Skill — 15 Minutes

Three 5-minute stations.

1. Handstand

• Wall hold
• Shoulder taps
• HSW practice

2. Pulling

• Strict pull-ups
• Chest-to-bar progression

3. Core

• Hollow/arch
• Hanging knee raises
• TTB technique

Conditioning

“Thursday Flow”

5 Rounds — Not For Time

• 1:30 easy/moderate cardio
• 12 light goblet squats
• 10 ring rows
• 10 alternating box step-ups
• 30-sec farmer carry
• :30 rest

RPE 5–6

Athletes should finish feeling like they trained but recovered.

Skill — 15 Minutes

Three 5-minute stations.

1. Handstand

• Wall hold
• Shoulder taps
• HSW practice

2. Pulling

• Strict pull-ups
• Chest-to-bar progression

3. Core

• Hollow/arch
• Hanging knee raises
• TTB technique

Conditioning

“Thursday Flow”

5 Rounds — Not For Time

• 1:30 easy/moderate cardio
• 12 light goblet squats
• 10 ring rows
• 10 alternating box step-ups
• 30-sec farmer carry
• :30 rest

RPE 5–6

Athletes should finish feeling like they trained but recovered.

Skill — 15 Minutes

Three 5-minute stations.

1. Handstand

• Wall hold
• Shoulder taps
• HSW practice

2. Pulling

• Strict pull-ups
• Chest-to-bar progression

3. Core

• Hollow/arch
• Hanging knee raises
• TTB technique

Conditioning

“Thursday Flow”

5 Rounds — Not For Time

• 1:30 easy/moderate cardio
• 12 light goblet squats
• 10 ring rows
• 10 alternating box step-ups
• 30-sec farmer carry
• :30 rest

RPE 5–6

Athletes should finish feeling like they trained but recovered.

Olympic Strength

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 front squat

Start light and build to approximately RPE 7.5–8.

Prioritize positions over weight.

Conditioning

Every 3:00 × 5

• 12/10 cal row
• 8 DB front-rack lunges
• 6 burpees over DB

Rest remainder.

Intent

Each round should take roughly 1:30–2:00.

That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.

Olympic Strength

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 front squat

Start light and build to approximately RPE 7.5–8.

Prioritize positions over weight.

Conditioning

Every 3:00 × 5

• 12/10 cal row
• 8 DB front-rack lunges
• 6 burpees over DB

Rest remainder.

Intent

Each round should take roughly 1:30–2:00.

That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.

Olympic Strength

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 front squat

Start light and build to approximately RPE 7.5–8.

Prioritize positions over weight.

Conditioning

Every 3:00 × 5

• 12/10 cal row
• 8 DB front-rack lunges
• 6 burpees over DB

Rest remainder.

Intent

Each round should take roughly 1:30–2:00.

That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.

Strength

DB Floor Press

4 × 10

Superset:

Single-Arm DB Row

4 × 10/side

Then:

3 sets:

• 5–8 strict pull-ups
• OR 10–12 ring rows

Partner WOD

“I Go, You Go”

20-Minute AMRAP

Partner A completes:

• 10 alternating DB snatches
• 8 box jump overs
• 6 push-ups

Then Partner B completes the round.

Continue alternating complete rounds.

Every 5 minutes

Both partners:
10 synchro air squats

Then continue.

Goal: Individual rounds around :45–1:00.

This should be fast and fun.

Strength

DB Floor Press

4 × 10

Superset:

Single-Arm DB Row

4 × 10/side

Then:

3 sets:

• 5–8 strict pull-ups
• OR 10–12 ring rows

Partner WOD

“I Go, You Go”

20-Minute AMRAP

Partner A completes:

• 10 alternating DB snatches
• 8 box jump overs
• 6 push-ups

Then Partner B completes the round.

Continue alternating complete rounds.

Every 5 minutes

Both partners:
10 synchro air squats

Then continue.

Goal: Individual rounds around :45–1:00.

This should be fast and fun.

Strength

DB Floor Press

4 × 10

Superset:

Single-Arm DB Row

4 × 10/side

Then:

3 sets:

• 5–8 strict pull-ups
• OR 10–12 ring rows

Partner WOD

“I Go, You Go”

20-Minute AMRAP

Partner A completes:

• 10 alternating DB snatches
• 8 box jump overs
• 6 push-ups

Then Partner B completes the round.

Continue alternating complete rounds.

