-10 Barbell Atlas Lunge
-1 Barbell Power Clean & Jerk

-9 Barbell Atlas Lunge
-2 Barbell Power Clean & Jerk

…Continue decreasing Atlas Lunge by 1 rep and increasing Clean & Jerks by 1 rep until…

-1 Barbell Atlas Lunge
-10 Barbell Power Clean & Jerk

*Atlas Lunge- with the barbell on your back, 1 reverse lunge left leg, 1 reverse lunge right leg, 1 standard back squat= 1 REP

Suggestions Men: 75-95# Women: 55-65#

Goal: 14-20 Minutes

Coaches Notes

Let us just say, you’ll be glad the Atlas Lunge reps are the DESCENDING ones! Both movements in this workout will force you to spend a lot of time under tension, so do your best to control your breathing and break up the work before you feel like you NEED TO.

We want you to use the same weight for both movements, so take that into consideration when making your decision. The weight you’ve chosen is appropriate if, when fresh, you could do the sets of 10 Atlas lunges and the 10 clean & jerks UNBROKEN. Now, you won’t be fresh by the time you get to the 10 clean & jerks, so we totally understand if you’re knocking those out in 2s and 3s by that point.

And while you should be ABLE to do the 10 Atlas lunges out the gate unbroken, we think it would be smart to break up the sets of 10, 9, and 8 from the start, but no more than once per set. Then, see if in the rounds of 7 and 6 you can start stringing those sets together without breaking.

4 Rounds

-200 Meter Run
-15 Toes to Bar
-20 Barbell Bench Press 200 Meter Run

Rest 1 Minute Between Each Round

Toes to Bar Options:

20 Alternating V-Up -OR- 15 V-Up

Suggestions Men: 75-95# Women: 55-65#

Coaches Notes

We’re looking for each of the 200 meter runs to take 0:50-1:10. It’s likely that your speed will decrease with each passing round, so if you find yourself on the high end of that target range in the first round, it would be wise to reduce the distance to something you can get through a bit quicker through the entire workout.

The toes to bar can afford to be broken up once or twice. It’ll be important that you can string together at least 5 reps at a time. If that’s not where you’re at with this movement right now, consider customizing by reducing the range of motion (toes “near” the bar) or going with a movement swap.

For the bench press, you should be able to knock out 12-15 reps when you’re fresh. Beyond that, you might need to take a quick break every 7-8 reps but not much more frequently than that – ESPECIALLY if you don’t have a spotter nearby. Please be wise when choosing your weight for this workout.

Every 4 Minutes for 24 Minutes (6 Rounds Total)

-15 Barbell Push Press
-10 Burpee Pull Up
-200 Meter Run

This version could also be done with: 20 Sandbag Push Press

If you don’t have a pull up bar you could also do: 10 Burpee + 10 Inverted Row
-OR- 10 Burpee + 10 Barbell Bent Over Row

Suggestions Men:  75-95# Women: 55-65#

Coaches Notes
Ye be warned! This workout is going to take some guts!

For starters, you absolutely need to choose a load that will allow you to do all 15 push press unbroken. There’s simply no time to need to break those up. You’ll know you chose the right weight if you still have 5-7 reps “left in the tank” once you get to 15.

The burpee pull ups are likely to eat up the bulk of the time… and be the source of your panic. Ideally, you’re knocking out one rep every 6-8 seconds. That means getting through the 10 reps in 1:00-1:20. If this pace is not one you can sustain – REDUCE THE REPS. If you don’t have a pull up bar or if the burpee pull up is taking too much of your time you can customize this movement by doing 10 burpees + 10 inverted row -OR- 10 burpees + 10 bent over row.

We want you to have a minute to run the 200 meters AND earn at least 45-60 seconds of rest before the next round. If you’re getting 30 seconds of rest (or less) – especially early on in the workout – it’s going to go downhill quickly. Make whatever weight, rep, or distance adjustments you need to stay within that goal window!!!

5 Rounds

-1 Minute Max Reps Barbell Squat Clean
-1 Minute Max Reps Double Unders / OR Single Unders

Rest 1 Minute Between Each Round

Suggestions
Men: 75-95# Barbell Women: 55-65 Barbell

Goal: 50-75 Squat Clean 200-375 Double Unders

Coaches Notes
Ouch, this one is going to bring the heat!

