Thursday April 23rd

General Warm-Up
2:00 Cardio Choice
2 Sets:
10 Cossack Squats
:20/:20 Samson Stretch and Lunge
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
:15 Dead Hang
8 Medball Squats
8 Medball Presses
8 Wall Balls
8 Medball Walking Lunges
Specific Gymnastics Prep
2 Sets:
6 Bar Kip Swings + :10 Active Hang
4 Strict Knees to Chest
4 Kipping Knees to Chest
4 Alternating Toes to Bar
4 Toes to Bar or Target, building range of motion and tension
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---Coach kip tension and toes to bar range of motion here before moving to the primer.

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Specific Primer
2 Sets: Building to working loads
6 Wall Balls
15ft (5m) Suitcase Walking Lunge per side @ warm-up load
4 Toes to Bar or Modification
6 Wall Balls
15ft (5m) Suitcase Walking Lunge per side @ working load
4-6 Toes to Bar or Modification
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"Buttercup"
20:00 AMRAP
12 Wall Balls
10m (30ft) Suitcase Walking Lunge (switch hands at 5m, 15ft)
8 Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 53/35lb, 24/16kg
Score = Rounds + Reps

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Level 2
20:00 AMRAP
12 Wall Balls
10m (30ft) Suitcase Walking Lunge
6 Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 44/26lb, 20/12kg

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Level 1
20:00 AMRAP
10 Wall Balls
10m (30ft) Suitcase Walking Lunge
8 Hanging Knee Raises
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Kettlebell: 35/18lb, 16/8kg

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Masters 55+
20:00 AMRAP
10 Wall Balls
10m (30ft) Suitcase Walking Lunge
6 Toes to Bar
Wall Ball: 14/10lb, 6/4kg
Kettlebell: 35/26lb, 16/12kg

Goal: 9-13 rounds
Stimulus: Aerobic Capacity / Midline Endurance / Unilateral Stability

RPE: 7.5--8/10

Primary Objective: Consistent round times across all 20 minutes. This is a cylical quick transition, midline and leg stamina workout. Athletes who manage the toes to bar grip and the lunge load intelligently will hold their pace deep into the back half.
Secondary Objective: Unbroken wall balls every round and smooth toes to bar sets throughout. The goal for a workout like this is to stay unbroken as long as possible while keeping transitions short to manage total rounds accumulated as the rep counts for each movement are so low.

Workout Strategy
"Buttercup" is steady and relentless. Three movements, 20 minutes, nowhere to hide. Wall balls should be unbroken every round with full depth, explosive hip drive, relaxed catch. The suitcase lunge is the midline and grip challenge of each round, look to maintain a tall torso, braced core, deliberate foot placement, and a clean switch at the halfway mark. Toes to bar close out each round when grip and midline are already taxed. Lets look to stay unbroken or go to 5/3 or 4/4 with our sets to keep consistency across all rounds if you know you will need to break.

Modifications / Adjustments
Wall Balls: Reduce load / Reduce target height / Dumbbell Thrusters (light)
Suitcase Walking Lunge: Reduce load / Goblet Lunge / Bodyweight Walking Lunge
Toes to Bar: Toes to Target / Kipping Knees to Chest / Hanging Knee Raises / V-Ups

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