Mobility and Activation Work
2 Sets
10/10 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch
:30/:30 Pigeon Pose
Specific movement Prep
3 Sets, For Quality
10 Bootstrap Squats
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps

Warm up to your back squat weight
Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM

Level 2:
As prescribed

Level 1:
Back Squats
10:00 EMOM
5 Reps @ Moderate Load

Masters 55+:
As prescribed

Workout
“Closer to the Sun”
3 Rounds for Time
15 Power Clean
21-15-9 Toe to Bar (round 1, round 2, Round 3)
15 Thrusters
21-15-9 Bar Facing Burpees (round 1, round 2, round 3)
Load: 115/75lb, 52/34kg

Level 2:
3 Rounds for Time
15 Power Clean
15-12-9 Toe to Bar
15 Thrusters
15-12-9 Bar Facing Burpees
Load: 95/65lb, 43/30kg

Level 1:
3 Rounds for Time
15 Hang Power Clean
15-12-9 Kipping Knee Raises
15 Thrusters
15-12-9 Lateral Burpee Step-Overs

Load: 65/45lb, 30/20kg
Masters 55+:
3 Rounds for Time
15 Power Clean
15-12-9 Toe to Bar
15 Thrusters
15-12-9 Bar Facing Burpees
Load: 75/55lb, 34/25kg

(Re-Test from 5-31-2024)
Goal: 10-13 minutes
Time Cap: 15 minutes
Stimulus: High-volume engine test with barbell cycling and gymnastics interference
RPE: 9/10
Primary Objective:
Manage grip and breathing to stay smooth and composed through the transitions—especially between gymnastics and barbell movements.
Secondary Objective:
Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.
Workout Strategy:
This workout will challenge your grip, lungs, and barbell cycling under fatigue. Start with a composed 15 power cleans, aim for 2–3 quick sets (8-7 or 6-5-4). Toes-to-bar are layered in with a descending rep scheme, so break early on the 21s to stay fresh for the barbell that follows. The 15 thrusters will hit hard and build fatigue over the course of the workout. The goal is to attack them in either an unbroken set or 2 sets with either a 9-6 rep scheme or 8-7. Keep the bar moving with good breathing. The bar-facing burpees will jack the heart rate up, so stay low and find a sustainable burpee pace. The round of 15 will require a big push, so stay strong and consistent through the middle round here before finishing fast in the round of 9.
Movement Modifications:
Power Clean: Scale load or substitute with dumbbell power cleans.
Toes-to-Bar: Modify to toes-to-target, knee raises, or V-ups. Reduce reps (e.g., 15-12-9)
Thrusters: Scale barbell load, or substitute with dumbbell thrusters or front squats for shoulder limitations.
Bar-Facing Burpees: Step-over burpees or lateral burpees to a line for those with jumping restrictions; reduce reps if needed.

ONE MORE DAY TO GET BASEBALL TICKETS FOR THE THRESHERS GAME SATURDAY NIGHT! $17 for game, all you can eat food for 3 hours, discount beers, and fireworks after the game

Today is a handstand walk day. DON’T SKIP if you cant walk on your hands. We have plenty of options.

General Prep
2 Sets: For Quality
12/9 Calorie Echo Bike / 200m Run
2 Wall Walks + :20 Nose to Wall Handstand Hold
:30 Wall Sit
:30/:30 side plank

Then get into progressions for the Handstand Walk
Gymnastics Skill Session
Handstand Walk Progression
Handstand Shoulder Taps
Handstand Walk along the Wall
Handstand Walk to the Wall
***if you do not want to go upside down at all we can do seated presses for the workout

“Agent Smith Protocol”
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
25ft (7.5m) Handstand Walk
400m Run
25ft (7.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 53/35lb, 24/16kg

Level 2:
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
15ft (4.5m) Handstand Walk (or 3 wall walks, or 8 handstand push ups)
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 53/35lb, 24/16kg

Level 1:
Every 8:00 x 4 Sets
15/11 Calorie Echo Bike
2 Wall Walks (or 10 seated presses)
300m Run
2 Wall Walks
300ft (100m) Farmers Carry
Load: 35/18lb, 16/8kg

Masters 55+:
Every 8:00 x 4 Sets
18/13 Calorie Echo Bike
15ft (4.5m) Handstand Walk
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry

Load: 44/26lb, 20/12kg

Goal: Finish each round in 6:00–7:30; use remaining time to recover
Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.
Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.

