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.

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