General Prep

1:30-2:00 Cardio Choice

2 Sets: For Quality
5/5 Kettlebell Windmill
10 Alternating Single Arm Kettlebell Swings
:20/:20 Single Arm Plank
:10-:15 Hollow Hold
:10 -:15 Prone PVC Pipe Presses
10 Scap Pull ups

Then get into Handstand Walk Progressions

Gymnastics Skill

Handstand Walk Skills and Progressions

• Wall Facing Handstand Shoulder Taps
• Lateral Handstand Walk across the wall
• Handstand Walk to the Wall

“Sunshine”
16:00 AMRAP
12/8 Strict Pull-Ups
20ft (6m) Handstand Walk
12 American Kettlebell Swing
20ft (6m) Handstand Walk
Kettlebell: 70/53lb, 32/24kg

Level 2:
16:00 AMRAP
9/6 Strict Pull-Ups
15ft (4.5m) Handstand Walk
12 American Kettlebell Swing
15ft (4.5m) Handstand Walk
Kettlebell: 53/35lb, 24/16kg

Level 1:
16:00 AMRAP
6 Banded Strict Pull-Ups
20ft (6m) Bear Crawl
12 Russian Kettlebell Swing
20ft (6m) Bear Crawl
Kettlebell: 35/26kg, 16/12kg

Masters 55+:
16:00 AMRAP
9/6 Strict Pull-Ups
10ft (3m) Handstand Walk
12 Russian Kettlebell Swing
10ft (3m) Handstand Walk
Kettlebell: 53/35lb, 24/16kg

Goal: ~6 Rounds +/- 10-20 Reps
Score: Rounds + Reps

Stimulus: Gymnastics Density
RPE: 8/10

Primary Objective: Maintain movement consistency and pacing across the entire 16 minute AMRAP
Secondary Objective: Maintain Big Sets on Strict Pull-Ups… we want a dose effect here from going for a big set of strict pull-ups to start each round.

Workout Strategy:
This AMRAP tests shoulder stamina and upper body control across all three movement patterns. Strict Pull-Ups will accumulate quickly, but we should just give ourselves enough of a reset to maintain a good big set to open with. Maintain a steady cadence and quick transitions to the Handstand Walk.

The Handstand Walks are the focal point of this workout. Focus on shoulder stacking, straight arms and short breaks if needed. Completing these segments consistently will be the separator in this workout. Avoid being too aggressive early on and think about possibly breaking up into 10ft (3m) segments with short breaks early on to avoid failure later in the workout.

The American Kettlebell Swings are meant to be on the heavier side today and add in some grip interference for the Pull-Ups. Be sure to really use your hips and hip hinge to dynamically drive the kettlebell overhead.

Movement Modifications:

Kettlebell Swings: First reduce load. If needed, modify to Russian swings for shoulder limitations.

Strict Pull-Ups: First reduce volume to 8–10 reps. Then modify to banded strict pull-ups or jumping pull-ups with a controlled eccentric

Handstand Walk: Scale distance to 10ft or 15ft segments. Adjust to 4x5ft Handstand Walks to Wall, modify to wall-facing shoulder taps, box pike walks, or 2 Wall Walks for each segment.

General Prep

500/450m Row @ Easy Pace

2 Sets: For Quality
10 Kettlebell Single Leg Romanian Deadlifts
8 Kettlebell Taters

10 Goblet Cossack Squats

Specific Prep
w/ Empty Barbell
8 Romanian Deadlifts
6 Tall Muscle Clean
10 Behind the Neck Elbow Punch Throughs
8 Barbell Reactive Quarter Squat Jumps
4 Pause Front Squats

3 Hang Power Cleans
3 Front Squat (Pause 1 sec)
3 Hang Squat Cleans
3 Front Squats

Transition to the Rack
Build to working loads (~75% of Front Squat) For Front Squat Complex

STRENGTH
Pause Front Squat + Front Squat
Every 3:00 x 5 Sets
Set 1: 1+4 @ 75%
Set 2: 1+4 @ 75%
Set 3: 1+3 @ 80%
Set 4: 1+3 @ 80%
Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat
*After Each Set Complete 3 High Stick Jump Overs
Coaching Notes, Strategy, and Goals

Stimulus: Absolute and Positional Leg Strength

Cues: Push up through the elbows and keep the bar high and tight on the collar bone. Root through the floor while allowing the hips to drop back and down.

