.
"Pump, Pump, Pump It Up" is a 5-set interval piece with a 300/250m row, push-ups, and toes to bar every 3:00. Athletes should target sub 2:30 per set and stay in big sets.
"Wax On, Wax Off" is a 20-15-10-15-10-5 couplet of front squats and pull-ups. High intensity, a 9.5 RPE, and a rep scheme that demands a smart game plan from the first bar touch.
"Carousel" is a team-of-3 workout combining a large calorie bike target with 6 rounds of kettlebell swings and burpee box jump overs, rotating every 3:00 until the rounds are complete.
"Middleman" is a 3-round midline chipper with GHD sit-ups, farmers carry, shuttle runs, and wall walks. Consistent pacing round to round is the primary objective.
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General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
10 Bend and Bows
:30/:30 Samson Stretch
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2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5/5 Single Arm Arnold Press
5 Up-Downs

Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
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Add Loads
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2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
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Add Loads
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3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk

Weightlifting: Push Press + Push Jerk
Every 2:00 x 5 Sets
2 Push Press + 3 Push Jerks

Start at 80% of Push Press 1RM and build to a heavy for the day across all five sets. Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
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Primer
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.

Conditioning
"Loosely Defined"
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Time Cap: 14:00
Score = Time
Dumbbell: 1 x 50/35lb, (22.5/15kg)

Level 2:
8 Rounds
24 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)

Level 1:
8 Rounds
50 Single Unders
10 Alternating Dumbbell Hang Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x25/15lb, (12/7kg)

Masters 55+:
8 Rounds
24 Double Unders or 50 Single Unders
12 Alternating Dumbbell Snatch
6 Lateral Burpees over Dumbbell
Dumbbell: 1x35/25lb, (15/12kg)

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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 9:00-12:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10

Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.

Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.

Workout Strategy

The goal is unbroken across the board. The double unders open each round and this is where you look to find your rhythm early in the set and carry it through all 36 reps. Moving to the dumbbell snatch, the alternating pattern is your built-in rest, use it to breath and keep a loose hand at the top of the lockout so the forearms do not pre-fatigue before round four. The lateral burpees over the dumbbell should be a consistent, athletic bounce, not a sprint that causes a collapse by round six. Athletes chasing the 9:00-10:00 window should be targeting 1:07-1:15 rounds and keeping transitions under five seconds. Athletes in the 11:00-12:00 window can afford one breath break per round, but should identify in advance which movement that break comes on rather than making that decision under fatigue. If you are going to break anything, break the dumbbell snatch, take one breath at the midpoint, and hold the double unders and burpees unbroken throughout.

Modifications / Adjustments
Double Unders: Reduce reps / single unders x1.5 / penguin jumps or line hops for beginners
Alternating Dumbbell Snatch: Reduce load / reduce reps / dumbbell hang power snatch
Lateral Burpees over Dumbbell: Reduce reps / step over instead of jump / standard burpee if lateral pattern is inaccessible

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