Strength & Skill:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat
Min 3: 1 Back Squat
Min 4: 1 Back Squat
Min 5: 1 Back Squat
Min 6: 1 Back Squat
Min 7: 1 Back Squat
Min 8: 1 Back Squat
Min 9: 1 Back Squat
Min 10: 1 Back Squat

*Start at 60-65% 1RM Back Squat and build to a heavy single for the day

WOD: 8 sets (1 set every 3 minutes)
7 Hang Power Cleans (50/35kg)
6 Front Squats (50/35)
5 Shoulder to Overhead (50/35)
24 Double Unders

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Can you stay unbroken every set? We want to see a purposeful, push-pace effort where the barbell is fluent and not dropped until the final shoulder to overhead. Start a little conservatively and steadily ramp up the pacing across the first 2-3 sets. During the rest, ensure that your heart rate is under control and that you are ready to pick up the bar when the 3:00 hits. The goal should be to keep sets 1:1 (work/rest) across all rounds. Weight is the same on the barbell for all 3 movements.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This is a Bang, bang from one movement to the next type of workout. We don’t want any lost time on transitions, so be swift and aggressive.

WORKOUT STRATEGY & FLOW
Hang Power Cleans: Unbroken! The weight is moderately light and should not be a problem, so keep it flowing and lock out each rep.

Front Squats: No hesitation here. Pump through the reps while ensuring you reach full extensions each time. Breathe through the movement and pop that bar off your shoulders on the last rep to get your grip back for shoulder-to-overhead.

Shoulder to Overhead: The weight should allow you to Push press or Push jerk all 6 reps unbroken. Don’t think about it; just move.

Double Unders: Unbroken! Take a deep breath and get right to it. Make sure your rope is laid down correctly before the start of each set.

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:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat @ 65-70% 1RM Back Squat
Min 3: 1 Back Squat @ 70-75% 1RM Back Squat
Min 4: 1 Back Squat @ 75-80% 1RM Back Squat
Min 5: 1 Back Squat @ 80-83% 1RM Back Squat
Min 6: 1 Back Squat @ 83-85% 1RM Back Squat
Min 7: 1 Back Squat @ 85-88% 1RM Back Squat
Min 8: 1 Back Squat @ 88-90% 1RM Back Squat
Min 9: 1 Back Squat @ 90-93% 1RM Back Squat
Min 10: 1 Back Squat @ 93-95% 1RM Back Squat

WOD:
100 Double Unders
-straight into-
6 – 4 – 2
Burpee Bar Muscle Ups/ / 12 – 8 – 4 C2Bar
Kettlebell Thrusters (2×24/16kg)
-straight into-
40m Dual Kettlebell Rack Walking Lunge (2×24/16kg)
-straight into-
15-12-9
Burpee Pull Up
Hang Kettlebell Clean and Jerk (2×24/16kg)
-straight into-
100 Double Unders

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY! GRIND! There is no rest programmed between anything. It’s all about when you decide to stop and gather yourself. We want to test your mental and physical ability to exert constant effort on each station with little breaks. Use the time between for the majority of your rest time.

How it should Feel: PAIN!! As we said, it’s all about how badly you want to hurt, so make it HURT!

WORKOUT STRATEGY & FLOW
Double Unders: It’s the start and the finish, but let’s still aim to keep these in as big of sets as we can handle.

Burpee Bar Muscle Up: Just be smooth and steady here. If you try to go too fast, you will blow up your shoulders. Big hips every time on the kip.

Double Kettlebell Thrusters: These are unbroken, so take a little breather before picking them up. Use a strong, overly aggressive hip drive to launch the weight up, with a slight pause to breathe at the top.

Double Kettlebell Front Rack Walking Lunges: The thrusters are the same weight. Let’s try to complete 50-foot sections before resting. Unbroken would be incredible, but it might be wise to break it for longevity purposes.
—-if you don’t have the space to do these as walking, then complete 48 lunges in place!!

