Strength & Skill

7 Sets
New set every 1:30 – 2 min
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Power Snatch

WOD: 2 Rounds
25 Strict Supinated Pull Ups/ Ring Rows
50 Ring Dips or Ring Push Ups (OR Dumbbell Push Ups)/ or Box Dips
75 V-Ups

*Ring or Bar Dips are Rx’d. We encourage you to choose whichever you need to work on more!

TARGET SCORE
Target Time: sub 16 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY!
We have a solid upper body pump with a little core action mixed in. Break the pull/push into smart, calculated sets to avoid muscle failure and grind through the V-Ups. Try to have similar pacing on both rounds.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! The combo will swell up the arms like balloons. Stay steady and stay consistent.

WORKOUT STRATEGY & FLOW
Supinated Pull Ups – chin ups: I like 4-6 sets here while doing your best you don’t resort to singles. Lockout at the bottom and finish your pull. Remember, no kipping!

Option 1: Ring Push Ups: We want the rings as close to the ground as possible to match your feet and aim to keep a parallel body with the ground. These are tough and a great way to work extra stability in your push ups!

Sub for Ring Push Up: Dumbbell Push Ups

V-Ups: Manageable sets here with quick breaks. Try and complete these in 3-5 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.
5 Tall Jerk @4-5/10 RPE
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: AMRAP 20 Minutes

With a barbell or 2x DB/KBs

2000m Ski (OR Row)/ 1600m Run
-in remaining time-

AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2×32/24)
Bench Press (2×32/24)
Squat Clean (2×32/24)

** perform with 2 x DB or KB OR SUB DB for a BARBELL
*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:
Deadlifts (100/70)
Bench Press (70/50)
Squat Clean (60/45)

TARGET SCORE
SCORE = Reps in Linda ONLY. The Ski does NOT count towards reps!
Target Reps: 123+ (1 round of “Odd Linda” plus the 9s and 7s again)
Minimum Reps before scaling: 75 (1 Round of “Odd Linda”)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty version of “LINDA” but with dumbbells and a solid primer to start. Pacing off the start should be moderate (75%) while focusing on not taxing the body. Once the ski is finished then it’s time to grind. This will be tough, so be calculated with the time between movements to recover.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Make sure you are physical and mentally ready before starting each set.

WORKOUT STRATEGY & FLOW
Ski: Pacing should be smooth and steady (70-75%) while focusing on breathing and utilizing a strong, aggressive hip drive. Be careful to not over tax the arms and recover the last 50-100m before exiting.

Dumbbell Deadlift: Weight is moderately heavy and will be challenging through the first 2 sets. Regardless, the goal should be unbroken. Breathe at the top and don’t hesitate or stop moving through sets.

Dumbbell Bench: Unbroken, focus on breathing through the motion and steady steady. Make sure you are ready and don’t push yourself to failure.

Dumbbell Squats Cleans: A couple quick sets for the 9, 7 and maybe 5. After that it should be easier to string sets unbroken all the way to the finish.

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 (one set every minute)
3 Low Hang Power Clean @65-70% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

WOD: AMRAP 20 Minutes
1-2-3-4
Rope Climbs
40-30-20-10m
DBL DB/KB Walking Lunges (24/16kg)

Ascending rope climbs, descending Walking Lunges
** start at the top again if you still have time remaining

STIMULUS and GOALS
How to Pace: GRIND! You are working up and down this ladder multiple times for 15 minutes. Try and keep a pace that can be replicated across all rounds. Don’t come out too hot on the first ascent, or it won’t end well.

How it should Feel: MUSCULAR ENDURANCE into a bit of CARDIO! The lunges will attack your lungs while the rope climbs takes care of the upper body.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and use your legs before the arms. Try and complete 1 rep every 10-15 seconds.

DB Lunges: Weight is moderate and should be moving 10m unbroken sections. Pacing should be steady and consistent while focusing on relaxing your arms.

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

4- 5 sets of:
*Do a set every 2-3 minutes.