Every 5 minutes

Both partners:
10 synchro air squats

Then continue.

Goal: Individual rounds around :45–1:00.

This should be fast and fun.

Strength

Back Squat

4 × 6 @ RPE 7–7.5

We’re starting conservatively.The goal is to have full range of motion and good form with each rep and have room to increase over the next five weeks.

Accessory

3 rounds:

• 8 SL DB Romanian deadlifts per leg
• 12 weighted sit-ups

WOD — “First Gear”

12-Minute AMRAP

• 10 wall balls
• 8 burpees
• 12 KB swings
• 100m run

Intent: Sustainable but uncomfortable.

Strength

Back Squat

4 × 6 @ RPE 7–7.5

We’re starting conservatively.The goal is to have full range of motion and good form with each rep and have room to increase over the next five weeks.

Accessory

3 rounds:

• 8 SL DB Romanian deadlifts per leg
• 12 weighted sit-ups

WOD — “First Gear”

12-Minute AMRAP

• 10 wall balls
• 8 burpees
• 12 KB swings
• 100m run

Intent: Sustainable but uncomfortable.

Strength

Back Squat

4 × 6 @ RPE 7–7.5

We’re starting conservatively.The goal is to have full range of motion and good form with each rep and have room to increase over the next five weeks.

Accessory

3 rounds:

• 8 SL DB Romanian deadlifts per leg
• 12 weighted sit-ups

WOD — “First Gear”

12-Minute AMRAP

• 10 wall balls
• 8 burpees
• 12 KB swings
• 100m run

Intent: Sustainable but uncomfortable.

Teams of 3

“Carry Your Weight”

Teams of 3 — 30-Minute AMRAP

Athlete A

200m run

Athlete B

Farmer Carry

Athlete C

Completes rounds of:

• 10 wall balls
• 8 box step-overs
• 6 burpees

Rotation

The runner controls the clock.

When Athlete A returns:

A → Farmer Carry
B → Wall Ball Station
C → Run

Continue rotating for 30 minutes.

Score

Total rounds + reps completed at the wall-ball station.

Farmer Carry Logistics

If space is tight, instead perform:

• Heavy DB farmer hold

If space allows:

• 50–100 ft shuttle carries

Teams of 3

“Carry Your Weight”

Teams of 3 — 30-Minute AMRAP

Athlete A

200m run

Athlete B

Farmer Carry

Athlete C

Completes rounds of:

• 10 wall balls
• 8 box step-overs
• 6 burpees

Rotation

The runner controls the clock.

When Athlete A returns:

A → Farmer Carry
B → Wall Ball Station
C → Run

Continue rotating for 30 minutes.

Score

Total rounds + reps completed at the wall-ball station.

Farmer Carry Logistics

If space is tight, instead perform:

• Heavy DB farmer hold

If space allows:

• 50–100 ft shuttle carries

Teams of 3

“Carry Your Weight”

Teams of 3 — 30-Minute AMRAP

Athlete A

200m run

Athlete B

Farmer Carry

Athlete C

Completes rounds of:

• 10 wall balls
• 8 box step-overs
• 6 burpees

Rotation

The runner controls the clock.

When Athlete A returns:

A → Farmer Carry
B → Wall Ball Station
C → Run

Continue rotating for 30 minutes.

Score

Total rounds + reps completed at the wall-ball station.

Farmer Carry Logistics

If space is tight, instead perform:

• Heavy DB farmer hold

If space allows:

• 50–100 ft shuttle carries

Strength

Bench Press
5 × 5 @ RPE 8

Between sets:

10–12 DB or ring rows

WOD — “Friday Five”

5 Rounds for Time

• 10 DB hang clean & jerks
• 10 pull-ups
• 10 burpees

Time Cap: 15 minutes

Goal

This should be quick.

Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—

Strength

Bench Press
5 × 5 @ RPE 8

Between sets:

10–12 DB or ring rows

WOD — “Friday Five”

5 Rounds for Time

• 10 DB hang clean & jerks
• 10 pull-ups
• 10 burpees

Time Cap: 15 minutes

Goal

This should be quick.

Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—

Strength

Bench Press
5 × 5 @ RPE 8

Between sets:

10–12 DB or ring rows

WOD — “Friday Five”

5 Rounds for Time

• 10 DB hang clean & jerks
• 10 pull-ups
• 10 burpees

Time Cap: 15 minutes

Goal

This should be quick.

Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—