WOD: 2 sets (set 1 @75%, set 2 @80%)
14/11 AB/ Row 250/ Run 220
14 Overhead Squats (40/30)
7 Rope Climbs
14 Overhead Squats (40/30)
14/11 AB/ Row 250/ run 220

-rest 3 minutes between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! Nice little chipper that we will go through twice. Reps and weight are manageable enough where effort should be non-stop. The rest is long enough to where intensity should be amplified on the final set.

How it should Feel: PAIN!!! Test out the first set with a test pace approach and then it’s time to light the lungs up with set 2.

WORKOUT STRATEGY & FLOW
Run/Row/Bike: It’s short, the first should be the primer where you push, but wind down the final 2-3 calories for a smooth exit. Second should have a strong, sprint type finish to the end (85%).

Overhead Squat – MUST come from the ground: Weight is light-moderate (-50%) where both sets should be unbroken. Squat snatch right into it, breathe through each rep and move.

Rope Climb: It is a bear in the middle here! Make sure you utilize your core, effective foot position and a strong pull!

Strength & Skill:

4-6 Sets at moderate pace:
10 Back Squats (at 40-50% of 1RM)
10 x DB Reverse Lunge
20/16 Calorie Standing Bike Erg/ Sled Push
Partner Piggy Back Carry 100m (50m+50m)

Rest 2-3 min between sets

Share and alternate Reverse Lunges and Back Squats with partner. Both working on either movement while the other also works.

Piggy Back Carry. share the distance of 100m. Change as often as you like

WOD: 3 sets
10 Sandbag Cleans (70/35kg)/ DB Power Clean 30/22.5kg
20 GHD Sit Ups/ Anchored Situps
30/24 Calorie Ski/ Row
-rest 1:1 between sets-

-straight into-

3 sets:
10 Double Dumbbell Deadlifts (2×30/22.5)
20 Toes to Bar
30/24 Calorie Row/ Ski
-rest 1:1 between sets-

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

STIMULUS and GOALS
How to Pace: STEADY! This workout is designed to test your core and grip endurance through vigorous hinge-dominant movements. Controlling your breathing and cadence will the key to sustaining or increasing pacing across sets.

How it should Feel: MUSCULAR ENDURANCE and GASSY! After the first two movements that ski/row is going to start to feel like a baseball bat to the stomach.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: Moderate-heavy weight where the goal should be to stay aggressive while completing 1 rep every 3-5 seconds.

GHD Sit Up: Non-stop while giving a slight pause at the top to breathe.

Ski / Row: Pacing should be moderately fast while using the first few calories to groove in. Breathe through the motion and focus on using total body. Try and finish under 1:45 for each ski/row.

Dumbbell Deadlift: Weight is on the heavier side so these will become more challenging if you aren’t keeping good form. Focus on a vertical torso and breathing.

Toes to Bar: No more than 3 sets here. It will be tough to judge where your abs are at. Regardless, stay aggressive on the sets and focus on a strong kip every rep.

Strength & Skill

4 Rounds

10 Strict Pullups Max Reps – maintain quality
8-10 Heavy Ring Rows
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
Alternating Tall Plank Knees to Elbows 12 each side
Alt hands to toes 12 each side

-Rest 2-3 min between rounds-

WOD: 4 Rounds
9 Ring Muscle Ups/ Bar Muscle Ups/ Chest-2 Bar/ Ring Dips
220m Run/ 250m Row or Ski/ 14 Cal AB
15 Strict Handstand Push-Ups/ Kipping HSPU / Hand Release Pushups
18 Pistols/ 18 Goblet Squats

TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Time to get gymnasty in this 4-round total body wrecker. Be strategic early on with the sets and use the lower body movements to recover the shoulders/arms to sustain a consistent work flow.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Approach the first round a little cautious to see how the arms do, then make adjustments.

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: 1-2 sets is where we want to live. Make sure to take a few second before jumping up and be overly explosive with your hips.

Run: Smooth and steady while focusing on keeping your arms relaxed.