Modifications:
Level 1: 5 Front Squats across @ 31×1 Tempo, maintaining an RPE of around 7
Can move to Dual Kettlebell Front Squats or Goblet Squats if needed for those with front rack mobility issues

WOD
“Left Side, Strong Side”
For Time
9-7-5
Squat Clean
*500/450m Row
Load: 185/125lb, 84/57kg
*500/450m Row Finishes Each Set

Level 2:
Load: 155/105lb, 70/48
Level 1:
For Time
9-7-5
Hang Power Cleans
Front Squats
*400/350m Row
Load: 95/65lb, 43/30kg

Masters 55+:
For Time
9-7-5
Power Cleans
Front Squats
*500/450m Row
Load: 115/75lb, 52/34kg

Goal: 7:00–10:00
Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity
RPE: 8.5/10

Primary Objective: Manage squat clean pacing without redlining early
Secondary Objective: Row at a sustainable, aggressive pace that allows clean execution on the barbell. (Mind the pun)

Workout Strategy:
This workout is a classic blend of power and pacing—athletes will need to balance a moderately heavy barbell with short-to-mid rowing sprints. The row should be done at a hard, but repeatable effort (~85% output) to set up for the cleans without gasping for air.

For the squat cleans, quick singles are the most effective strategy for most athletes. Avoid touch-and-go reps unless you’re extremely confident in cycling the load. Each barbell set shrinks in volume, so intensity can increase as fatigue sets in, but barbell quality should never suffer.

The final row is where athletes can empty the tank and chase a strong finish.

Movement Modifications:

Row: Reduce to 400/350m Row or we could sub a Ski Erg at the same distance or double the Bike Erg Distance.

Squat Clean: First reduce load. If needed, adjust to power clean + front squat or hang squat cleans for mobility limitations or lower back issues.

General Prep
2 Sets: For Quality
10 Cat Cows
10/10 Bird Dogs
10/10 Quadruped Thoracic Rotations
6 Inchworm Push-Ups
10 Plate Ground to Overhead
10 Overhead Plate Press + 10 sec Overhead Hold

Specific Prep

• Empty Barbell
  5 Barbell Strict Press + 8 Barbell Push Press
  5 Tempo Push-Ups 21×1 *focus on explosive fast press
• Light Barbell
  3 Strict Press + 5 Push Press
• 5 Push ups

Final Loading
Move to Working Loads and to working plyo push-up variation for the day

Every 3:00 x 5 Sets
3 Strict Press + 5 Push Press
+
3-5 Plyometric Push-Ups

Perform at 75%+ of Strict Press
Focus: The focus on the Strict Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.
Cue: Vertical press, keep the bar close, and finish over midline with a tight locked out position.

We are doing 3-5 plyo push-ups here to really work on the dynamic extension and have speed of contraction. If speed tends to diminish after 3 then just do 3.. if you can keep 5 with great speed and power please keep 5.

Modifications:
Dumbbell Strict Press + Dumbbell Push Press
Elevated Traditional Push-Ups or Kneeling Plyometric Push-Ups

“Fourth Quarter”

15:00 EMOM
minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press
minute 2: 16 Dumbbell Renegade Row
minute 3: 100ft (30m) Overhead Plate Carry
minute 4: 15-20 GHD Sit-Ups OR Weighted sit ups OR VUPS
minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 53/35lb, 24/16kg
Plate: 45/25lb, 20/10kg

Level 2:
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 35/26lb, 15/12kg
Plate: 45/25lb, 20/10kg

Level 1:
Dumbbells: 30/20lb, 14/9kg
Kettlebells: 26/18lb, 12/8kg
Plate: 25/15lb, 12/7kg
15-20 Abmat Sit-Ups

Masters 55+:
Dumbbells: 30/20lb, 14/9kg
Kettlebells: 35/26lb, 16/12kg
Plate: 45/25lb, 20/10kg
15-20 V-Ups

Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement
Secondary Objective: Sustain posture and shoulder position under dynamic load
Workout Strategy:
This EMOM rotates through four intentionally midline-demanding movements with different contraction types: floor pressing for controlled horizontal pushing, renegade rows for anti-rotation and bracing, overhead carries for posture and load stability, and GHD sit-ups for dynamic trunk flexion.
Each movement should be performed with tempo and precision. On the floor press, stay in a hollow body hold and keep the lumbar flat against the ground, while maintaining a tight position of shoulders and feet off the ground… Select a KB load that challenges pressing without compromising form. Renegade rows should be deliberate with a wide stance and no torso twist. The overhead plate carry is about upright posture and external rotation, the shoulders should stay locked in. GHD sit-ups are to be done with rhythm, not speed.
Rest minute is built in for recovery and flow of the workout. Use it to reset and get ready for each round.
Movement Modifications:

GHD Sit-Ups: Reduce reps to 10–12 or reduce the range of motion. Alternatively sub with weighted Abmat Sit-Ups or V-Ups (15–20 reps).

Dual KB Hollow Body Floor Press: First reduce kettlebell load. If hollow hold is too demanding, move to bent-knee position or eliminate hollow hold and just move to a floor press with feet planted by your butt on the floor and back plate.

Renegade Row: Use lighter DBs or perform bird-dog rows or chest-supported rows.

Overhead Plate Carry: Reduce distance to 50ft (15m), or move to a Single Arm Overhead Carry if the thoracic mobility is an issue.

General Prep:
2 Sets: For Quality
200m Run or 15/11 Calorie Echo Bike
30 sec Jump Rope Practice
:15 Dead-Hang + 15 Active Hang
8-10 Bar Kip Swings
10 single arm ring rows

Then go through bar muscle-up progressions OR PULL UP PRACTICE
Gymnastics Progressions
Bar Muscle-Ups

• Box Transition Bar Muscle-Up
• Banded Bar Muscle-Ups

These should be the focus today to keep things simple and get moving into this long aerobic piece today.

“Boone’s Gauntlet”

Every 18:00 x 2 Sets
800-400-200m Run
8-4-2 Bar Muscle-Ups
80-40-20 Double Unders
*15/11 Calorie Echo Bike
*Echo Bike Finishes each round on set 1 and starts each round on set 2
You are doing this completely backwards the second time through

On the second time through this please complete in reverse order.
This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.

This means as written on the way down, then start on the bike then 20-2-200m on the way back up.

Level 2:
Every 18:00 x 2 Sets
800-400-200m Run
16-12-8 Pull-Ups
40-30-20 Double Unders
*14/10 Calorie Echo Bike to Finish each round

Level 1:
Every 18:00 x 2 Sets
600-300-150m Run
16-12-8 Jumping Pull-Ups
100-80-60 Single Unders
*12/9 Calorie Echo Bike to Finish each round

Masters 55+:
Every 18:00 x 2 Sets
800-400-200m Run
16-12-8 Pull-Ups
40-30-20 Double Unders
*14/10 Calorie Echo Bike to Finish each round

Goal: Finish each round in 14:00-17:00
Time Cap: 17:00 on Round 1. 18:00 Round 2.

Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions
RPE: 8/10

Primary Objective: Manage high-skill bar muscle-ups under increasing fatigue
Secondary Objective: Sustain consistent pacing through cyclical efforts

Workout Strategy:
This workout delivers two rounds of dense mixed-modal conditioning. Set 1 follows a classic progression where the volume of running decreases while gymnastics and jump rope volume shrinks proportionally. Set 2 flips the script, starting with the bike and moving toward the biggest run and bar muscle-up set last. This structure exposes pacing holes and forces composure in both “front-loaded” and “back-loaded” fatigue scenarios.

Athletes should manage transitions and breathing early in Set 1 and be prepared for the bike to spike heart rate before every skill movement. Set 2 will feel more aggressive from the start, keep the jump rope smooth, break the muscle-ups early if needed, and save your legs for the 800m at the end.

Movement Modifications:

Echo Bike: Reduce to 12/9 calories as needed.

Bar Muscle-Ups: First reduce reps (6-3-2), then scale to Pull-Ups (16-12-8). For athletes still developing the skill of the Bar Muscle-Up, Jumping Bar Muscle-ups or a Strict pull-up + Ring dip combo may be used.