Burpee Pull Up: Same as the bar muscle ups. Just be smooth and maybe a little faster pace since it’s much easier, but be mindful of the increased reps.

Hang Kettlebell Clean and Jerks: Big hips through the motion while aiming for complete reps in 2-3 sets (tops). By this point, your body is fried, so do what you have to do to survive. Just don’t get sloppy.

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 4 minutes.

5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
Perform 4-5 sets

*Score is Incline Bench Press. Score Weighted Pull Up weight in notes.

WOD: Partner Workout
100/80 Calorie Ski/ Row (split as desired)
-into-
10 sets (5 sets each partner)
15 Dumbbell Bench Press (2×22.5/15)
15 Dumbbell Bent Over Rows (2×22.5/15)
-rest while partner goes-
-into-
100/80 Calorie Ski/ Row (split as desired)

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY! Are you tired of searching for that perfect upper body push/pull combo to satisfy your chest day cravings? Endless nights lying in bed thinking about what’s going to be that workout where your shirt won’t even fit you after. Well, look no further! It’s here, and you get to do it with a partner. You get a tricep and shoulder primer and finisher with a nasty chest and back 10-rounder sandwiched in between.

How it Should Feel: MUSCULAR ENDURANCE and GASSY! Roll out your shoulders and chest while you rest. Smooth transitions will keep the pump pumping. I want each set of bench press and rows completed unbroken without setting them down between movements.

WORKOUT STRATEGY & FLOW
Ski: Try to move for 30 seconds or 10/8 calories back and forth. We want a moderate-high intensity here while focusing on using the total body and breathing through the motion.

Dumbbell Bench Press: The weight you select should allow you to complete all reps unbroken. Make sure to lock out at the top, and at the top of the final rep, roll up out of the bench to go right into the rows.

Double Dumbbell Bent Over Row: Unbroken, same weight as the bench, so make sure it’s smooth. Keep the dumbbells moving before the hurt sets in.

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 3-4 minutes.

10 x DB Front Rack Alt single Leg Box Step ups @8-9/10 RPE (5 each side) + :50 sec single DB Goblet Squats 7.5-8/10 RP
0:60 sec single DB Goblet Squats 7.5-8/10 RPE
0:20 sec hold at the bottom on last rep

*Score is the Front Rack kg weight;
*Score Kg

WOD: 2 Sets
3 minute Row @RPE 7.5/ 480+220m Run
-rest 90 seconds-
2 minute Row @RPE 8 / 480 m Run
-rest 1 minute-
1 minute Row @RPE 8.5/ 220m Run
-rest 30 seconds-
0:30 sec Row/ Run 100m
-rest 15 seconds-

*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Score total Meters for each Row
Score Time for Runs

STIMULUS and GOALS
How to Pace: STEADY! You have your pacing set out here! Aim to hit the intended intensities and paces. This will help us dial in our various “gears” of rowing and challenge our aerobic system in various ways.

How it should Feel: CARDIO! This one will be a little longer. Some great off season aerobic and pacing work!

WORKOUT STRATEGY & FLOW
Row: Work your efficiency in pulling and utilizing the rower well today. Don’t get lazy and just pull as hard as you can. Try to make each stroke look and feel as similar 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.

Strength & Skill:

*Do a set every 2 minutes.

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 62-65% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 65-70% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 70-73% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 73-75% 1 RM Power Clean and Jerk
1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 75-75+% 1 RM Power Clean and Jerk

*Rest as needed between sets
**Split Cluster is a squat clean straight into split jerk, no pause between clean and split jerk.

WOD: “NANCY”
5 Rounds For Time
400m Run/ 500m Row
15 Overhead Squats (45/30kg)

TARGET SCORE
Intended Workout RPE: 8-9 – 80-90% – high to very high intensity
Target Time: 11-13 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! It’s an old classic where the weight on the bar was a factor back in the day. Now, you are a well-oiled machine ready to blow the roof off and not look back. Set a pace off the start and see if you can hang on!

How it should Feel: GASSY! She’s not nice to you; your legs will swell up like a balloon, and the run will feel like you’re running in sand. Everything happening to you is normal, stay calm, and don’t let off the pedal.

