Strength & Skill

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 93+% 1RM Back Squat

WOD: 3 Rounds
30 Overhead Squats (50/35)
60 Double Unders
30/24 Calorie Air Bike/ Row/ Run
60 Double Unders

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! There are three rounds with big sets and an all-leg drive. Be smooth and methodical, and choose your break wisely to avoid prolonged rest periods. Use the time between movements for your longer rest, and try to keep rounds/sets consistent.

How it should Feel: GASSY! You will not enjoy this… that is all.

WORKOUT STRATEGY & FLOW
Overhead Squat: 2-3 sets would be wise to avoid blowing up your shoulders and legs. Don’t use over 60% of 1RM. Squat snatch to get right into it and try to keep a steady and consistent cadence.

Double Unders: Unbroken is the standard but if breaking keeps you steady, then only do it once.

Row/ Bike Erg: This has to be the area where you recover your breathing while relaxing the shoulders to prepare for the squats. Pacing should be moderate, and you should slow down the final 5 calories to get your legs back.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

*Score is Dumbbell Seated Strict Press weight.

WOD: 4 Sets
15 Double KB Deadlifts (2×32/24)
30m Farmer Carry (2×32/24)
10 Double Dumbbell Step Back Lunges (2×32/24)
30m Farmer Carry (2×32/24)
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! All the grip and hamstrings today. We have 4 mental and physically exhausting sets. The first set should be the tester to see the areas for quick, strategic breaks. Be mindful of early grip fatigue and try to keep consistent times across sets.

How it should Feel: GASSY and GRIPPY! During your rest, it’s all about recovery and chalking up.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: The weight should be moderate, and sets could be completed unbroken. However, we recommend breaking 1-3 reps short of finishing so you can take a quick breather before finishing and going straight into the farmer’s carry.

Double Dumbbell Farmer’s Carry: Unbroken! I don’t care what you have to do, just get it done.

Double Dumbbell Stepback Lunge – Farmers Carry: Spending on how you feel here aim to complete in 1-2 sets. Fast transition.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 75-75+% 1RM Power Clean

*All touch and go.

WOD:

200/150 Cal Row/ 120/100 Calorie Air Bike/ Run 2000m
* 100m = +/-30 sec
** 200m = +/- 60sec

*Every 3 minutes, including 0:00 perform:
12 GHD Sit Ups/ Toes 2 Bar/ MB Situps
9 Box Jumps (24/20)
6 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 14 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND into PAIN CAVE! Be steady on the bike and attack the gymnastics when the time hits. Once you get a round or 2 in, you should know how much time you have to bike. From there, it’s all about keeping pace and staying mentally strong. Ensure you give yourself a 5-second buffer to slow down/get off the bike and prepare for the GHDs.

How it should Feel: GASSY into CARDIO into PAIN!!! Let’s see how deep you will enter that dark, lonely cave.

WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be moderate (75%) and not pushed until you can finish. The goal for each set is around 30/24 calories in the remaining time.

GHD Sit Up: Be aggressive, but be steady as well to keep your heart rate under control.

Box Jump: Same as GHDs, you can’t slack off, but you don’t wanna fry your lungs anymore. Just keep moving!

Strict Handstand Push Up: Unbroken has to be the goal or 2 quick sets at the very least.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

*All touch and go

WOD: 

3 Rounds
10 Front Squats (70/50)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-

6 Rounds
5 Front Squats (70/50)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE!! No matter how you slice the pie, it will always be 30 reps of each. Our pacing should get more aggressive as we venture into increased rounds and reps decrease.

How it should Feel: GASSY into LACTIC ACID PARTY!! It’s all things we have done before, over and over so you should feel right at home and be ready for the pain.

WORKOUT STRATEGY & FLOW
Front Squats: Weight is moderate (under 50% of 1RM) all sets should be unbroken.

Bar-facing burpees: No matter what workout you are doing, the pacing should be smooth and steady while trying to avoid blowing up your heart rate.

