Friday July 10th

Another throwback picture. Don't forget Sunday will be Bill's birthday workout. Every year we add a rep to each movement. Bill has been here over 10 years.
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General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
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2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups

Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM

Strength: Front Squat
10:00 EMOM
3 Front Squats @ 65-75%

Percentages based on 1RM Front Squat. The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.

Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
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"Wax On, Wax Off"
For Time:
20-15-10-15-10-5
Front Squats
Pull-Ups
Time Cap: 14:00
Score = Time
Barbell: 95/65lb (43/30kg)

Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)

Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)

Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 7:00-11:00
Stimulus: Forearm Pump / Grip Fatigue / Sprint Couplet
RPE: 9.5/10

Primary Objective: Stay consistent on pull-up volume by using planned, early breaks rather than going to failure, keeping transitions from the barbell to the rig under five seconds throughout.

Secondary Objective: Cycle the front squats smoothly and unbroken or in no more than two sets each round, keeping elbows high and breathing at the top of every rep regardless of fatigue.

Workout Strategy

"Wax On, Wax Off" is a push-pull couplet with enough total volume that the rep scheme itself becomes a mental challenge. The wave-flow structure means the workout does not simply get easier as it goes; the second round of 15s arrives on already taxed legs and forearms, and athletes who treated the opening round too casually or went out too hot on the round of 20 will feel that choice immediately. The first set of 20 front squats sets the tone for the entire workout. Cycle them smoothly with elbows high, heels grounded, and a breath at the top of each rep. Aim for unbroken or no more than two sets across every front squat set. On the pull-ups, plan your breaks before the clock starts and execute them before you reach failure. On the round of 20, something like 10-10, 8-7-5, or 7-7-6 gives the forearms a micro-recovery that pays off in rounds two through six. The round of 10 in the middle is your reset, attack those reps aggressively and move into the second half with confidence. Treat the second round of 15s with the same discipline as the first, this is not a round to coast through. The 10 and 5 at the end are a sprint to the finish; leave nothing on the floor.

Modifications / Adjustments
Front Squats: Reduce load first to stay within the intended rep range per set / Back Squats / Dual Dumbbell Front Squats / Goblet Squats
Pull-Ups: Reduce volume to 16-12-8-12-8-4 / Banded Pull-Ups / Jumping Pull-Ups / Ring Rows

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