In order to meet the goal number of reps you’re looking to get anywhere from 10-15 reps per minute. Choose a weight that even when tired you could cycle 3-5 reps in a row. A good strategy for this one will be to open with a bigger set and then chip away at quick singles. Keep in mind, you might want to take 10-15 seconds to transition and get set for the double unders. While working through your squat clean be sure to keep your back flat when pulling from the floor and chest up when driving out of the squat.

For the double unders, as soon as the minute starts you’ll want to start working. Don’t spend any time lollygagging. In order to meet the goal you’ll want to aim for 40-75 reps per minute. If you find yourself tripping a ton and wasting time, we would highly recommend customizing to either single unders or hops overs to stay moving.

5 Rounds
Each Round is on a 2-Min Clock

-15 Barbell Back Squat
Max Reps Dumbbell Burpee Power Clean

Rest 1 Minute Between Rounds

Suggestions
Men: 95-115# / 40# DBs Women: 65-75# / 25# DBs

Goal: 50-90 Reps

Coaches Notes

If you don’t know this yet – we will find a way to sneak a burpee into pretty much any movement, mostly because we know how much you ALL enjoy doing them. All joking aside, this one is going to get challenging very quick, and in true Black Pearl fashion that 1 minute of rest is going to go by very quickly!

Whatever weight you choose for the squats should allow you to do all 15 reps unbroken. It’s totally fine (and encouraged) that you use the last bit of your rest minute before each round to get the bar on your back. You should be moving on from those around the 35-40 second mark. That will give you a solid 1:15 to work towards accumulating dumbbell burpee power clean reps.

Once you’re finished with the squats try and get right to work on your burpee power cleans. In order to meet the goal for this one you’ll want to get between 10-16 reps each round. For the burpee portion of this movement you might choose to step in and out of the burpee or hop both feet at the same time. Choose a variation that you can sustain for the duration of the entire workout while meeting the goal number of reps. When you go to stand with your dumbbells, keep your back flat and chest up, going right into your power clean. Trust your ability to recover during your minute of rest, don’t hold back and give everything you can to each round!

4 Rounds

-200 Meter Run
-12 Toes to Bar
-OR- 12 Weighted Sit Up 200 Meter Run
-12 Kipping Pull Up

Strict Pull Up Option: 6-9 Reps

Goal: 12-18 Minutes

Coaches Notes

Today will be all about running hard and pushing through toes to bar/pull ups as quickly as you can!

Each run should be taking you :45-1:15. You’ll want to be running at consistent pace to start, and if you’re feeling good towards the end, you might consider trying to pick up your pace just a bit. If getting each run under 1:15 is going to be a challenge for you, we would you consider running for a period of time or cut back on the distance to roughly 150 meters.

When you get back from each run, try to go directly into either toes to bar or pull ups (whichever movement is up next). It’s encouraged to hold bigger sets while you use the run as a bit of a “recovery,” but if you can’t go unbroken, consider breaking into 2-3 sets with a short break. If you’re just learning these movements or perhaps you haven’t done them in a while, consider customizations that will challenge you but keep you moving quickly from one movement to the next.

-400 Meter Run

-15 Unbroken Barbell Power Clean
-30 Box Jump Over
-15 Unbroken Barbell Power Clean

-400 Meter Run

-15 Unbroken Barbell Power Clean
-30 Box Jump Over
-15 Unbroken Barbell Power Clean

-400 Meter Run

*If you break, you have to start the set of power cleans over again! (Might be wise to lower the weight if you’re really struggling)

Suggestions
Men: 75-95# / 20-24″ Box Women: 55-65# / 16-20″ Box

Goal: 12-18 Minutes

Challenging Weight But Still UNBROKEN

Coaches Notes

Ah, the dreaded “unbroken” mandate!!! Yes, each set of 15 power cleans HAS to be done without breaking. If you break, you have to start the set over and try again. What does it mean to “break”? It means you either 1) let go of the barbell completely, or 2) you allowed it to settle onto the ground (you should just TAP the bumper plates to the ground and move immediately into the next rep). You CAN rest with the bar at your hips or shoulders. (We just don’t recommend hanging out in either of those places for long – ha ha).

We’re encouraging you to choose a weight that you’re concerned you will WANT to break, but will be able to tough it out to the end. It’s hard to know what that weight should be. We recommend spending some time in your warm up (you do that, right?) trying out different weights for sets of AT LEAST 10 reps. If you feel you still have 5-7 reps left in the tank, but not much more – that’s probably a good weight.