Strict Handstand Push Ups: 1-3 sets, look to break these up sooner than you think if muscle up pose a challenge. Don’t smoke your triceps!
Scale these to either: Strict Box Handstand Push Ups OR Pike Push Ups

Pistols: Like the run use this as an opportunity to recover your upper body. Find your balance early and try to stay as close to non-stop as possible.

Strength & Skill

4-5 Rounds

10 Barbell wide grip Bench Press @ 8-12 reps max
Max Reps Narrow Pushups
DB Pull Overs x 10-12
Box Dips x 10-12
Alt Elbows 12 each side
45sec elbow Plank hold
-Rest 2-3 min between rounds-

WOD: AMRAP 20 Minutes (at easy/moderate recovery pace)
100m Single Arm Kettlebell Farmer’s Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row
100m Single Arm Kettlebell Front rack Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row
100m Single Arm Kettlebell OVH Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row

TARGET SCORE
NO target score! Just move through easily and moderately.

STIMULUS and GOALS
How to Pace: STEADY! This is another longer, moderate piece designed to promote recovery, create blood flow, make you sweat, and help with soreness.

How it should Feel: CARDIO! And some MUSCULAR ENDURANCE! Do NOT hold high intensity in this. Keep it aerobic and just stay moving.

WORKOUT STRATEGY & FLOW
Single Arm Kettlebell Farmer Carries : Going single arm here so make sure to keep the shoulders square and to walk in a straight line versus drifting towards which arm the dumbbell is in.

Bike/Row OR Ski/Jog: Think as close to fast pace as you can here without it completely derailing your carries.

Single Arm Kettlebell Front Rack Carry: Key here will be to find a position that is comfortable but active here for the front rack. Try to make it so that it’s not just resting on our shoulder but you are having to work to keep it there.

Single Arm Kettlebell Overhead Carry: Same idea as Farmers Carry in terms of making sure that you are staying square while only have one working arm. Keep that arm locked out actively pressing upwards.

Strength & Skill

Perform 1 round every 2min
DBL Reverse Lunges
30x DU’s
1 set x 10 each side
2nd set x 8 each side
3rd set x 6 each side
4th set x 4 each side
5th set x 2 each side

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: 2 sets
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
8 Dumbbell Front Squats
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
6 Dumbbell Push Press (2×22.5/15kg)
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
4 Dumbbell Thrusters (2×22.5/15kg)
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest 3 minutes before starting the next set-

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you firing on all cylinders for our open workout Friday! You should be FAST within each set, but not all out. You should feel grooved in and ready to go! Intensity can hit up to 80-85% with all the built in rest and short duration.

How it should Feel: GASSY! It will just be a bit out of breath and maybe feel the burn, just as it ends. You are ready to go! The purpose today is to be game ready more than building fitness!

WORKOUT STRATEGY & FLOW
Ski or Row: Fast pace here. In and out of the machine for some power and quick aerobic work.

Dumbbells: Work for smooth movement that is unbroken for each time you pick up the dumbbells. None of these weights or rep schemes should intimidate you at all. It’s about working efficiency, transitions and positions! If they are too heavy to stay unbroken, then scale the weight.

Strength & Skill
*All to power position.

1. Burgener Warm Up Clean – 3-5 reps of each movement.

2. 3x High Hang Clean + 3x Hang Clean + 3x Clean

*Do a set every 1 minute and 30 seconds.

Cluster (Squat Clean + Thruster) @ 65-70% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 70-75% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 75-80% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 80-85% 1 RM Power Clean and Jerk

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

Snatch
3-3-3-3-3
60%, 65%, 70%, 75%, 80%

Clean and Jerk
3-3-3-3-3
60%, 65%, 70%, 75%, 80%

WOD: 6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-

TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push each set’s pace to the limit of what you can handle! Find your boundaries between rhythm and recklessness.

How it should Feel: GASSY and GRIPPY! This will be great conditioning and capacity work overall! Use the first set to feel out each movement, then build confidence in each set afterward.

WORKOUT STRATEGY & FLOW
Double Unders: 1-2 sets is the aim (3 at most) and we want to work on controlling our breathing throughout.

