Little different format today. We will start with a 20 minutes strength and stick jump EMOM then go into a pull up piece.
Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch

General Warm-Up
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Tall Muscle Cleans
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
10 Alternating Down Dog Toe Touches

Barbell Primer:
*Empty Barbell
2 Sets
Clean Deadlift
Hang Clean High Pull
Hang Power Clean
Low Hang Power Clean

3 Sets:
Clean Deadlift
Hang Power Clean
Power Clean
*Building to starting loads

Strength
“Amarillo by Morning”
Clean Complex + High Box Jumps
20:00 EMOM
minute 1: Clean Complex
minute 2: 5 High STICK jumps

Clean Complex =
Clean Deadlift + Hang Power Clean+ Power Clean
*Starting @ 60% of Power Clean and increasing to a heavy for the day
Stick Jumps: Choice on height. Looking for a challenging set

Goal: Build to 90% of 1RM Power Clean
Score: Max Load

Stimulus: Speed, Power, Coordination / Anaerobic
RPE: 7/10

Primary Objective: Build to a technical heavy for the day
Secondary Objective: Challenge yourself on the Box Jumps

Strategy:
“Amarillo by Morning” is a fun weightlifting focused EMOM with the goal of developing better power, speed and coordination with the effect of the clean complex and the box jumps working together to elicit a greater response in coordination of the hips and drive through the barbell. Focus on the elbows coming through quickly and developing quality high box jumps on the alternating minute. Keep these safe, but look to challenge yourself.

Movement Adjustments:

High Box Jumps: Adjust the height to a lower box or move to box step-ups.
Clean Complex: Adjust to Clean Deadlift + Hang Power Cleans for newer athletes or those with lower back issues. For those with front rack mobility issues look for the Dumbbell Clean Complex option as a great alternative for the day.

SKILL
Every 2:00 x 5 Sets
5-7 Strict Pull-Ups
10 Dumbbell Floor Pull-Overs

For those that have the ability, let’s look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.

Mondays workout is a below the weekly preview

Monday– September 22
Overhead Squats + “Helanasty Re-Test”
Strength: 8 Sets x 1 Rep @ 70%+
Conditioning: “Helanasty” – Dumbbell Snatch + Run + Overhead Squats

Tuesday – September 23
Clean Complex + High Box Jumps, Strict Pull-Up Strength Progression
Weightlifting: Power Clean Complex + High Box Jumps

Wednesday – September 24
High Intensity Muscular Endurance Triplet
Conditioning: “Burnin’ It Down” – Every 3:00 x 10 Sets (Cal Row, Dumbbell Thrusters, Burpees)
Consistent pacing and unbroken sets

Thursday – September 25
Gymnastics Focused Session: Handstand Walking + Challenging 15:00 AMRAP of Echo Bike, Toes to Bar, and Farmers Carry
Gymnastics: Handstand Walk Skill Progressions and Practice
Conditioning: “Somewhere on a Beach” – 15:00 AMRAP (Echo Bike, Toes to Bar, Farmers Carry)

Friday – September 26
Bench Press + Upper Body Density Couplet
Strength: Bench Press up to 80% across 4 sets
Conditioning: – Wall Balls and Push-Ups

**DON’T SKIP because you read overhead squat. we can change that to front squats or backsquats
Body Heat and Mobility
400m Run
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:20 Wrist Circles (each direction)
General Warm-Up
2 Sets: For Quality
10 PVC Pipe Passthroughs
10 VC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
8 Dumbbell Hang Snatch @ Warm-Up Loads
10 Down Dog Calf Gas Pedals
Barbell Primer
3 Sets: Building loads to starting weight
3 Snatch Grip Push Press
2 Snatch Grip Push Jerk
1 Snatch Grip Split Jerk
3 Overhead Squats with Pause on Final Rep

Strength
Overhead Squat OR FRONT SQUAT OR BACK SQUAT
Every 90 seconds x 8 Sets
1 Rep @ 70%+ of 1RM Snatch

Modifications and/or Substitutions:

• Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next would be to move to an overhead lunge to work on the stability and mobility while still moving in that direction.
• For those that choose not to do an overhead squat we can adjust to Front Squats or Back Squats as well if the movement just won’t work for athletes.

Level 1 / Beginner Athletes:
Adjust to 5 Overhead Squats each set at an empty barbell to refine position

“Helanasty”
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 50/35lb (22/15kg)
Barbell: 115/75 lb (52/34kg)

Level 2:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 35/25lb, 15/12kg
Barbell: 95/65lb, 43/30kg

Level 1:
3 Rounds for Time:
21 Alternating Dumbbell Hang Snatch
400m Run
12 Dumbbell Goblet Squats
Dumbbell: 30/20lb, 14/9kg

Masters 55+:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 30/20lb, 14/9kg
Barbell: 75/55lb, 34/25kg

Time Cap: 15:00
Goal Time: 9:00–13:00

Stimulus: High-End Aerobic + Muscular Stamina
RPE: 9/10

Primary Objective: Complete each round in under 4:00 minutes
Secondary Objective: Looking to complete all movements unbroken

Strategy:
Look to tackle the Dumbbell Snatches unbroken before hitting a fast run, leaving just a touch in the tank before circling around and tackling the overhead squats. These should be at a load that is challenging, but able to be completed in an unbroken set. The goal and the challenge today is to maintain paces, keep quick transitions and keep pushing the run even as the legs begin to get heavy and under fatigue towards the back half of the workout.

