Sunday Funday
Warm up- Coaches choice

16 Min Armap- split work how you want
10 Muscle Ups (ring first if you can) or chest to bar pull ups or 14 pull ups/banded pull ups
12 squat cleans 185/135
14 Handstand push ups
16 toes to bar
18 dead lifts 225/155
*we will try to get each team 2 bars but might end up adding and taking weight off for the two barbell movements

Wod 2
20 Minute amrap
Partner one completes ONE FULL ROUND of the work, then partner 2 goes
200 M Run
10 Wall balls
9 power snatches 115/75
8 burpees over your bar

8am and 9am are “The Bill”
It is Bill’s Birthday workout. Happy Birthday Bill!
There is adult weightlifting at 9am as well.

“The Bill”
68 Doubles (x3 singles)
68 Sit ups
68 Wall balls
68 Cal row
68 sandbag or med ball cleans over shoulder
68 Alt db snatches
68 Air squats
680 meter run. (Run 3.5 times to the fence and back)

General Prep
2 Sets: For Quality
:30 Echo Bike
:20/:20 Samson Stretch
10 Ring Rows or 6/6 Single Arm Ring Row
5 Push-Ups into Down Dog
Specific Barbell Prep
2 Sets: For Quality
3 Strict Press
3 Push Press
3 Split Jerks (footwork focus, no load)…
Pause in the catch for 2 minutes

Then, build to 65% for working weight on the Split Jerk

STRENGTH
Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%
Level 2:
As prescribed
Level 1:
As prescribed or possible adjustments to Push Jerk or Push Press
Masters 55+:
As prescribed or possible adjustments to Push Jerk

“Biscuits and Gravy”

15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 35/25lb, 15/12kg

Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups
Dumbbells: 25/15lb, 12/7kg

Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 30/20lb, 14/9kg

General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
:20 Extended Inchworm Hold
Specific Barbell Prep
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set

Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)

STRENGTH
Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches

Level 2:
As Prescribed

Level 1:
Hang Power Snatch
Every 2:00 x 7 Sets
3 Sets x 3 Reps @ Light
2 Sets x 3 Reps @ Moderate
2 Sets x 2 Reps @ Heavier

Masters 55+:
As prescribed

“Breakfast for Dinner”
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg

Level 1:
14:00 AMRAP
3 Wall Walks to 30in target off wall
7 Box Step-Overs
14 Alternating Dumbbell Snatch
7 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg

Masters 55+:
Wall Walks to 20in from wall
Dumbbell: 30/20lb, 14/9kg

Coaching Notes, Strategy, and Goals

Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance
RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

Workout Strategy and Flow:
The way we envision this workout going is to have athletes start on the wall and then do their 3 wall walks, move to the box-jump-overs for 7 reps, then to the dumbbell stationed furthest away from the wall and then back to the box and back to the wall in a nice flowy style AMRAP.

This will be a grindy triplet that stacks shoulder fatigue and challenges jumping efficiency under a tight time window. Start each round with composure on the wall walks, 3 reps should be quick and snappy, but don’t let sloppiness build under fatigue. Focus on clean lockout and fast transitions.

The box jump overs should be rhythmic and repeatable. Make sure to stay at a good steady pace that allows for consistency

For the alternating dumbbell snatches, unbroken is ideal. Move smoothly and breathe at the top of each rep. Maintain a wide base and really press through the legs and drive the dumbbell up through midline.

Movement Modifications:

Dumbbell Snatches: Reduce weight and / or move to Hang DB Snatch

Wall Walks: Wall Walk to Target @ 20in or 30in from the wall. Adjust the volume to 2 Reps or :30 Handstand Hold

Box Jump Overs: Adjust to Step-Overs or Lower the box height

General Prep
2 Sets for Quality
10/8 Calorie Row
10 Hanging Knee Raises
20 Single Unders
10 Air Squats
5 Push-Up to Down Dog
Specific Movement Prep
2 Sets: For Quality
10 Beat Swings
5 Toes-to-Bar (or Knees to Chest)
15 Double Unders or Single-Single-Double or 30 Single Unders
8 Wall Balls @ Working Loads

Gymnastics Skill Work
Ring Muscle-Ups OR PULL UP WORK OR BAR MUSCLE UP WORK

Ring Muscle-Up Drill Prep:
3 False Grip Ring Rows
3 Transition Drills (low rings / box assisted / band assisted
2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

“Shepherd’s Pie”
3 Rounds for Time
18/14 Calorie Row
18 Toes to Bar
72 Double Unders
24 Wall Balls
9/7 Ring Muscle-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
36 Double Unders
18 Wall Balls
9 Chest to Bar Pull-Ups
9 Ring Dips
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
3 Rounds for Time
15/12 Calorie Row
18 Kipping Knee Raises
72 Single Unders
18 Wall Balls
9 Ring Rows
9 Push-Ups
Wall Ball: 14/10lb, 6/4kg

Masters 55+:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
36 Double Unders
18 Wall Balls
9 Pull-Ups
9 Ring Push-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Workout Strategy:
This is a high-volume gymnastics test mixed with a full body interference style chipper. Pacing matters across all three rounds, especially in how athletes approach transitions between skill elements.
Start each round with a controlled but strong row. The workout is not won on the row and holding back a bit here to manage grip and midline fatigue will be key for the best result in the workout. For the Toes-to-Bar, break early to avoid blow-up. Think quick sets of 9-9 or 6-6-6 to stay ahead of grip and midline fatigue.
Double Unders are your reset—stay relaxed and unbroken if possible. Wall Balls should be completed in 1–2 sets (16-8 or 14-10), but not at the cost of blowing up before the ring muscle-ups. If needed, doing quick sets of 8 here to manage volume before Muscle-Ups is not a bad option.
Ring Muscle-Ups are the crux of the workout. Athletes should know their current capacity. The goal here should be to have a set plan of 5-4/ 4-3, 3-3-3/ 3-2-2, or even quick singles in the later rounds for those that need to manage the fatigue even further.
Movement Modifications:

Ring Muscle-Ups: Low Ring Banded or Toenail Spot Ring Muscle-Ups, 9 Chest-to-Bar Pull-Ups + 9 Ring Dips or 9 Strict Pull-Ups + 9 Strict Dips

Row: Sub Bike Erg or Ski (cal-for-cal)

Toes-to-Bar: Toes-to-Target, Hanging Knee Raises, V-Ups

Double Unders: 50 Double Unders or 100 Single Unders

Wall Balls: Lighter ball / Lower target or scale the volume to 16–20 reps instead of 24