Strength & Skill:

Strength A:

*Do a set every 2 minutes.

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

Strength B:

3 Sets
5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up)
20 Side Forearm Plank Lifts (10 each side)
:30 Handstand Hold (wall facing if regular is too easy)

**Double Kettlebell Front Rack TEMPO Bulgarian Split Squats

WOD:

40-30-20
Dumbbell Snatches (25/17.5kg)
20-15-10
Toes-to-bars

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderately heavy dumbbell paired with another grip intensive movement. These workouts are designed to test your grit and strategy to sustain a steady workflow without blowing up your grip. Find a partner of similar skill level and tackle this quarterfinal workout like it matters. Make sure someone takes charge and does the counting while controlling the pace.

How it should Feel: GRIPPY and GASSY! Communicate with one another and don’t be afraid to call an audible if the arms are starting to fail.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Sets of 10 or more is a great goal. It’s better to break early, then to get into that middle round and have no pull left. Be overly aggressive with your hip drive and breathe at the top of each rep.

Toes to Bar: Similar to the dumbbell snatch, it might be wise to do smaller sets with a short rest then to go big and get stuck staring at the bar. Manage the grip fatigue through the middle then blow it out at the end!

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:

Every 2-3min:

5 Sumo Deadlift @ 7/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

Straight into without rest

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

*Tempo is 3 seconds down and up.
**Think about taking the hands out wide on the way down and then bringing them back in towards each other at the top

WOD: 2 Rounds

100m 2xKB front Rack Carry 2×24/16
30m single DB Overhead Walking Lunge
100m 2x KB Farmer Carry
30m single DB Overhead Walking Lunge

TARGET SCORE
Target Time: 20-25minutes
Time Cap: 25min

STIMULUS and GOALS
How to Pace: GRIND! Pick your poison today. Think of a way that allows you to complete each task with little to no breaks or prolonged rest periods. Remember, the more transitions you add, the less time the equipment will spend moving.

How it should Feel: MUSCULAR ENDURANCE! You are going to be under constant duress here. Don’t overthink it; just move and get the work done.

WORKOUT STRATEGY & FLOW
Front Rack: rest when needed under fatigue. Breathe, keep chest up and stomach tight, and try not to over lean forward.

Farmer Carry: Tilt the dumbbells forward and don’t crunch the hips.

OVH DB Lunges: Focus on keeping chest up, arm locked out overhead especially at he bottom of the lunge. Try and complete 1x length of the gym on each arm.

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 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

WOD: AMRAP 30 Minutes
2 Mile Run (Big Loop run)
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
SCORE = Rounds + Reps of Strict Cindy
Target Rounds: 12+
Minimum Rounds before scaling: 7

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity. Another Monday, another Murph Prep grind. We should start the run with a controllable effort that is sustainable and allows us to dive right into strict Cindy. Save a little on the run because it’s going to be a grind through the remaining time.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After a long run you gotta dig deep here to stay within the target range.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderate, around 70-75% of PR mile time. Focus on maintaining a steady breathing pattern while relaxing the arms/shoulders.

Strict Chest to Bar: We prefer a pronated grip here, but it is not mandatory. Just try to do multiple reps at a time up until it would result in failure. Then drop to singles.

Push Ups: As always, play it smart here by being mindful of upper body fatigue. Quick, smaller sets are fine while resting off your hands.

Squats: This is the area where you need to be smooth and steady with a non-stop effort. Relax yours and don’t blow up your legs.

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:

Power Snatch

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

WOD: Every 3:00 (4 sets) (12min)
40m Walking Lunges / 40mSled Push (Light)
15 GHD’s (parallel)

-rest 2:00-

4 sets:
20x Goblet Squats/ *Sled drag
10 Strict Toes to Bar
20x Goblet Squats
15 Toes to Ring
-rest 2:00 between sets-

*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little

4 sets:
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Left Leg)
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Right Leg)
16 Hip Extensions/ GHD Back Ext
-rest as needed between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! The primer is getting the core and legs ready/engaged while the four sets just whip the hammies and slice up the core. Moderate-slow pacing on the first part while challenging yourself to stay moving through the four sets.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! You might be walking on your hands out of the gym due to the lower/midline being out of order.

