Barbell Beatdown Practice
Wod 1
5 rounds for time, 12 minute cap
14 snatches
12 synchro burpees over bar
10 ring muscle ups or 20 pull ups or 20 ring rows
Wod 2
12 minutes amrap
24 cal row
12 single arm thrusters
50 foot handstand walk or 50 foot oh walking lunch
wod 3
12 Minute Emom
1 clean each partner, add weight each round.
Baseball game tonight!!
Dont miss it
8am
Minnesota Mike is writing the workout.
9am
Warm-Up:
8:00 For Quality
1:00 Cardio Choice
10/10 Leg Swings
20 Plank Shoulder Taps
20 Glute Bridges
15 Hollow Rocks
Conditioning:
5 Sets
Station 1:
3:00 AMRAP
400m Run
-Max Calorie Echo Bike
-Rest :45 –
Station 2:
3:00 AMRAP
500/450m Ski Erg
-Max Burpee Pull-Ups
-Rest :45 –
Primary Objective: Consistency across all sets at each station.
Secondary Objective: Look to push the max rep movement of each, while maintaining consistent pacing on the buy-in movements
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: