PART A: Strength & Skill

5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean

PART B: WOD

10-9-8-7-6-5-4-3-2-1
Bench Press (70/50kg)
Back Squats (100/70kg)

*Subbing note: If you don’t have two barbells/racks we recommend you doing Dumbbell Bench Press for double the reps with 25/17.5kg

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY and GRIND! This is a moderate to heavy weight, and we all want a good pump session with a hint of cardio. Pace it out on the 10-7, and after that, it’s smooth sailing. The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW
Back Squat: Moderate-heavy weight under 70% of 1RM to stay unbroken through each set.

Bench Press: Same as the back squat, under 70% of 1RM. Don’t push yourself to failure and break before it breaks you.

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

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

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

PART A: Strength & Skill

5 Sets (1 set every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @68-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @70-73% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk

PART B: WOD

AMRAP 20 Minutes
1000m Row Erg
40 GHD Sit Ups/ MB Situps
20m Handstand Walk
500m Row Erg
30 GHD Sit Ups/ MB Situps
15m Handstand Walk
250m Row Erg
20 GHD Sit Ups/ MB Situps
10m Handstand Walk
*In the remaining time Max Clean and Jerks (70/50kg)
**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
SCORE = total number of Clean and Jerks
Target Reps: 15+
Minimum Reps before scaling: 10

STIMULUS AND GOALS
How to Pace: STEADY The stimulus is moderate intensity throughout the workout. Be mindful of compounding midline fatigue from GHDs and the Handstand walk, and take an extra moment to recover before kicking up in a handstand after GHDs. Additionally, breathing is always a priority in any workout, but especially so for today due to being upside down for Handstand walking and GHDs.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! It’s a grind! Coming out hot will do you no good. Put your head down and go to work. We want at least 2+ minutes at the end for the cleans. That means have a game plan and know your pace you need and can achieve out of the gate.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderate, focusing on relaxing your arms and shoulders as much as possible. Don’t go crazy on the bike only to rock your lungs. Recover the first 200m and slow down the final 100m before exiting to help transition to the next station.

GHD Sit Up: Smooth and steady, pausing at the top of each rep to breathe. The goal should be near non-stop with an explosive leg and hip drive.

Handstand Walk: Distance is short and gets less each time, so the goal should be unbroken. Take a second before kicking up to get your head right after all the ghds.

Clean and Jerk: The weight should be moderately light (ideally under 70% of 1RM Power clean and jerk) so that smooth and steady singles can be completed in the remaining 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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch

Part B: WOD

1000m Row @70% Effort / 2 x 480m Run/ AB
-Rest 3 minutes-
10x 250m Row @80% Effort / Run 220
*Rest 30 seconds after each set.
1000m Row @90% Effort / 2 x 480m Run/ AB

*Note: Only resting 30 seconds after the last set of 10x 250m row (not 3 minutes).

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 60/70 seconds for the 300m and 3 minutes 30 seconds/3 minutes 50 seconds for the 1000m
Time Cap each set: NONE!

STIMULUS AND GOALS
How to Pace: STEADY into CHALLENGE! Cardio day – we start this rowing session with a nice moderate primer. After the rest, it’s time to ramp up the pace to moderate to high intensity. Effort should be pushed on the 200m, but at a sustainable and consistent level across all sets with a short rest between. After the final 200m row, we only have 30 seconds of rest before we hop back on for a 1000m row to throttle up for a final very hard effort!

How it should Feel: GASSY into LACTIC ACID PARTY! Those 200m rows in the middle will light your hammies up. Stand up during the rest and focus on breathing through the motion. By the end the work will have stacked up allowing you to reinforce some CARDIO stimulus as well!

WORKOUT STRATEGY & FLOW
Row: The 1000m rows are ramp-up and then almost emptying the tank on the last at 90%! The middle portion is where the money is made. Use the first two sets to build into your pace. Focus on your leg and hip drive while controlling your breathing through each pull.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Bench Press @ 6-6.5/10 RPE
5 Bench Press @ 6.5-7/10 RPE
4 Bench Press @ 7-7.5/10 RPE
4 Bench Press @ 7.5-8/10 RPE
3 Bench Press @ 8-8.5/10 RPE
3 Bench Press @ 8.5-9/10 RPE

PART B: WOD

As many sets as needed: (Max 8 sets)
AMRAP 18 Minutes
2 Rope Climbs
12 Dumbbell Bench (2×24/16kg)
20 MB Situps/ GHD
-no rest between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus for today’s workout needs to be moderate-high intensity with aggressive and strategic sets to finish under the time cap. We have two upper-body dominant movements mixed with a midline wrecker. There is no rest between sets, which means you need to make sure you can finish the rope climbs and bench press in under 75 seconds consistently to have sufficient time for the GHDs.