Power Clean and Jerks / Power Snatch: We’d love big sets here if possible. Unbroken for some will be doable. In later rounds, 3 fast sets (at most) is acceptable. It should be well below 50% of your 1RM Clean and Jerk

Bar Facing Burpees: Stay steady through these and don’t slow down!

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 minutes and 30 seconds.

4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition.
* 1/4 squat hold

WOD: 5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks

*Max Toes to Bar in minute: 20 aka stop if you get to 20.
**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

TARGET SCORE
Target Reps each Minute:
15+ for Toes to Bar
7+ for Bar Muscle Ups
5+ for Wall Walks

NO Minimum Reps Required.

STIMULUS and GOALS
How to Pace: STEADY! Stimulus is a moderate, repeatable intensity to get similar scores in each set. You should avoid going to failure on any one movement. Ensure that at the 40-second mark, athletes stop and use the 20-seconds to rotate while focusing on getting their heart rate under control.

How it should Feel: CARDIO & MUSCULAR ENDURANCE! The first time should be at a lighter pace to see what the body can handle.

WORKOUT STRATEGY & FLOW
Bike: Moderate push pace effort (75%).The first few seconds should be a ramp-up pace, then settle in and don’t slow down the final few seconds.

Box Jump Over: Just move! Height should not be intimidating or cause prolonged rest periods between reps. Step down every time.

Toes to Bar: Try and keep sets of 5-10 reps. Don’t go until your grip fails.

Bar Muscle Ups: 5 reps should be the minimum so make sure you are ready before you jump up.

Wall Walks: maybe a few touch-and-go reps, then settle into a slight pause 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.

WOD: 4 Rounds
250m Row or Ski/ Run 220/ AB 14 Calories
KB Swings 30sec / Rest 30sec
250m Row or Ski/ Run 220/ AB 14 Calories
GHD/ ABMAT Situps x 30 sec/ rest 30sec
Rest 3min

Steady Pace 75-85 % effort

If you are competing 24.2, then keep your effort moderate, just enough to push your HR, and get moving but keep your effort more moderate

Strength & Skill 
Strength for those not doing 24.2

*Do a set every 2 minutes.

5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat

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 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 85% 1 RM Power Clean and Jerk

WOD:

3 Rounds
10m Handstand Walk
250m Row/Ski erg/ 220m Run/ 14/11 cal AB
2 Wall Walks
250m Row/Ski erg/ 220m Run/ 14/11 cal AB
-rest 3 minutes-

3 Rounds
3 Ring Muscle Ups/ 6x C-2-Bar
12 Dumbbell Front Squats (2×24/16)
3 Bar Muscle Ups/ 6x C-2-Bar
12 Dumbbell Step Back Lunges (2×24/16)

TARGET SCORE
Target Time workout 1: sub 9 minutes
Target Time workout 2: sub 6 minutes
Time Cap workout 1: 11 minutes
Time Cap workout 2: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! A 2-part, highly skilled gymnastics paired with a leg pump. Sounds like an all-out attack on the body. Be smart, but don’t be afraid to take a chance. Use the first round to test out a pace, and in round two, just hang on while round 3 is a grind to the finish.

How it should Feel: GASSY! There is nowhere for the body to hide, so put on your big boy pants and get ready for the ride of your life.

WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken, just accept it!

Bike Erg: Moderate push-pace effort (75%+) to finish under 60 seconds. Relax your upper body as much as possible.

Wall Walk: Touch and go! Don’t even think about resting.

Ring Muscle Up: If you jump up there and don’t do 3 unbroken, just leave!

Bar Muscle Ups: Aim to keep these unbroken throughout. If you can’t keep them unbroken then reduce the number of reps.

Dumbbell Front Squat: Squat clean right into it, relax your hands and stay steady while breathing through the motion. Don’t blow up here!

Front Rack Dumbbell Stepback Lunges: Smooth and steady unbroken lengths where the focus needs to be breathing and relaxing your grip.

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
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar

-rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 120-180 seconds each set with your pace!

How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!

WORKOUT STRATEGY & FLOW
Toes to Bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.

Burpee Box Jump Over: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)

Strength & Skill
*Do a set every 1 minute and 30 seconds.

1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch

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.