Thursday June 18th

Warm-Up

General Prep
2 x
1:00 Cardio Choice
10 Bend and Bows
10 90/90 Hip Switch + Get-Ups
10 Down Dog to Up Dog
20 Down Dog Alternating Toe Touches


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Specific Prep
2 x
8 Romanian Deadlifts
6 Tall Muscle Cleans
8 Bradford Presses w/lockout
8 Back Squats
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Building to Working Loads
3-4 x
3 Back Squats
1 Power Clean + 3 Strict Press
you can a share bars

Strength: Back Squat + Strict Press
*Back squat is meant to be done first, so work with someone and partner 2 just starts a minute later
12:00 EMOM
Minute 1: 3 Back Squats at 80% of 1RM
Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1
Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window.

Modifications:
Level 1: Reduce back squat to 70% of 1RM, move to dual dumbbell strict press.
Hotel Gym / Travel: Dumbbell goblet squat x5 and dumbbell strict press x5, select a challenging load for both.



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Workout Prep / Primer

1 Wall Walk + :10 Nose to Wall Hold
1 Wall Walk + 1 Wall Facing Handstand Push-Up (adjust distance as primary modification)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working load
6 Bar Kip Swings
4 Strict Knees to Chest
4-6 Elevator Kip Toes to Bar (building to working modification)
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1 Wall Walk Complex (or Box Wall Walk Complex)
15ft (4.5m) Dual Kettlebell Front Rack Walking Lunge at working loads
4 Toes to Bar

Use this to confirm movement modifications and KB load before "Daniels" begins.

Conditioning
"Daniels"
For Rounds + Reps
**if you struggle with wall facing hspu do 2 wall walks and then a 5-10 second hold instead of the wall facing hspu
12:00 AMRAP
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
*****Wall Walk Complex = 1 Wall Walk + 2 Wall Facing Handstand Push-Ups / 10-in from wall
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Rounds + Reps

Level 2:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge
8 Toes to Bar
Kettlebells: 2 x 44/26lb, 20/12kg
Wall Walk Complex: 30in From Wall

Level 1:
2 Box Wall Walk Complex (feet on box)
30ft (9m) Goblet Walking Lunge
8 Knees to Chest
Kettlebells: 1 x 35/18lb, 16/8kg

Masters 55+:
2 Wall Walk Complex
30ft (9m) Dual Kettlebell Front Rack Walking Lunge, reduce load as needed
8 Knees to Chest or Toes to Bar
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk Complex: 30in From Wall
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 6-8 Rounds
Stimulus: Muscular Endurance / Midline
RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12.
Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.

Workout Strategy
This workout is built on movement efficiency and the ability to maintain quality working positions as fatigue accumulates across all three movements. The Wall Walk Complex is first and will be the most taxing piece on the midline, so approach it with control, not speed. Rushing the wall walk or losing tension in the handstand push-up will cost you far more than the two seconds you think you are saving. The KB front rack walking lunge requires an upright torso and a braced core throughout, and if you feel yourself folding forward, that is a sign to breathe and reset. Toes to bar close out each round and should be a consistent set of 8 with a controlled, rhythmic kip. Go out at a pace you can sustain for 12 minutes, keep transitions sharp, and let the work add up. Athletes who stay disciplined on the front end will be the ones hitting 7-8 rounds at the end.

Modifications / Adjustments
Wall Walk Complex: Move to 20-30in from the wall / Box Wall Walk Complex (feet on box) / wall walk + nose to wall hold
KB Front Rack Walking Lunge: Reduce load / single KB front rack / goblet carry lunge
Toes to Bar: Toes to Target / Alternating Toes to Bar / Knees to chest / hanging knee raise / V-Ups

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