12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE

*Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Max effort Pull Ups directly after each set of Bench Press
**rest 2min between sets

WOD: 2 sets of

3 Rounds:
3 Wall Walks
5 Box Jump with Step Down (30/24)
7 Toes to Bar
9 Wall Ball (10/7)
35 Double Unders
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY! Pacing should be moderately aggressive through this short rep scheme, multiple sets cardio kicker. Transitions need to be seamless while keeping a non-stop effort on each station. You will have a decent rest between each set, so focus on getting your heart rate back down and see if you can replicate or even slightly increase the pacing.

How it should Feel: GASSY into CARDIO! Up and Down is all you will be doing today. Keep your breathing steady and recover during the rest.

WORKOUT STRATEGY & FLOW
Wall Walks: If you’ve never tried Touch and go, then today is a good day to try it out! If/when you need a break , then give a quick roll out at the bottom.

Box Jump: Height should be challenging but doable, but if the step down isn’t possible due to height then hop down and reset.

Toes to Bar: Try and keep these unbroken. Use a big kip everytime with a fast kick to the bar.

Wall Balls: We shouldn’t have to say this, but we will. Unbroken is the only standard here. Focus on breathing and rolling out the shoulders with every rep.

Double Unders: Smooth and Unbroken, relax the shoulders and lay the rope down everytime.

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. New set every 1:30.
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch

WOD: 3 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups

-rest 3 minutes-

For Time:
50 Bench Press (90/55)**
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)

-rest 3 minutes-

50 Ring Rows with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

TARGET SCORE
Target time for Bench Press & Ring Row Workout: NONE. Keep moderate intensity.
Time Cap for Bench Press & Ring Row Workout: 15 Minutes

STIMULUS and GOALS
How to Pace: STEADY!
These will give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work. The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

How it should Feel: PUMP!!!!
approach both workouts with a planned rep scheme to help keep a consistent workflow without over-resting or blowing your arms.

WORKOUT STRATEGY & FLOW
Ski / Row: Smooth and steady here at a moderate pace (70-75%). This is the primer to start the day, so stay calm and roll out your arms.

Strict Pull Up: 1-3 sets, and don’t even think about doing singles unless failure is imminent.

Push ups: 1-2 sets, and if you break, just keep it short while resting on your knees, not your hands.

Bench Press: Be smart about the weight chosen for this. We recommend using something less than 70% of 1RM that allows us, when fresh, to hit 12+ reps. Ideally, you should try to hit sets of 5-10 without going to failure.

Legless Rope Climb: Don’t rush right into it, make sure the arms are ready. Every time, it’s a big jump, and scissors kick the heck out of the legs going up.

Feet Elevated Ring Rows: Similar sets to the bench press (10-15), and know these are harder than they look. Make sure the rings are set around hip height. The body should be parallel to the ground at the top of the pull. No Hips!!!

Strict Ring Dip OR Strict Bar Dip
Arms will be pretty pumped by this point, so break into 2-3 sets if needed. Keep the arms tucked in tight and no hips at all.

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.

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Superset 5x Tempo Pullup, Chin over bar
* 2-2-3-0

WOD:

AMRAP 10 Minutes @ 70% effort
5 Burpee C2B/ Bar/ Ring Muscle Ups
25 Crossover Singles
25 x Kettlebell Swings (32/242)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski/ Row
7m Handstand Walk
15 Kettlebell Swings 32/24
7m Handstand Walk

TARGET SCORE
Target Rounds each workout: 4-5+
Minimum Rounds before scaling each workout: 3

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to gymnastics. Distance on the handstand is meant to be short to allow consistency and build capacity.

How it should Feel: GASSY into CARDIO! Everything should be completed non-stop and near unbroken.

WORKOUT STRATEGY & FLOW
Burpee Ring Muscle Up: Smooth and steady here to avoid burning out. Breathe at the bottom and be overly aggressive with the hips.

Crossovers: Unbroken would be awesome, so be sure to lay the rope down every time.

Kettlebell Swings: Unbroken is what we need, so don’t put it down. Just move smooth and steady.

—-If you don’t have the space to go, complete 8 in place lunges for every 25ft.

Ski: Pacing should be moderate (75%) with the goal to finish under 52 seconds. Roll the shoulders out on the ascent to stay loose.

Handstand Walk: Unbroken, it’s a short distance, so there is no need to break.

American Kettlebell Swing: Unbroken here as well. Aggressive hips, breathe through the motion, and relax the hands at the top.