Movement Adjustments:

Overhead Squat: We should look to adjust the loading first, even if all the way to a PVC Pipe. Alternatively lets look to adjust to Front Squats, Back Squats or Goblet Squats

Alternating Dumbbell Snatch: Scale to a hang position or the loading. Alternatively an American Kettlebell Swing is a great alternative for the day.

Run: Look to adjust to 900/800m Bike Erg, 30/22 Calorie Echo, or 32/25 Calorie Row. If you are modifying the distance, adjust to 300 or 200m for the day.

Workout 1
15 Minutes – split how you want
25 Cal Ski
1 Yoke Carry
10 sandbags over your yoke

Workout 2
12 Minutes Alternating rounds with a partner (scale back movements and/or by doing 5,6,7, or 4,5,6 reps)
6 Buprees over your bar
7 snatches 95/65
8 toes to bar

Workout 3
10 Minutes for both partners to find max weight in 1 round of UNBROKEN “DT”
The unbroken complex is
12 deadlifts
9 Hang cleans
6 shoulder to overhead

8am
35 Minutes Amrap
teams of 3
Partner 1-100M Bear hug Farmer Carry
Partner 2-Row For Cals
Partner 3 Ski for Cals
*switch spots when Partner 1 gets back AND EVERYONE does 5 burpees at every switch



9am
Warm-Up
2 Sets: For Quality
10/8 Calorie Row
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10/7 Calorie Echo

Conditioning
For Calories :
4 Sets
4:00 AMRAP
20/15 Cal Row
10 Single Arm Devil Press
10 Single Arm Dumbbell Thruster
Max Calorie Ski Erg Remaining Time

Rest 2:00 b/t sets

*Alternate arms as you wish
Devil Press: 35/25lb, 15/12kg
Single Arm Thruster: 35/25lb, 15/12kg

Primary Objective: Complete each buy in in sub 3:00
Secondary Objective: Complete 8/6+ Ski Calories

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single Leg Barbell Romanian Deadlifts
6 Inchworm Push-Ups
10 Down Dog to up Dog
6 Hollow Rocks
6 Arch Rocks
Specific Deadlift Prep
10 Deadlifts @ 40%
5 Deadlifts @ 50%
3 Deadlifts @ 60%
Get to Working Loads

Deadlift- Strength
Every 3:00 x 4 Sets
minute 1: 8 Reps @ 65%
minute 2: 6 Reps @ 70%
minute 3: 6 Reps @ 75%
minute 4: 4 Reps @ 80%

% of 1RM Deadlift

Modifications
Hex Bar Deadlifts: Changes Range of Motion to shorter and more of a squat.
Sumo Deadlifts: Adjusts style to allow more hamstrings and glutes and less back to be involved. More of an upright torso.
Block Deadlifts: Develops the hinge pattern while shortening range of motion for those with tight hamstrings.
Barbell Hip Thrusts: Develops glute and ham complex while taking out the hinge for those with back pain and discomfort in the hinge pattern or just pulling off the floor even in a more upright torso position.

Pre Conditioning Primer (1 Round @ 50–60% Effort)
3 Deadlifts @ Working Loads
2 Wall Walk Complex

“Bodies”

8:00 AMRAP
2-4-6-8…
Deadlifts
1-2-3-4..
Wall Walk Complex

Barbell: 275/185lb, 125/84kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
% of Deadlift Should not exceed 70%

Level 2:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-1-2-2-3-3
Wall Walk Complex
Barbell: 225/155lb, 102/70kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

Level 1:
8:00 AMRAP
2-4-6-8…
Dual Kettlebell Deadlifts
1-1-2-2-3-3
Wall Walk
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk: 20in From the Wall

Masters 55+:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-1-2-2-3-3
Wall Walk Complex
Barbell: 225/155lb, 102/70kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up to 2in Riser

Goal: 4-6 rounds completed
Score: Total rounds + reps
RPE: 6/10

Primary Objective: Accumulate quality volume in both hinge strength and gymnastics under moderate fatigue.

Secondary Objective: Maintain strict pacing and strong bracing positions in both deadlifts and wall walk complexes.

Strategy:
This workout is designed to tax posterior chain strength and upper-body stamina simultaneously. The deadlifts are meant to be challenging but sustainable, so singles or small sets are recommended as the ladder climbs—avoid rushing and compromising mechanics. The wall walk complex is the limiter; maintain tight midline control and treat the handstand push-up as a composed, deliberate rep. The workout will escalate quickly, so athletes should focus on efficiency and minimizing no-reps. Success comes from balancing pacing on the barbell with precision on the gymnastics.

Movement Adjustments:

Wall Walk Complex: Modify to box wall walks, pike handstand push-ups, or wall walks only if athletes cannot perform the HSPU safely.

Deadlifts: Reduce load to 60–70% of 1RM, or substitute with kettlebell or dumbbell deadlifts for athletes with limited barbell access.