Strength/Weightlifting
Dead Lift Day - 16 Min Clock
4 sets × 6 reps @ 70%
3 sets × 4 reps @ 75%
2 sets × 2 reps @ 85%
*Percentages based on current Dead Lift 1RM; crisp reps only.
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Comp Track
14 Min AMRAP
10/12 Calorie Echo Bike
7 Barbell Push Presses, 65/95 lb
13 Sit-Ups
*Use a smooth bike pace and keep the push press sets technically crisp after the deadlift volume.

 Strength/Weightlifting
15 Min Clock - Olympic Lift Complex
Every 90 sec × 10 rounds:
Odd rounds: 1 Hang Power Snatch + 1 Overhead Squat
Even rounds: 1 Power Clean + 1 Push Jerk
*Use the same weight on the barbell for both, increase if you want each rnd
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Comp Track
15 Min AMRAP
12/15 Calorie Row
3 Bar Muscle-Ups
9 Box Jump-Overs, Step Down
6 Wall Balls, 14/20 lb

Strength/Weightlifting
Dead Lift Day - 15 Min Clock
2-sec Paused Dead Lift, pause just below knee
5 sets × 4 reps @ 65%
3 sets × 3 reps @ 75%
2 sets × 2 reps @ 80%
*Use conventional 1RM for percentages; reset each rep.
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Comp Track
16 Min E4MOM x 4 rounds
10/12 Calorie Echo Bike
6 Barbell Front Squats, 95/135 lb
4 Wall Walks or 6 Handstand Push-Ups
Rest the remainder of each interval.

Comp Track
24 Min E3MOM x 8 rounds
30 Double-Unders or 60 Single-Unders
9 Ring Dips or 12 Hand-Release Push-Ups
10/12 Calorie Echo Bike
Rest the remainder of each interval.

Strength/Weightlifting
Dead Lift Day - 17 Min Clock
Conventional Dead Lift
6 sets × 3 reps @ 75%
3 sets × 2 reps @ 85%
1 set × 1 rep @ 90%
*Finish with one confident single; stop if position or speed breaks.
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Comp Track
16 Min EMOM x 4 rounds
Minute 1: 12/15 Calorie Row
Minute 2: 6 Bar-Facing Burpees over a 35/45 lb barbell + 10 V-Ups
Minute 3: 8 Handstand Push-Ups or 10 Pike Push-Ups
Minute 4: Rest

Partner Day
Comp Track
28 Min Partner Chipper
For Time, split reps as desired:
40/50 Calorie Echo Bike
24 Hang Power Snatches, 65/95 lb barbell
40 Box Step-Ups, 20/24
40 Toes-to-Bar or 60 Hanging Knee Raises
500 m Row
*One partner works while the other rests; divide the cardio and barbell work strategically, then finish with a controlled shared row.

Open Gym Sundays