WORKOUT STRATEGY & FLOW
Run: It is very important to approach this within your limitations and not overly aggressively. Your effort should be moderately fast (75%+) and adjusted as you get deeper into the rounds. Save the hard push until the last round. Your goal should be to run under 2 minutes.

Overhead Squat: Lightweight (under 40% of 1RM), so squat snatch and get right into it. All sets should be completed unbroken while being mindful not to pump through the reps, but rather stay smooth and steady to keep your legs from blowing up.

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 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 75-75+% 1 RM Power Snatch

*All touch n go.

WOD: “12.3” Intervals
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
15 Box Jump/Step Downs (24/20)
12 Push Press (50/35kg)
9 Toes to Bar/ V-Ups/ 18 Alt Hands to Toes
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 144+ (4+ rounds)
Minimum Reps before scaling each set: 108 (3 rounds)

STIMULUS and GOALS
How to Pace: STEADY! From way back when, for those that remember this long amrap beat down. Today, we get to attack it in short 5:00 amraps with a controlled push pace effort. We don’t want to sprint but approach with a pace that gets the lungs pumping and is repeatable across sets.

How it should Feel: GASSY into CARDIO! There are a lot of ups and downs. Use the time between movements for a quick break rather than during.

WORKOUT STRATEGY & FLOW
Box Jump: Steady! Height is normal, and the step-down is there to save your Achilles. Be as close to non-stop as possible.

Push Press: Unbroken is the goal across all sets. The weight is moderately light, so focus on breathing and utilizing a strong hip drive. Remember it’s a push press and not a shoulder-to-overhead movement.

Toes to Bar: Unbroken is our goal! If grip or core blows up, drop to quick sets you can sustain.

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:

10 minute EMOM
Odd minute: 30 seconds of Box Bar Muscle Ups
[RX: Set box so rig is under chin if you were standing on box] Even minute: : 3-5 reps of Banded Front Lever Pulls
[Thick band is okay, form matters.]

STIMULUS and GOALS
How to Pace: STEADY, While we are working hard for each interval, we want to also have solid form!
How it should Feel: MUSCULAR ENDURANCE. Lats and core should be on fire.

Box Bar Muscle Up: To get the full effect of this drill, use your “pressing mechanics” vs HUGE jump to get you to support.
Banded Front Lever Pulls: Focus on keeping hip open and OPEN HOLLOW rather than how high feet go! Use a thick band to keep form. STRAIGHT elbows!!!

SCALING
The SCALING aim: Same stimulus but scaled skill to begin to learn the strength of skill and control of rings.

10 minute EMOM
Odd minute: 30 seconds of Box Bar Muscle Up [set bar approx. below ribs, lower the bar the more scaled.] Even minute: : 3-5 reps Kipping Pull Ups

WOD: 2 Sets
AMRAP 3 minutes
1 Legless Rope Climb/ Chin to Bar Pullups strict x 4/ Ring Row x 8
10m Handstand Walk/ Wall Walk x 2
-rest 3 minutes-

AMRAP 3 minutes
15 Dumbbell Push Ups
30m Farmers Carry (2×32.5/ 24kg)
-rest 3 minutes-

AMRAP 3 minutes
15 GHD Sit Ups
9x DB thruster 2 x22.5/15kg
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: STEADY! Quick AMRAPs here with a good mixture of skill and grunt work. You’ll want to establish a pace the first time through and then just match it on the second time.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! One body part/movement pattern is going to be tested on each amrap. Know what paces you need to keep to hold onto your pace/intensity. Once you settle into that pace it will turn into that cardio type workout.

WORKOUT STRATEGY & FLOW
Legless Rope Climb: Just focus on being smooth up and down the rope.

Handstand Walk: Be quick here but don’t rush. Remember to breathe and actively push through your palms.

Dumbbell Push Ups: Focus should be full range of motion and breathing throughout the reps. Going too fast here could hurt you in the long run. Break before you need to.