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: 4 Rounds

5 x Hang Squat Cleans 70/50kg
10x Box to Burpee Box Get Over (150/100) (48/40
15x DBL KB/DB Deadlift 32/24kg
20x single KB/DB Alt goblet hold reverse Lunges 32/24kg
-rest 2 minutes between rounds

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.

8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%

**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: 10 Rounds of Mini Nate

1 Ring Muscle Up/ Bar MU/ 2x C2B
2 Handstand Push Ups/ 4x HR
4 Kettlebell Swings (32/24)

-into-

5-4-3-2-1
Front Squat (100/70) (clean from Floor)
Box Jump (40/32)

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 24 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND!! We have quick rounds of Nate to start so don’t come out too hot because you have a long way to go. Once you get into the front squat/box jump portion the grind will start.

How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! The first 10 rounds of Nate won’t be terribly hard but they will play a part in how you get through those front squats and box jumps. Be ready for the hurt to really settle in there.

WORKOUT STRATEGY & FLOW
Ring Muscle Up: It’s just 1 rep! Be fluid and aim to attack it quickly.

Kipping Handstand Push Up: Similar idea as the muscle ups. Really focus on your breathing here so that you don’t exhaust your core more than it needs to be.

American Kettlebell Swing: Really focus on using those hips here and not making it lower back. Hinge at the hips and keep your core engaged!

Front Squat – These are from the ground: Squat clean that first rep and then just try to keep going without having to put the bar down. A quick pause at the top to settle/steady yourself will help a lot.

Box Jump: Be diligent here. The legs are going to feel heavy and we don’t want to fail a 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

Strength A:
*Do a set every 1 minute and 30 seconds.

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.

Between Tall Jerks Superset with Bent Over Rows

Strength B:
*Do a set every 2 minutes.
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE

WOD: For time

5-4-3-2-1-2-3-4-5
Wall Walks
15-12-9-6-3-6-9-12-15
DBL KB/ DB Deadlifts (2×32/24) after each set

TARGET SCORE
Target Time: 11-13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: GRIND! Moderate, with steady pacing throughout. Approach each movement at a pace that allows you to flow from one to the next. Be smart on the descending rep pace to allow for a repeatable or slightly faster effort on the climb. that can be maintained through the finish.

How it should Feel: MUSCULAR ENDURANCE! Your shoulders and hands will not get a break until the job is done. Treat them right and roll them out afterward.

WORKOUT STRATEGY & FLOW
Wall Walk: The goal should be to touch and go a few reps and then rest slightly at the bottom of each rep going forward.

KB/ DB Deadlift: The weight is supposed to be challenging but still doable for unbroken sets. Tilt the heads of the dumbbells down and keep the feet moving. Please adjust as needed to meet the intended stimulus.

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 (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean

*Touch and Go from below knee.
**Focusing on efficiency and speed.

WOD: 3 Rounds
2 Rope Climbs / Sit to Stand/ Ring Rows
10 Box Get Overs (48/40)

-rest 2:00-

2 Rounds
3 Rope Climbs
15 Box Jump Overs (30/24)

-rest 2:00-

1 Round
6 Rope Climbs
30 Box Jump Overs (24/20)

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Descending rounds, climbing rep schemes with decreasing skill. Ideally, the intensity should be the same or slightly sped up, so try to see if your times can get faster as the transitions go down.

How it should Feel: GASSY with some MUSCULAR ENDURANCE! There was a lot of pounding up and down. Control your heart rate and stay aggressive.

WORKOUT STRATEGY & FLOW
Rope Climb: Pacing on all 3 workouts with these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.

Box Get Overs: No Burpee here. Just get up and over. Stay aggressive and avoid over-pressing with your arms to save the arms for the rope climbs

Box Jump Overs: Height starts off and then goes down on the last workout. Pacing should be the same on both while aiming to step or hop down on each rep. Don’t rebound these; it’s not worth the risk of injury.

Flow
2 Rope Climbs, 10 Box Get Overs, 2 Rope Climbs, 10 Box Get Overs, 2 Rope Climbs, 10 Box Get Overs
-rest 2:00-
3 Rope Climbs, 15 Box Jump Overs, 3 Rope Climbs, 15 Box Jump Overs,
-rest 2:00-
6 Rope Climbs, 30 Box Jump Overs

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.