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.

3 shorter ones today

Workout 1-12 Minutes split how you want
Ski 300 split how you want
10 Synchro single Hang db snatches
8 wall wall walks split how you want
10 synchro single Db thrusters

Workout 2
10 minutes. (remember this one)
Alternating rounds with a partner
8 KB swings
6 kb goblet squat
Run 200

Workout 3
30 Bar-Facing Burpees (split)
Then 1 Round of: (all with the same bar, deadlifts will be easiest)
30 Power Cleans (185/125)
30 Front Squats
30 Push Jerks
30 deadlifts
Cash-Out:
30 Bar facing burpees Split

8am Endurance –
35 Minutes Amrap 1 partner works at a time, split how you want
100/90 cal bike
100 cal row
100 cal ski
In remainder of the 35 minutes Amrap of
21 Burpees over db
21 sand bags over shoulder
21 Weighted (or not) single db box step overs

9am
5:00 Cardio Choice
–
2 Sets:
15 Air Squats
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
8/8 Single Kettlebell Suitcase Deadlift
8 Russian Kettlebell Swings

Main Workout:
3 Sets: For Time- 40 minute cap
400m Run
50 Air Squats
400m Run
40/32 Calorie Row
400m Run
25 Toes to Bar

Teams of 3

4th of July workout – split as needed
1,776 meter Row
Then, complete the following in any order (chipper-style, finish one movement before starting next)

76 Burpees over dumbbell

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Wall Balls (20/14)

100 Kettlebell Swings (53/35)

100 doubles

100 Dumbbell Snatches (50/35)

100 walking lunges

General Prep and Activation
2 Sets: For Quality
200m Run
10 Hollow Body Banded Pull-Overs
:15 Arch Hold
:30 Down Dog Calf Gas Pedals

Specific Prep
2 Sets
:15 Wall Lean March + :15 Wall Lean Sprint
3-5 Jumping Pull-Ups with Controlled Eccentric
3 Half Kneeling Rotational Medball Slam
5 Bar Kip Swings + 5 Kipping Knees to Chest

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible

Level 2:
3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:
3 Eccentric Pull-Ups with Slow Negative
Masters 55+:
As prescribed

****IF YOU HAVE NOT DONE HIGH VOLUME TOES TO BAR RECENTLY CUT THE REPS TO 60 MAX
Toes-to-Bar: First reduce volume (30-20-15-10). Then move to Toes-to-Target, Alternating Toes to Bar, Hanging Knee Raises, or V-Ups as needed to maintain stimulus and intensity.

Wod
“Even Flow”

For Time:
400m Run
40 Toes to Bar
400m Run
30 Toes to Bar
400m Run
20 Toes to Bar
400m Run
10 Toes to Bar

Level 2:
400m Run
30-20-15-10 Toes to Bar

Level 1:
300m Run
30-20-15-10 Kipping Knee Raises

Masters 55+:
400m Run
30-20-15-10 Alternating Toes to Bar

Goal: 11:00-15:00
Time Cap: 18:00
Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference
RPE: 8.5/10

Primary Objective: Sustain Toes-to-Bar efficiency through descending sets
Secondary Objective: Keep run pacing consistent to preserve grip and core

Workout Strategy:
“Even Flow” is a descending gymnastics ladder paired with repeated run efforts, designed to test core stamina, grip control, and aerobic pacing. Each run should be steady, around 80–85%, to allow for solid turnover into Toes-to-Bar sets.

The first set of 40 will be the separator—break early and often to avoid midline burnout. As the reps descend, sets should tighten up. If paced smartly we should be able to keep consistent sets across as the reps descend. Focus on maintaining sets of 5+ every time you jump up to the bar.

Movement Modifications:

Run: Reduce to 300m or 200m as needed
Sub: 1000/900m Bike Erg / 500/450m Row or Ski (Note this will create a good amount of interference

Toes-to-Bar: First reduce volume (30-20-15-10). Then move to Toes-to-Target, Alternating Toes to Bar, Hanging Knee Raises, or V-Ups as needed to maintain stimulus and intensity.