WORKOUT STRATEGY & FLOW
Lunges/ Sled Push: It’s empty so give a slow jog just to get the legs nice and warm.

GHD Sit ups: Still tough to do, so be explosive and on each rep.

Goblet Squats/ Sled Drag: Sled drag is walking backwards with a harness. If a harness is unavailable, then use your arms and lighten the weight a little. Heavy, lean into the backward walk and try to stay moving. The goal should be at least 20m unbroken sections.

Strict Toes to Bar: You might need to break into 2-3 sets as the workout continues.

Toes to Ring: Go unbroken and really emphasize a powerful kip/hip drive.

Kettlebell Waiter Hold Box Step Ups: Simply use a load you can move smooth with thorough all 8 reps each leg

Hip Extension: These will get your posterior chain moving! Aim to move at a controlled speed without breaking if possible. You don’t have to control the eccentric but try to keep some tension throughout.
——scale to Barbell Good Mornings if needed

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:

Split Jerk:

Take 10-15 minutes to build to a tough but quality single Split Jerk.
*Focus on strong stacked positions

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep building.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (30/22.5)
Dumbbell Step Back Lunges (30/22.5)

-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

TARGET SCORE
SCORE = Total Reps
144 reps is through all the Snatches and Lunges

Target Reps: 396+ (through 4+ rounds of Wall Walks and Double Unders)

**Minimum Reps before Scaling:**270 (through 2 rounds of Wall Walks and Double Unders)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Ascending rep schemes are always harder to estimate the effort required, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap.

How it should Feel: MUSCULAR ENDURANCE!
All grind on the first part while the max rounds will put the finishing touches on a total body beat down.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight is moderately heavy and will begin to wear you down after a few sets. It might be wise to start breaking reps into two sets on the 21-27. Be explosive with your hips and breathe at the top.

Single Dumbbell Step Back Lunges (held however you’d like): Just one dumbbell, so find a comfortable hold that doesn’t wreck your shoulders and allows you to breathe. Try to keep these as close to non-stop as possible.

Double Unders: Legs might be jelly, but try to keep them unbroken throughout the remaining time. Lay the rope down after each set.

Wall Walks: Might not have to do too many here, so try to touch and go reps. If needed, give a quick shake-out at the bottom of each rep.

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:

Power Clean:
Build to a tough single Power Clean in 10-15 minutes.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep buidling.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: 5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike/ Run
30/24 Calorie Ski (OR Row)/ Run

TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
We want to see a moderate, sustainable push pace effort that can be held across all sets. Settle into a comfortable pace early on and keep the heart rate under control. Transitions should be seamless and get the machines up to speed quickly. The goal for each station should be around 90-100 seconds.

How it should Feel: GASSY into CARDIO! Make sure to have some fluids nearby. This is going to be a long one.

WORKOUT STRATEGY & FLOW
Echo Bike: Remember to push and pull with the arms to help assist your legs. Keep the chest/eyes up to allow for a clear breathing pathway. Ramp the bike up for the first 4-6 calories, then settle into a smooth 75-80% effort.
Run: Fast but comfortable at 75-80%
Row/Ski Erg: Use your total body and breathe through motion. Remember to roll the shoulders out on the reload-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:

Setup on Rack
Do a set every 1 minute and 30 seconds.

5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)

5x Strict Straight Leg Toes to Bar directly after each set of Bench Press.

WOD: Murph Prep Monday

AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-

AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.

TARGET SCORE
Target Rounds each set: 4+
Every 10m of run = 1 rep

STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.

WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). Subbing in a row/ski is equal to 250. Bike erg is 500. Try and keep the Run around 60-90 seconds at the most

Strict Pull Up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push Ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air Squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

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

6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Build off feel. Keep a little in the tank.

