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.

General Prep
3 Sets: For Quality
10 Bootstrap Squats
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
5 Tall Muscle Cleans
5 Front Squats
3 Hang Squat Cleans
Specific Prep
1.1.1 Squat Cleans @ 50%
4 Bench Press @ 50%
10 Wall Balls
1.1.1 Squat Cleans @ 60%
THIS IS 3 REPS. The dot between mean rest 10 seconds
4 Bench Press @ 60%
10 Wall Balls

Load to 70% of Bench
Load to 75% of Squat Clean

“Them Bones” **Alternating stations every 2 minutes so 6 sets of each
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 1.1.1 Squat Clean (first 2:00)
Station 2: 4 Bench Press + 16 Wall Balls (Second 2:00)

Squat Clean:
@ 70%+ of 1RM Squat Clean

Bench Press Loading:
Set 1: 70%
Set 2: 70%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%+
Wall Balls: 20/14lb, 9/6kg

Level 2:
12 Wall Balls: 20/14lb, 9/6kg
Level 1:

Every 2:00 x 12 Sets, Alternating Stations
Station 1: 2.2.2 Hang Power Cleans
Station 2: 8 Bench Press + 12 Wall Balls
Hang Powers: @ light to moderate loads 6-7 RPE

Bench Press Loading:
@ light to moderate loads 6-7 RPE

Wall Balls: 14/10lb, 6/4kg
Masters 55+:
12 Wall Balls: 14/10lb, 6/4k

Goal: Consistent Mechanics under increasing loads
Score: Sum Total Load between Squat Clean and Bench
Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength
RPE: 8/10
Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples
Secondary Objective: Stay consistent on the Bench, while managing wall ball interference
Workout Strategy:
“Them Bones” is a heavy alternating EMOM that targets full-body strength, front rack positioning, and pressing under fatigue. The 1.1.1 squat clean format emphasizes repeatability and battery work, treating each rep as a single with a controlled 10 second reset between.
On the bench press, weight should feel moderately heavy but manageable. Athletes should move with tempo—no bouncing—and maintain tight control into the 16 wall balls, which will immediately challenge shoulder endurance and breathing.
This is as much about position and pacing as it is about raw power. Move intentionally and avoid overreaching early.
Movement Modifications:

Wall Balls: – Reduce loads, target height, or volume (12 reps)

Squat Clean: Start by reducing the loading. If needed, switch to power cleans or hang squat cleans for athletes with limited mobility or capacity.

Bench Press: Look to move to Floor Press or Dumbbell Bench for Shoulder Limitations. Adjust reps to 6–8 if using lighter DBs.