How it should Feel: MUSCULAR ENDURANCE! Upper body endurance will be tested today, so make sure adjustments are made early to finish within the target time. After a few rounds, we should have a good pace and an idea of where we should finish.

WORKOUT STRATEGY & FLOW
Rope Climb: Make a big jump every single time and really emphasize using your legs before the arms on the ascent.

Dumbbell Bench Press: The weight is moderate, and all sets can and should stay unbroken. Make sure you lock out at the top of each rep.

GHD Sit Up: Be aggressive on these, aiming to complete 15+ reps every single time. Focus on breathing and relaxing your shoulders/hands as much as possible.

PART C: Finisher
3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps bottom to half way
7 reps half way to top
7 reps full curl
*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.

PART A: Strength & Skill

30 Back Squat @80-85% of 1RM Back Squat
-OR-
50 Back Squat @65-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.

PART B: WOD

Partner Throwdown Thursday!
2 Sets: (1 set every 10 minutes)
Partner 1: 200m Run/ Row 250/ AB
Partner 2: 10 Thrusters (50/35kg)

-straight into-

Partner 1: 250m Ski (OR Row)
Partner 2: 10 Farmer’s Hold Dumbbell Box Step Overs (2×24/16kg) (24”/20”)

-straight into-

Partner 1: 50 Double Unders
Partner 2: 5 Bar Muscle Ups

*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements

Individual Version:
2 Sets: (1 set every 10 minutes)
200m Run
10 Thrusters (50/35kg)
250m Ski (OR Row)/ Run/ AB
10 Farmer’s Hold Dumbbell Box Step Overs (2×24/16kg) (24”/20”)
50 Double Unders
5 Bar Muscle Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Today’s workout involves bouncing back and forth between movements with our buddy (or 1:1 if you are going alone). Once partners 1 and 2 finish their stations, they will switch. Once they have each completed their work on the second station, they will advance to the next two movements. Continue all the way through, both completing each movement before advancing. Once finished, we will rest and complete three more sets, starting a new set every 10:00.

How it should Feel: CARDIO! Be aggressive in your pace throughout each movement. If you finish before your partner, then you better enjoy the rest.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
4 Power Snatch @75-78% 1 RM Power Snatch

2 Sets
3 Power Snatch @80-83% 1 RM Power Snatch

2 Sets
2 Power Snatch @85-88% 1 RM Power Snatch

NOTES:
*All reps done as singles.
**Rest no longer than 3-5 seconds in between reps.

PART B: WOD
For time:
45 Push-Ups
30/24 Calorie Row/ Run/ AB
30 Handstand Push Ups
30/24 Calorie Row/ Run/ AB
15 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the bi’s and tri’s in this grind of a chipper. Aim for a steady, consistent effort with strategic sets to avoid muscle failure. This workout is designed to put your arms in a blender through vigorous push/pull combinations.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Break early and often to sustain a consistent work flow. Pushing the limits early on will not do you any favors in the end.

WORKOUT STRATEGY & FLOW
Push-ups: Don’t go for broke on these and put your arms in a deficit. Break into sets of 5-10 reps with quick breaks between sets.

Handstand Push Up: Break more than you think here to play the long game and save your shoulders.

Strict Handstand Push Up: Follow the same strategy as everything else. Play it safe early on, and don’t push yourself to failure.

Row: We just want a good consistent effort here over both 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.

PART A: Strength & Skill

*Do a set every 2 minutes.

2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE

*Make the reps as perfect as possible.

PART B: WOD
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike/ Run/ Row
Even Sets: 25/20 Calorie Row/ Run/ AB

*Repeat from October 3, 2023.

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want each set to be approached with an attack mode that can be replicated for 2 solid efforts on each machine. 95% effort is what we are looking for, which isn’t all out, but it’s dang near close with a little saved in the tank for that final set. During the rest, don’t spend too much time on the ground. Get up and move before the next station.

How it should Feel: PAIN! Just tell the gym owner to turn the lights off and leave you on the floor.

Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.

Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.

PART C:

8 minutes of as many rounds and reps of:
1 Rope Climb + 10/7 Calories on Ski Erg or Assault Bike
**Each “round” you add 1 more Rope Climb.

EXAMPLE:
Round 1 you begin with 1 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike
Round 2 you begin with 2 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike
Round 2 you begin with 3 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike

STIMULUS and GOALS
How to Pace: STEADY: This will sneak up on you as we add more rope climbs. Don’t go out too hot!!
How it should Feel: GRIPPY: Mostly grip should be the fatiguing factor.

