Preview for the week. Mondays workout below
Monday: Clean & Jerk Complex – Full barbell path development to a max for the day
Tuesday: Weighted Pull-Ups – Max strength in gymnastics pulling
Thursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength Test


Conditioning Focus:
Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine output
Tuesday: “Trinity” – Pacing and stamina through mixed-modal pressing and gymnastics
Wednesday: “Sentinel Storm” – Repeat effort AMRAPs testing aerobic capacity and barbell cycling
Thursday: “Walking on the Walls” – Re-test of chipper-style sprint with gymnastics and explosive movements
Friday: “The Oracle” – Benchmark-style couplet emphasizing pulling and hinging at intensity

General Prep
1;30 bike easy

Mobility and Activation
10/10 Arm Circles (Forward / Back)
:15/:15 PVC Pipe Front Rack Stretch
10 Prone PVC Pipe Behind the Neck Presses
:20 Extended Plank Reverse Bridge
Barbell Specific Primer
3 Clean Deadlifts (Hit a quick pause at each position to the hip)
3 Position Clean Pull (High Hang, Hang, Mid-Shin)
3 Position Power Clean (High Hang, Hang, Mid-Shin)
3 Split Jerks with 1 sec Pause in the Catch
–
Then Add Loads so the barbell is off the floor
–
Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Strength
Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk

Level 2:
As prescribed

Level 1:
Clean Deadlift
Hang Clean Pull
Hang Power Clean
Front Squat
Split Jerk

Workout
“Morpheus”

For Load:
15:00 EMOM
Minute 1 – 15/11 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day

Level 2:
For Load:
15:00 EMOM
Minute 1 – 12/9 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day

Level 1:
For Load:
15:00 EMOM
Minute 1 – 10/7 Calorie Bike
Minute 2 – 5 Hang Power Clean and Jerk @ Controlled Loads
Minute 3 – Rest

Masters 55+
For Load:
15:00 EMOM
Minute 1 – 13/10 Calorie Bike
Minute 2 – 2-4 Clean and Jerks
Minute 3 – Rest
Can be Squat or Power

Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.
Stimulus: Barbell Conditioning with Interference Fatigue.
RPE: 9/10
Primary Objective: Maintain technical precision on squat clean and jerks under fatigue without failed reps
Secondary Objective: Hit a consistent power output on the bike without redlining—stay just below threshold
Workout Strategy:
This is a classic interference EMOM where the bike elevates your heart rate before demanding precision on the Clean and Jerk. The goal is to hold steady calories on the bike (~1:00 effort) while leaving enough in the tank to stay composed under the bar. Choose a squat clean and jerk weight that is 90% of your top set from today’s complex. This should feel heavy but sustainable with clean footwork and receiving positions. The thought process is to hit quality singles here, with fast reset and no failed reps. Use the third minute to breathe, shake out your legs, and focus on key points to improve in the Clean and Jerk. The key to success is balance: stay aggressive on the bike without compromising barbell quality.
Movement Modifications:

Squat Clean & Jerk: Modify to Power Clean + Push jerk if mobility is a limiter, or reduce load to ensure technical consistency.

Bike: Reduce calories to 12/9 or sub with 200m run, 15/12 calorie row, or 16/12 Calorie Assault Bike if needed.

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.

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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.