Mondays workout is below. here is the week in review
Strength & Weightlifting
Focus: Wave Progressions + Technique Reinforcement
Athletes build from moderate-volume touch-and-go work to heavy singles in squat clean, split jerk, and power snatch.
Monday: Squat Clean
Tuesday: Split Jerk
Friday: Power Snatch

Gymnastics
Focus: Strict Pulling + Handstand Proficiency
A steady mix of strict pull-ups, wall-facing HSPUs, shoulder taps, and midline conditioning. Reinforce scapular engagement and bracing through all inversion work along with pull-up and toe to bar volume pieces. Prioritize quality over volume in accessories.
Monday: Pull-Up Volume
Tuesday: Wall-Facing HSPU, Ring Face Pulls
Friday: Toes to Bar Volume with Interference

Metabolic Conditioning
Focus: Mixed Modal Pacing + Aerobic Stamina
Classic couplets, EMOMs, and AMRAPs train both repeatable power output and sustained pacing.
Monday: Squat & Pull combo
Wednesday: Long aerobic grind w/ transitions
Friday: Gymnastics + barbell stamina

Mobility and Bodyheat

2:00 Cardio Choice

10/10 sec Hand to Hang Wrist Rotations
:15/:15 sec Overhead Lat and Tricep Stretch
:30 sec 90/90 Hip Switch Rotations
General Prep
2 Sets:
6 Tall Muscle Cleans
10/10 Behind the Neck Elbow Punch Throughs
8 Quarter Squat Reactive Jumps
8 Barbell Good Mornings
6 Front Squats
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep and Barbell Primer
2 Sets w/empty barbell
3 Hang Muscle Cleans
3 Tall Squat Cleans
3 Hang squat clean
ADD LOADS
3 Slow Pull Squat Clean
3 squat cleans

Get to Working Loads

Squat Clean- strength
Every 90 seconds x 10 Sets
Sets 1-5: 2 Squat Cleans @ 75%
(Touch & Go)
Sets 6-10: 1 Squat Clean @ 80-90%
% is Based on 1RM Squat Clean

“Wax On, Wax Off”
******If you haven’t done high volume pull ups in awhile today IS NOT the day try RX
For Time:
20-15-10-15-10-5
Front Squat
Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 2:
For Time:
16-12-8-12-8-4
Front Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
16-12-8-12-8-4
Front Squat
Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg

Masters 55+
For Time:
16-12-8-12-8-4
Front Squat
Pull-Ups

Barbell: 75/55lb, 34/25kg

Stimulus and Objectives:
Score: Time
Time Cap: 14:00
Goal: 7:00 – 11:00
Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue
RPE: 8/10
Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently
Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.
Workout Strategy:
“Wax On, Wax Off” is a classic push-pull combo with substantial volume that requires breathing, composure, and postural control. The first set of 20 will set the tone. Look to break up strategically to allow for even pacing across the workout.
Front squats should be cycled as unbroken smooth reps or at most 2 sets for each set. Keep elbows high, heels grounded, and breathe through the top.
Pull-ups are where grip and arms can fade. Plan early breaks (e.g., 10-10, 8-7, 6-4) and stay quick on transitions. Don’t fall into the trap of going out hot on the round of 20 and struggling through the back half.
The descending-ascending rep scheme brings the mental game into play during the second round of 15s, so pace this round like your opener.
Movement Modifications:

Pull-Ups: First consider reducing volume to 16-12-8-12-8-4 reps per round or modify to banded pull-ups, jumping pull-ups. Lastly we can move to ring rows to keep the stimulus and have athletes stay moving.

Front Squats: First reduce loading to keep within the intended rep range per set. If needed, move to Back Squats or use DB Front Squats or Goblet Squats.

Workout 1- Teams of 2
11 minute Amrap
28 Cal Ski
14 Synchro DB snatches
14 Handstand Push ups
14 Synchro Toes to bar
Rest 2 Minutes
Straight into 4 minutes
21-15-9
Clean and jerk
Burpees over your bar-
IF you complete the 21-15-9 go for max reps of burpees over your bar.

Wod 2
17 Minutes
200 Foot Single arm farm carry (at side)
50 Cal Row
200 Foot single arm OVERHEAD kb carry
50 Goblet squats

8am

35 Minute Amrap. teams of 3, split how you want
50/45 Cal Bike
50 DB snatches
50 Cal ski
50 burpees over db
50 cal row
50 DB hang clean and jerk

9am
warm up
7:00, For Quality
1:00 Cardio Choice
20 Lateral Line Hops
10 Alternating Reverse Lunges
5 Inchworm Push-Ups

For Time 30ish minute cap
400m Run
50 Wall Balls
400m Run
50/40 Calorie Row
400m Run
50 American Kettlebell Swings
400m Run
50 Burpees
400m Run
50/40 Calorie Echo

Wall Ball: 20/14lb, 9/6kg

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.