Double Unders: Reduce to 60-30-20 or scale to single unders 100-80-60

Running: Reduce distance to 600-300-200m if pacing is significantly delayed. Or adjust to Row @ 1000/900m – 500/450m – 250/225m

Mondays workout posted below the weekly preview
Monday
3 Position Snatch (Hang, Low Hang, and Floor) with an emphasis on speed through the middle and a strong receiving position. Conditioning focuses on metabolic conditioning with a cycling Power Snatch workout.
Tuesday
Bar muscle-up skill work (box transition and banded) followed by a long, aerobic conditioning piece (“Boone’s Gauntlet”), combining running, muscle-ups, double unders, and Echo Bike.
Wednesday
A combination of strict and push press strength work, followed by plyometric push-ups. Conditioning emphasizes core stability and endurance with kettlebell, renegade row, and GHD sit-up EMOM.
Thursday
Pause front squats to build positional and absolute leg strength, combined with a conditioning piece that includes squat cleans and rowing.
Stimulus: Leg strength and endurance.
Friday
Focus: Handstand walk skills with progressions targeting shoulder stability and control, followed by a conditioning AMRAP mixing strict pull-ups, handstand walks, and kettlebell swings.
Stimulus: Upper body endurance, skill development, and aerobic conditioning.

General Prep
2:00 Cardio
10 PVC Pipe Pass-throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
20 Plank Shoulder Taps
10 Alternating Box Step-Ups
10 Air squats

Specific Prep
w/PVC
5 Dip Shrug High Pull
5 High Hang Muscle Snatch
5 Overhead Squat
5 Snatch Balance
5 sets of this complex
-high hang snatch, mid hang snatch, snatch from shin

Get to Working Loads
3 Position Snatch
Hang + Low Hang + Floor
*can drop the bar on the 3rd rep when lifting from the floor.

Every 90 seconds x 8 Sets
1+1+1 @ 70%+
Looking to build to a heavy for the day

% of 1RM Snatch

Workout
“Mobile, Agile, Hostile”

For Reps:
10:00 AMRAP
6 Burpee Box Jump Overs
12 Wall Balls
2-4-6-8… Power Snatch
Box Height: 24/20in
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Power Snatch 135/95lb, 61/43kg

Level 2:
Box Height: 24/20in
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Power Snatch 95/65lb, 43/30kg

Level 1:
For Reps:
10:00 AMRAP
6 Burpee Box Step-Overs
12 Wall Balls
2-4-6-8… Hang Power Snatch
Box Height: 24/20in
Wall Ball: 14/10lb, 6/4kg
Power Snatch 75/55lb, 34/25kg

Masters 55+
For Reps:
10:00 AMRAP
6 Burpee Box Jump Overs
12 Wall Balls
2-4-6-8… Power Snatch
Box Height: 20in
Wall Ball: 14/10lb, 6/4kg
Power Snatch 75/55lb, 34/25kg

Stimulus and Objectives:
Stimulus: Moderate Barbell Cycling Under Pressure / Mixed-Modal Grind
RPE: 9/10
Primary Objective: Sustain consistent pacing on the BBJO and Wall Balls
Secondary Objective: Sustained quick singles and efficient technique on the barbell.
Workout Strategy:
This 10:00 AMRAP builds quickly, the snatches climb in reps, while the burpee box jump overs and wall balls remain fixed. That means as fatigue builds, the barbell becomes the primary time drain.
The first 3 rounds (2-4-6) should move quickly, athletes should be tackling fast singles and stay calm even in the early rounds.. In the 8s and 10s, the Snatches become the priority in terms of pacing and staying on top of the bar as this will become the primary time drain.
The Burpee Box Jump Overs should be smooth and steady, while attacking the Wall Balls as unbroken sets throughout. This along with the quick singles on the Power Snatch will help to maintain pace throughout the AMRAP.
Movement Modifications:

Burpee Box Jump Overs: Adjust the Box Height, move to Step-Overs, or even move to Elevated Burpee Box Step-Overs.

Power Snatch: Start by reducing the load. If needed, modify to a hang power snatch or dumbbell snatch for athletes with mobility or skill limitations.

Wall Balls: Reduce weight or target height first. If needed, scale volume to 10 reps and as a last mod we can move to Air Squats.