For the 400 meter runs, push the pace on the first half then ease off the gas in the second half, try to relax your breathing and your shoulders for the next set of

cleans. Each one should take absolutely no longer than 2:30 – reduce the distance if it is! For the box jump overs, find a smooth, steady pace. We want you to be done with 30 reps in 2 minutes or less (even if that means jumping to a shorter height)!

Every Minute On the Minute for 20 Minutes

-Minute 1: 12 Unbroken Wall Balls
-Minute 2: 8 Push Up + Taps

Suggestions Men: 18-20# Ball Women: 12-14# Ball

Coaches Notes

For starters, the priority is that the wall ball reps are UNBROKEN. If you need to, reduce the reps to meet that goal and/or reduce the height of your target while still making it uncomfortable. Unbroken means at no point does the ball touch the ground or “rest”/settle on any surface other than your hands. You are allowed to pause briefly enough to reset your feet or regain balance after a wonky throw, but “unbroken” means without rest.

Focus on using your LEGS to do the work of getting the ball airborne and minimize the pressing motion with your arms as much as you can while still hitting your target. Obviously, your arms will have to do SOME work, but the less they do, the more stamina you’ll have left in the tank for the push up + taps. It would also behoove you to practice resting your arms/shoulders after each throw of the ball.

Break up the push up + taps early on. Short, frequent breaks will do your triceps a lot of good in being able to sustain for the entire workout. If you cannot do 8 push ups from your toes easily, you should be customizing to an elevated push up or from the knees.

-30 Bar Facing Burpee
-30 Barbell Clean & Jerk

Rest 3 Minutes

-20 Bar Facing Burpee
-20 Barbell Clean & Jerk

Rest 2 Minutes

-10 Bar Facing Burpee
-10 Barbell Clean & Jerk

* If Clean and Jerks are uncomfortable for you, do a power clean into a push press instead.

Suggestions Men: 75-95#  Women: 55-65#

Goal: Part 1: 5-7 Minutes Part 2: 3-5 Minutes Part 3: 1:30-2:30

Coaches Notes

Today we have 3 parts to the workout, and for each part we want you pushing at a hard pace. If you’re feeling up to it, make it hurt just a bit! Pay attention to the rest as it changes from 3 minutes to 2 minutes.

You’ll start with some bigger chunks of burpees. Do your best to stay consistent with how you move while pushing at a hard pace. Once you reach the last part of 10s, give it all you have. You may consider stepping in and out of the burpee to control your breathing, but to challenge your pace you’ll want to hop both feet/legs at the same time. Stay quick and low!

For the clean & jerk, you’ll want to break these up from the start, but we encourage you to hold on for some bigger sets. This could be anything from 15-20 reps at a time. Once you reach the 10s, you’ll want to push to go unbroken. The weight you choose should be light enough that you can do a set, take a short rest, and quickly get back to it! Stay aggressive with using your legs when you go overhead. When you go to receive, receive with your arms fully extended and stand up all the way (hips extended) before bringing the weight back down.

15 Minute EMOM
(Every Minute on the Minute for 15 Minutes)

Minute 1:

-8-12 Barbell Bent Over Row
-OR- 12-18 Alt Dumbbell Bent Over Row

Minute 2:

-10-15 Strict Bar/ Strict Ring Dip
-OR- 8-12 Barbell Bench Press

Minute 3:
-7 Barbell Back Squat

**This version can also be done with: Dumbbell Bench Press

Suggestions Bent Over Row

Men: 75-115#+ Women: 55-75#+

Bench Press
Men: 115-185#+ Women: 65-115#+

Back Squat:
Men: 135#+
Women: 85-95#+

Goal: Challenging but able to complete the work with 20-30 seconds rest

Coaches Notes

Bringing the intensity down a bit for this one today – it will be perfect for anyone who is feeling sore or tired from the week!

For this one you’ll want to challenge yourself with the weight you use, but be sure to get about 20-30 seconds of rest before heading into the next minute. For the bent over row make sure to pull the barbell to your chest for each rep. Your

back should be flat while you pull with your shoulders down and back to engage your lats. For the back squat, ideally this is done for a heavy set of 7 reps, but there should be no question of failure.

For the ring/bar dip feel free to break these up, but at a minimum we would want to have about 20 seconds of rest before the next minute. These will get challenging, so be smart with how many reps you choose to do. If your strength isn’t quite there for this number of dips, you might choose to do a few unassisted and then finish off by doing a few bench dips. For example, maybe you do 3 unassisted dips and then quickly transition into doing 7-10 bench dips. Other great customizations would be a banded dip or a jumping dip with a slow lower.