Workout Strategy:
Each round should feel like a controlled aerobic push that spikes grip and shoulder fatigue progressively. The Echo Bike starts things off with a hard but sustainable pace around 85% effort. After the bike settles into the handstand, walk with focus. Use short resets if needed but minimize failed attempts. The 400m run should be paced at a moderate clip that allows you to hit the second handstand walk confidently. Finish each round with the farmer’s carry, grip being the limiter here, aim to go unbroken or break once to stay efficient. Use the remaining rest time (1:00–2:00) to shake out your arms and prep for the next round.

Movement Modifications:

Farmer’s Carry: Use dumbbells, kettlebells, or reduce distance (200ft, 60m) if grip strength or space is a limiting factor.

Echo Bike: We can adjust to 22/17 Assault Bike or 24/19 Calorie Bike Erg

Handstand Walk: Scale to wall walks (2 reps), 25ft bear crawl, or handstand shoulder taps against a wall.

Run: We can move to a row for equal distance or bike erg for double the distance as the primary subs for the day.

GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17

General Prep
3:00 Cardio of choice
10 Bend and Bows
10 Torso Rotations
10 Cat Cows (Slow and Controlled)
10 Bird-Dogs
10 Dead-Bugs
Specific Prep
3 Sets
8/8 Single Leg Kettlebell RDL
10 Russian Kettlebell Swings
20 Bear Plank Shoulder Taps
20 Glute Bridges
4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups

“The Architect”
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 15 Russian Kettlebell Swings
Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 70/53lb, 32/24kg

Level 2:
Kettlebell Load: 53/35lb, 24/16kg

Level 1:
Kettlebell Load: 35/18lb, 16/8kg
:20-:30 Plank

Masters 55+:
Kettlebell Load: 44/26lb, 20/12kg

Goal: Build strength while maintaining quality movement under fatigue
Stimulus: Posterior chain + upper body pressing under fatigue and midline tension
RPE: 7.5–8/10
Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.
Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
Workout Strategy:
This is a strength and accessory combo designed to build posterior power and pressing capacity. Alternate stations every 2 minutes, odd sets for deadlift and kettlebell swings, even sets for bench press and planks. For the lifts, follow the prescribed progression and focus on bar speed and clean execution at each percentage. By round three, you’ll feel the effect of the kettlebell swings and plank in your core and grip, so bracing and tempo will be key. The kettlebell swings should be performed with powerful hip extension, avoiding any excessive lumbar hyperextension. For the plank, lock in shoulder position and glutes to keep the midline tight for the entire 45 seconds.
Movement Modifications:

• Deadlift: We can adjust to hex bar deadlifts, sumo deadlifts, or move to deadlifts off blocks in order to change the range of motion to a movement pattern that allows for less strain on the lower back.
• Bench Press: Floor press or dumbbell bench press would be the best alternatives for the day. Consider adjusting to a close grip bench press for those with shoulder impingement.
• Russian Kettlebell Swings: Reduce load or move to banded good mornings as the primary alternatives.
  Straight Arm Plank: Modify to forearm plank or elevated plank as needed for core endurance.

GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17

Mobility and Body Heat
500 m row
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpion Stretch
:30/:30 Samson Lunge Stretch
General Prep
3 Sets: For Quality
:30 Jump Rope
8 False Grip Ring Rows
:15 Ring Support Hold
:10 Bottom Of Dip Hold
6 Inchworm Push-Ups
10 Hollow Rocks

Then 10 Minutes to work on
Pull up progressions and/or ring muscle up progressions. examples of things you could do if you are not at the ring muscle up yet
-5 sets of 5 banded or not banded strict pull ups and dips or banded dips
5 sets of 5 false grip ring rows and push ups
5 sets of 5 lsit ring pull ups and dips

workout For Time:
Buy-In: 1000/900m Row

Directly Into…

5 Rounds
6/4 Ring Muscle-Ups or bar muscle ups
18 V-Ups or weighted sit ups
72 Double Unders

Directly into..