Kipping Chest to Bar: Don’t fry your grip and hands just to say you went unbroken.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: For Time
3 rounds:
20 Wall Ball Sit Ups [10/7kg] 20 Toes to Bar
– Rest 1 minute between rounds –

STIMULUS and GOALS
How to Pace: Steady. Breath though each rep.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Wallball Sit Ups: Begin at arms length from wall.
Toes To Bar Cues & Scaling: Try to use lats and solid overgrip to help activate lats.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time:
3 rounds of:
15 Wall Ball Sit Ups [14/10] 10 Toes to Bar or Knee Raises

Rest 1 minute between rounds –

PART B:

Accumulate 2 minutes of the Handstand Hold
*Each time you break complete 30 Double Unders

**If you completed the Handstand Hold unbroken two weeks ago, add a minute, so you will be accumulating 3 minutes.

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

PART C: For Time
30 Power Clean & Jerk (70/50kg)
-straight into-
2-4-6-8-10
Rope Climbs
50-40-30-20-10
GHD Sit Ups/ MB AbMat Situps

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 17 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nothing like starting a workout off with Heavy Grace. Be methodical as you work through these 30 reps while trying not to blow up your lungs and grip. Once the 30th rep is completed then we go into ascending/descending rope climbs and GHDs. This is the time to challenge yourself, but be wary, the turnaround on the rope climbs sets gets quicker as the GHD reps shorten.

How it should Feel: HEAVY into MUSCULAR ENDURANCE with some CARDIO! Some heavy pulling for the workout. Brace yourself for impact, because it hits hard today.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderate (under 80% of 1RM Power Clean and Jerk) where all we want is consistent singles. Use the clock as a pace setter and aim for 6-8+ reps every minute. Don’t venture too far from the bar.

Rope Climb: Big jump every single time while using the legs before the arms to ascend up the rope. Reps increase every set, so start steady and try to keep a consistent pace across. Aim for 1 rep every 12-18 seconds or so.

GHD Sit Up: Reps decrease across sets, but pacing should stay the same. Smooth and steady while focusing on being explosive with your arms and hips. Relax the hands and shoulders as much as possible to prepare for the climbs.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

*3 Positions are Parallel, Just Below Parallel and In the Hole

WOD: Bodyweight Pyramid
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.
**Penalty for breaking: 10 burpee to bar

*Scaling *
**Penalty for breaking: 5 burpee to bar
*** perform Narrow Pushups/ or band assisted Dips

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Times: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about gutting out the tough reps and seeing how long you can hang onto unbroken sets!

How it should Feel: MUSCULAR ENDURANCE! Get ready for the body weight push pull of your life! This is a great chance to hone in on upper body muscle stamina and improve for future workouts with strict and translating to kipping.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Engage those scaps, wrap your thumb around the bar, and keep a smooth, strict pull on each rep! You can rest at the bottom as you near failure if it will help you get more reps towards the end.

Strict Ring Dip: Vertical push! Make sure to hit full range of motion and don’t feel rushed each set. Just find your rhythm and be steady!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Bench Press @ 70-75% 1RM Bench Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

*Score is Bench Press weight.

WOD: AMRAP 15 Minutes (ascending plus descending)
5-10-15-20-25…
Row (calories)/ Shuttle Run 2-4-6-8 (15m=1Shuttle)
Line Facing Burpees
10-20-30-40 Double Unders
* as far UP the ladder in 15min
-Rest 3 Minutes-

** 15min to complete the ladder on the way down

TARGET SCORE
Target Calories: 250/200+
Minimum Calories before scaling: None

STIMULUS and GOALS
How to Pace: STEADY! On both ends, not the time to be a hero and sell out only to get buried in calories on part B. Be aggressive with the transitions through part A and try to keep the effort on all the machines consistent. Pacing should stay moderate (75%) at each station.

How it should Feel: CARDIO! All the erging today, so get some good tunes on, put your head down and go to work.