WOD A:

AMRAP 7 Minutes
7 Box Jumps (24/20)
7 Toes to bar

TARGET SCORE
Target Reps: 126+ (9+ rounds)
Minimum Reps before Scaling: 90 reps (5 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE throughout and about a minute of PAIN CAVE! It’s an Open style workout right here, so accept that it’s going to hurt and come out moving. Use the clock to set, and maintain a pace. The only rest taken should be between the movements and not during.

How it should Feel: GASSY into GRIPPY with a touch of PAIN!!
All up and down, so control your breathing and keep a tempo for movements you’re comfortable with.

WORKOUT STRATEGY & FLOW
Box Jumps : You may rebound today if you really want to since it’s a shorter time domain and manageable reps. Stepping down is almost always our recommendation unless you are competing. If you do rebound, warm up plenty and swing those arms either way!

Toes to Bar: Unbroken every single time! Be aggressive with your hip drive and stay smooth.

WOD B:

8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
*Rest 2-3 minutes between sets.
**Feel hamstrings and glutes working –

STRETCH
Glute and Piriformis Stretch
Lower Lumbar Back Stretch

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:

7 Sets
1 set set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch

WOD: For steady movement

10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2×25/17.5kg))
*3 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

2 sets:
DB Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed between sets-

** Use a moderate load – 7/10 RPE

2-4 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load – 7/10 RPE

TARGET SCORE
SCORE is ONLY for the 10-1 “Steady Movement” portion. The intention is to hit this target time without over 80% intensity
Target Time: 7-9 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty push/pull combo that will have you toeing the line of muscle failure. Listen to your body and know when to push and when to rest. The movements are meant to be strict, so it does you no good to speed through it and hip into every rep.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Just know that there is more afterward that will have your asking for mercy.

WORKOUT STRATEGY & FLOW
Dumbbell Shoulder Press: be smart about the weight you choose or you will get stuck standing for a while. Weight selected should allow you to complete all sets unbroken. Keep the midline tight and drive through the floor on every press.

Chin Ups: These are supinated which means they are targeting the biceps more. Complete the lock out at the top and bottom of the rep everytime and try to maintain 1-2 sets.

Barbell Curl 21s PLUS Kipping 7 additional curls using your hips to help get the barbell up
—–should be completed without setting the barbell down. Change to dumbbells if needed for lighter weight to allow 28 unbroken reps each time.

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.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 5 Sets
AMRAP 2 Minutes 30 Seconds
200m Run/ 250m Row/ Cal AB/ Sled push x 5 lengths (60sec)
8m Handstand Walk/ Wall walk x 3
In Remaining Time: Max Distance Farmers Carry walking Lunge (2×24/16)
-rest 90 seconds between sets-

TARGET SCORE
SCORE = Meters of Farmers Carry Lunge +kg
Target reps each set: 50+
Minimum Reps before scaling each set: 20

STIMULUS and GOALS
How to Pace: CHALLENGE!
Short amrap where you buy in with moderate distance sled into a quick handstand walk only to be rewarded with max distance lunge walk in the remaining time. And yes, we are going through this 5 times so buckle up and try to maintain a moderate push pace effort that allows you to be aggressive through the sled and handstand while staying consistent on the lunge.Let’s aim for at least a minute of lunging.

How it should Feel: LACTIC ACID PARTY!! It will hurt a little, but before you know it’s over, it’s time to recover.

WORKOUT STRATEGY & FLOW
Sled Push: Sled weight is moderate, and there isn’t much time, so let’s try and complete this without stopping. Only if you need to make turns, so keep the legs turning.
—–if you don’t have access to a sled, today we are subbing with either Plate Push for same distance OR with 16 Dumbbell Box Step Ups (2×35/25 @ 20″)

Handstand Walk: Unbroken! Should not even be a hesitation if you are proficient at these. It’s just here to annoy you. If you still need work here, then don’t spend more than 45 seconds here.

Dumbbell Farmer Carry Lunge: Tilt the heads forward and get moving. Try to give a light swing to boost momentum with each step.

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.