Double Dumbbell Farmer’s Carry: Quick feet here. Don’t need to run but move with a real purpose to reduce time under tension.

GHD Sit Up: Really focus on letting those legs help you out. Breathe and slow down before you need to break.

DB Thrusters: Might end up being the most difficult movement after all you’ve done. Focus on breathing and just keeping those legs moving.

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: Partner Throwdown Thursday
AMRAP 15 Minutes
Partner 1: 20/16 Cal Row/ 14 AB/ Run 220
Partner 2: Max Distance Sled Push/ Walking Lunges 2x 22.5/15kg
*Switch after each Bike/ Row/Run is completed. Score is Sled/ Lunge distance (both partners scores combined)
** score chalk after each round
**Sled Weights 80/60kg

STIMULUS and GOALS
How to Pace: STEADY! You see the word “MAX,” and you think, all-out effort. That couldn’t be any farther from the truth. We want cosine and sustainable efforts from round to round. Don’t burn out early. While the weight descends, there is still no break for your legs. Set a pace that can be replicated and aim for a near non-stop push effort of the sled/lunes. Ensure you both are communicating when the bike/erg is finished so the partner pushing knows when to stop.

How it should Feel: LACTIC ACID PARTY! As we said above, there is no break for your legs. Grind through each round, put your work boots on, and get to pushing through.

WORKOUT STRATEGY & FLOW
Bike/ Row: Smooth and consistent pace. Stay upright and breathe while aiming to finish under 90 seconds every time. Slow down the final few calories to help the legs somewhat rest before the push.

Sled Push /Lunge: Regardless of the weight, the pacing should remain the same throughout. Aim to keep a steady walking pace that allows for a near non-stop effort through each round.

Strength & Skill:

3 Sets (Not for time)
10 Single Leg Alternating Toe To Bar
50m Over Under KB Carry (25m each arm)
0:30 Weighted face up Chinese Plank
10 Med Ball GHD Sit Ups
10 Dumbbell Plank Pull Throughs (10 each side)
10 Kneeling Landmine Twist (10 each side)
*Rest as needed between sets.

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.

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes

WOD: For time
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie ERG/ AB 45/38Cal/ 100m Run/ DU/SU 30Sec
EMOM perform 20 second Handstand Hold

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Time: 12-14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: GRIND! PAIN CAVE! All the upper body work through this partner beat down. One person chips away at the reps while the other is stuck in a static hold. Be strategic on sets and when to break to avoid failure. Transitions should be seamless with little to no lost time.

How it should Feel: MUSCULAR ENDURANCE! Shoulders will not have a break today. Take an extra scoop of pre-workout and buckle up.

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Try and not these out pretty quick. If you both can hit 1-2 big sets to start quickly that would be great to get into the kipping.

Kipping Handstand Push Up: Break before the shoulders break down. Reps need to be fast without any hesitation at the top or bottom. Aim for sets of 5-10 or more.

Row/ Ski Erg: Big hips here while focusing using total body. Depending on where your shoulders are at I would recommend working for 20-30 seconds back and forth.

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 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
*Rest as needed between sets

WOD: 3-6-9-12-15-18-21
Sandbag Squats (70/35kg) (OR Dumbbell Front Squats 2×22.5/15kg)
Box Jump Overs (30/24)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – high intensity
Target Time: 8-10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then squat/jump as your life depends on it. Try and keep the rest between the stations, not during.

How it should Feel: LACTIC ACID PARTY! It’s all a leg grind! It’s going to be a deep burn!

WORKOUT STRATEGY & FLOW
Sandbag Squat – on Shoulder OR Dumbbell Front Squats: Weight is lighter than normal and should allow you to complete sets unbroken. Worse case when you get to the sets of 15+ you break into 2 quick sets. Breathe through the motion and find a comfortable hold that keeps you upright.

Box Jump Over: Just be smooth and steady here. No need to go crazy and blow your legs anymore than they already are. Height should be challenging, but doable, just ensure you jump with everything you got or it won’t end well.

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.