Cash-Out: 500/450m Row

“Neo”

For Time:
Buy-In: 1000/900m Row

Directly Into…

5 Rounds
6/4 Ring Muscle-Ups
18 V-Ups
72 Double Unders

Directly into..
Cash-Out: 500/450m Row
L
evel 2:
For Time:
Buy-In: 1000/900m Row

Directly Into…

5 Rounds
8 Burpee Chest to Bar Pull-Ups
18 V-Ups
54 Double Unders

Directly into..
Cash-Out: 500/450m Row

Level 1:
For Time:
Buy-In: 800/700m row

Directly Into…

5 Rounds
8 Burpee Jumping Pull-Ups
18 Abmat Sit-Ups
90 Single Unders

Directly into..
Cash-Out: 400/350m Row

Masters 55+:
For Time:
Buy-In: 1000/900m Row

Directly Into…

5 Rounds
8 Burpee Pull-Ups
18 Alternating V-Ups
54 Double Unders

Directly into..
Cash-Out: 500/450m Row

Time Cap: 25min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set
Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
Workout Strategy:
This workout is structured like a sandwich: aerobic buy-in, gymnastic/skill middle, and a sprint finish. Start the row at about 85% effort—smooth but not burning too hot. The muscle-ups are the centerpiece: break early and often if needed to avoid misses for those that have muscle-ups, but more intermediate in skill level. For those that are proficient on Muscle-Ups, look to push the pace here and go unbroken.. Keep your midline strong and tight during v-ups, don’t rush and lose core integrity. For double unders, breathe, relax the shoulders, and stay consistent. If grip starts to go, shake it out during transitions. Once you get to the final row, empty the tank. Ideally trying to end with the last 200m as a full sprint.
Movement Modifications:
Ring Muscle-Ups: Jumping ring muscle-ups, low ring transitions, or banded muscle-up drills. Alternatively, 6-8 strict pull-ups + 6-8 deep ring dips.
V-Ups: Tuck-ups, straight-leg raises, or GHD sit-ups for advanced athletes wanting more difficulty.
Double Unders: Reduce reps to 50–60 or scale to 2:1 single unders or :40 of practice each round.
Row: Decrease distances to 750/600m and 400/300m respectively for scaled time domains

GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17

Mondays workout is below, but here is your week in review.
Monday: Snatch Pull + Hang Power Snatch + 2 Squat Snatch – Barbell mechanics and heavy position work
Wednesday: Deadlift + Bench Press Alternating EMOM – Foundational power and horizontal pressing
Friday: Back Squat EMOM – Rebuild position and strength under moderate load

Conditioning Focus:
Monday: Snatch + Box + Overhead Squat Triplet – Barbell cycling meets repeatable pacing
Tuesday: Row + RMU Conditioning – Gymnastic volume, midline conditioning, and aerobic capacity
Thursday: Handstand Walk Intervals – High-skill movement amidst long grind-style intervals
Friday: “Closer to the Sun” – Barbell and gymnastics stamina benchmark re-test

General Prep
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Specific Prep
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
5 Box Jumps

Strength
Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch
Level 2:
As prescribed
Level 1:
Every 2:00 x 5 Sets
Hang Snatch Pull + Hang Power Snatch + 2 Overhead Squats

Workout
***YOU DO NOT HAVE TO OVERHEAD SQUAT IF YOU STRUGGLE WITH THAT MOVEMENT! FRONT SQUAT OR BACK SQUAT IF YOU WANT
“Red Pill or Blue Pill”
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Level 2:
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Level 1:
5 Sets: For Time
10 Hang Power Snatch
10 Box Step-Ups
10 Back Squats
Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg
Box Height: 24/20in

Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
Workout Strategy:
Approach each round as a controlled sprint. Choose a barbell weight that allows for at least 6–10 unbroken reps on the power snatches and ideally an unbroken set on the overhead squats. Transitions between movements should be immediate—no wasted time. Step down on the box jump overs to conserve energy and keep rhythm. Maintain a strong, braced position on the overhead squats, focusing on shoulder stability and midline engagement. Use the 1:00 rest wisely, breathe deep, shake out the legs, and reset your grip. The goal is consistency across all five sets, not a blowout first round followed by a fade.
Movement Modifications:

Overhead Squats: Modify to front squats, dumbbell overhead squats, or reduce load if mobility/stability is a limiting factor.

Power Snatch: Scale load or adjust to hang power snatches or single-arm dumbbell snatches.

Box Jump Overs: Step-ups or step-overs for athletes with impact or knee/ankle limitations; adjust box height as needed.