WORKOUT STRATEGY & FLOW
Row: Drive with the legs and hips, finish with the arms, and then reverse order going in. Focus on breathing and be consistent with the pacing.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

WOD: For Time
15/12 Calorie AirBike/ Row / Run
7x Bar Muscle Ups/ 10 x Burpee Chest 2 Bar
Max Unbroken Wall Balls (10/9)
-Rest 1 minute between sets-

*Continue to repeat the Triplet until you reach 150 Wall Balls

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – very high intensity
Target Time: sub 14 minutes (score includes built in rest)
Time Cap: 20 minutes (score includes built in rest)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Here’s a challenge that’s going to see how bad you are willing to hurt. You want to be strategic, but at the same time not afraid to go into that deep, dark cave. Be smart on how much you give on the bike and bar to allow for a high output on the wall ball. Can you get down in 2-3 sets?

How it should Feel: LACTIC ACID PARTY into PAIN!!! If you get this in 3 sets or less then you win. Anything more is just being lazy and not wanting to hurt! (or there is improvement to be made in these movements!)

WORKOUT STRATEGY & FLOW
Air Bike: Pacing should be moderately-fast (80-85%+) with the goal to finish under 50 seconds. Not a max effort, but a solid pace that can get you done quickly without putting yourself in a cardio deficit.

Bar Muscle Ups: Unbroken would be ideal for this, however, break into multiple sets if needed, before your arms go. You don’t want to trash the upper-body before a max set of wall balls.

Wall Balls: Set yourself up for success with a solid effort on the first attempt. Try and make it a goal to hit 40-50+ reps. Aggressive hip drive while breathing through the motion and rolling the arms out will help a ton.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 3 sets @ consistent 70-80% intensity
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (22.5/15kg)
12 Calorie Row/ AB/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 96+ Reps (4+ Rounds)
Minimum Reps before scaling: 72 Reps (3 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Short reps with fast movements across 5:00 amraps will have your heart bouncing up and down. Being steady and consistent on each station will be the goal while keeping aggressive transitions. First set should be the “test pace” and then the next two times through is trying to mimic or increase pacing across.

How it should Feel: GASSY! Up and down, in and out like a fast food restaurant. Control your breathing and get that heart rate back down during the rest.

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: It’s only four so just stay steady and don’t go crazy here. It does you no good to sprint.

Dumbbell Snatch: Smooth and steady while breathing at the top for unbroken sets every time. Be violent with your hip drive to launch the weight overhead.

Row: Don’t waste any time getting it moving. Pacing should be moderate to moderately fast (70-75%+) with the goal to finish under 40 seconds. Make sure the straps are set up where you don’t have to tighten them and you can slide in and out.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch

*All touch n go.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

For Time
Accumulate 100 Alternating Leg V-Ups holding 5kg plate
*Each time you break complete 10 Supermans

STIMULUS and GOALS
How to Pace: Steady. 7/10 RPE — Breath though each rep.

How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Alternating Leg V Ups: Begin each rep from the hollow position. This is different than the V Up standard we see in CrossFit.
Supermans: Each time you raise into Superman then lower back to start that is 1 rep.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time
Accumulate 70 Alternating Leg V-Ups
*each time you break complete 5 Superman

WOD:

30 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
30 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
20 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Hang Cleans (2×24/16)
-rest 1:1-
20 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
10 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
10 Kettlebell Hang Cleans (2×24/16)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We are bouncing back and forth on kettlebell deadlifts and hang cleans with increasing weights paired with a decreasing sled push weight. Reps will go down, but distance goes up as the weight drops, so be ready to grind through these quick chippers with a moderately aggressive pace. The goal should be to complete each station with as few breaks (if any) as possible.

How it should Feel: HEAVY and GASSY! These will put your body in some uncomfortable pain, but in a rewarding way once it’s all said and done. Fight hard through each set, and don’t be afraid to hurt.

WORKOUT STRATEGY & FLOW
Double Kettlebell Deadlift: Goal for both workouts regardless of the weights should be 1-3 sets. If you plan to break more than once, ensure that the rest is quick and you get right back to work.

Weighted Lunges: Keep it Steady. Relax your hands as much as possible to save your grip with the kettlebells.

Double Kettlebell Hang Clean: These will be the most challenging and should be broken up from the start. You will have a break after, so if you catch rhythm, keep the weights flowing for as long as possible.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.