WORKOUT STRATEGY & FLOW
Rope Climb: Begin with 1 Rope Climb and add 1 more Rope climb EACH round you get back to the rope.
Ski Erg: This number is steady the entire workout. Choose a pace you can stay consistent the entire workout. We want to be approx. 35-45 seconds on erg

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

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

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

PART A: Strength & Skill

*Do a set every 2 minutes.

1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean

PART B: WOD

AMRAP 5 Minutes
30m Sled Push 100/80kg/ Walking Lunges x 16 (2×24/16kg)
10 Sandbag Cleans (70/35kg)/ DBL KB Cleans 24/16kg
-rest 2 minutes 30 seconds-

AMRAP 5 Minutes
10 Sandbag Squats (70/35kg)/ 10x KB front squats
30m Sled Push 100/80kg/ Walking Lunges x 16 (2×24/16kg)
-rest 2 minutes 30 seconds-

AMRAP 5 Minutes
10 Sandbag Cleans (70/35kg)/ DBL KB Cleans 24/16kg
10 Sandbag Squats (70/35kg)/ 10x KB front squats

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling: 2.5

STIMULUS and GOALS
How to Pace: CHALLENGE! Just grunt work today as you navigate through these 5 minute AMRAPs. It will be an all-leg drive while maintaining a moderate intensity and consistent pacing across rounds. Being methodical on pacing and trying not to go too fast off the start will be the key to sustaining each workout.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! It’s going to be a leg pump like no other. Have the recovery boots ready after this is all done.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: The bag should be movable so that reps can be completed with little to no hesitation between them. Keep a tempo that allows your heart rate to stay under control.

Sandbag Squat: Unbroken is the goal across all sets. Finding that comfortable hold early on is crucial for breathing and consistency. Once you start squatting, don’t stop.

Sled Push: The weight stays the same across, and so should the pacing. Keep the legs turning at a smooth and steady pace. No sprinting! Just stay moderate and try to keep 50-foot sections unbroken before stopping.

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

PART A:

*Do a set every 1 minute and 30 seconds.

5 Sets
10 Dumbbell Incline Bench Press
*Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.

PART B: 
*Do a set every 2 minutes.

4 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.
**Score is the Weighted Pull Up.

PART C: WOD

3 Rounds @75% effort
21 Hang Dumbbell Clean and Jerks (1×50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 1 minute-

3 Rounds @80% effort
21 Toes to bar
15 Dumbbell Deadlifts (2×50/35)
9 Calorie Ski

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

STIMULUS and GOALS
How to Pace: STEADY! Here’s a nasty two-piece triplet where the movements jump around on their sets each workout. Pacing on each workout should be moderate, with strategic sets to avoid blowing up your grip. Rest is short between workouts, and it will be tough to get a solid recovery before going into the next.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Your shoulders will be under constant duress, so make it a point of emphasis to break early and often.

WORKOUT STRATEGY & FLOW
Dumbbell Hang Clean and Jerk: The weight should be moderate and moveable for unbroken sets across each workout. Be overly aggressive with your hips, and remember to relax the non-working hand to help keep your grip loose.

Ski: Use moderate and steady pacing (75%) on all three workouts. There is no need to go crazy here, so focus on big hips and breathing through the motion.

Bar Muscle Ups / Toes to Bar: Unbroken might be tempting, but we strongly encourage you to break into two quick sets to avoid wrecking your grip and shoulders or over-resting between stations.

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

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

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

PART A: Strength & Skill

*Do a set every 2 minutes.

3 Sets:
5 Box Squats/ Pause Back Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats/ Pause Back Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes
* Pause 2sec

PART B: WOD

3 Sets
2 Rounds
11 Overhead Squats (40/30kg)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) between sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a similar style to earlier in the week, but this time, it’s only two rounds of fast-pacing, moderately high-intensity heart-pounding movements. Keep rounds consistent and transitions aggressive while taking the first set a little lighter on the pace to feel it out and then trying to increase across the following two sets.

How it should Feel: LACTIC ACID PARTY! The legs will swell up like they were attacked by bees. Control your breathing and focus on shaking out the quads during the rest.

WORKOUT STRATEGY & FLOW
Overhead Squat: Unbroken! The weight is light, so you should be able to squat snatch and get right into it without hesitation. Breathe through the motion, and make sure you stand up all the way on each rep.

Box Jump: Be careful after the squats! Height should be comfortable, and you shouldn’t think about it. We recommend stepping or jumping down after each rep to avoid rebounding and unnecessary pressure on the Achilles.

Burpees over the Bar: You may perform these lateral or parallel to the bar! Either way stay low and keep moving. Those skilled at these would aim to complete them under 30 seconds every time.

PART C:

3 rounds of your Max 1 minutes of Handstand Push Ups

– Rest 1 minute between rounds –

Score is total reps for all 3 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.