PART A: Strength & Skill

3 Sets (New set every 3 minutes)
15 Back Squat @5-6/10 RPE

4 Sets (New set every 1 minute and 30 seconds)
5 Back Squat @6.5-7.5/10 RPE

Part B: WOD

8 Minute EMOM
5 Power Clean and Jerks (60/45kg) + (5 x Slam Balls + 5 x Burpees)
*Pick a weight you can keep unbroken.

-rest 2 minutes-

8 Minute EMOM
10 Box Jump overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate to moderate/high intensity
Target Time minutes 1-8: sub 15 seconds
Time Cap minutes 1-8: 25 seconds
Target Time minutes 11-18: sub 30 seconds
Time Cap minutes 11-18: 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! Solid barbell cycling work today as you come out with a moderate-high intensity on smooth and methodical sets. The purpose of this session is to help improve bar path, cycling capacity, leg conditioning, and efficiency to help cut down on time under tension during barbell and box jump workouts.

How it should Feel: GASSY and MUSCULAR ENDURANCE!! Choose your weight wisely, or you will fail miserably during the rest. Focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately light (under 60% of 1RM Power clean and Jerk) where you can maintain unbroken reps all the way through. Breathe through the motion and remember; smooth is fast, fast is smooth.

Box Jump Over: We have this under some fatigue but we are building some leg conditioning with this bounding work! Stay low and smooth on the box and find a good cadence you can repeat 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.

PART A: WOD

500m Row or Ski/ 480m Run/ 40/32Cal AB
220m Farmers Carry 2x 24/`16kg
10x 10m MB Walking Lunges (100m) 15/10kg
-Rest 3min-

350m Row/ 300m Run/30/26 Cal AB
100m Farmers Carry
7x 10m MB Walking Lunges (70m)
– Rest 2min –

250m Row or Ski/ 220m Run/ 16/12 Cal AB
100m Farmers Carry
4x 10m MB Walking Lunges (40m)

PART B: Strength & Skill

*Do a set every 2 minutes.

3 – 4 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE

PART C: Finisher

5 UNBROKEN sets of Wall Walks of max effort each set
-Rest as needed between sets to go unbroken for each set-

*Score is total Wall Walks accumulated for 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.

PART A: WOD

5 Sets:
250m Row or Ski/ 16 Cal AB/ 220m run
15 Overhead Squats 45/30kg/ Heavy GB Squats
5 Ring Muscle Ups/ (2-1)/ 10 x Chest 2 Bar
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Today’s workout has us attacking sets with a high intensity with the goal of staying consistent on times and sets. Set the tone on the erg without hindering your upper body’s ability to go right into the overhead squats and muscle ups. Be sure to roll/shake your arms out during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE!
Shoulders won’t get a break today; don’t say we didn’t warn you. Keep great positions and learn to push right up to failure before resting.

WORKOUT STRATEGY & FLOW
Ski: Somewhat aggressive pace (85%+) while emphasizing big hip drive and breathing through each pull. The goal should be to finish around 60 seconds while slowing down the final 2-3 calories.

Overhead Squat: Weight is light and should allow for unbroken sets across the board or at least most of the workout. Squat snatch the first rep, and keep moving. Breathe through the motion and make sure you lockout at the top.

Ring Muscle Up: Unbroken would be nice! After the squats, take a second, chalk up, and then get to work. Be kip on each rep with an aggressive turnover. If you must break, just keep the short rest and aim to finish near the target score!

PART B: Strength & Skill

5 Sets (1 set every minute on the minute)
7 Deadlift @6.5-7/10 RPE
-Directly into-

4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE

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 minute on the minute)
7 Deadlift @6-6.5/10 RPE
-Directly into-

4 Sets (1 set every minute on the minute)
5 Deadlift @7-7.5/10 RPE

PART B: WOD

30 Minute AMRAP

Partner Workout:
As a Team complete as many Calories on any one of the machines
Partner completes as many Wall Walks as possible while partner is working on machine

Score as a team:
Max Calories Machine
Max Wall Walks
Scale: Pushups
Any other movement as a team

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate intensity
No target score.

STIMULUS and GOALS
How to Pace: GRIND! The pacing just needs to be steady and consistent. No matter what, you are in this one for the long haul, so there is no need to go crazy from the start. Moderate-light pacing, find a sweet spot with the calories in the 2:00 and see if you can keep it until the end. Ensure you are slowing down your machine and ready to go to the bench within 5 seconds of the next 2:00.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Sweat fest today, have fluids on standby and a solid playlist.

WORKOUT STRATEGY & FLOW
Machine: Just stay moving and stay consistent. There’s no need to try and get it all within the first few rounds because it won’t happen.

Push Ups: We just want you to finish in under 20 seconds for most to all of the workout to allow ample time on the machine of your choice.

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

3 Sets (Set every 3 minutes)
15 Front Squat @5-6/10 RPE

4 Sets (Set every 1 minute and 30 seconds)
5 Front Squat @6.5-7.5/10 RPE

PART B: TEST DAY

Max Effort 2 minutes of Chest to Bar Pull Ups [Kipping or Butterfly] **We will be doing percentage work off of this for the program.
CAP: 80 CHEST TO BAR

Suggested warm up:
2 rounds:
10 Scap Pull Ups
5 Kip Swings
3 Strict Pull Ups

STIMULUS and GOALS
How to Pace: FULL SEND: Trying to measure endurance and capacity and build on it for this cycle.
How it should Feel: MUSCULAR ENDURANCE, GRIPPY. We will feel fatigue in the pull and grip over the 2 minutes!

WORKOUT STRATEGY & FLOW
Kipping Chest to Bar
Butterfly Chest to Bar Pull Ups

SCALING
Max Effort 2 minutes of max effort Kipping Pull Up
**We will be doing percentage work off of this for the program.

PART C: WOD

4 Rounds
12 DB Reverse Lunges (6+6)
12 Jumping Lunges 6+6
100m Run

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.

3 Sets
1 Snatch @65% 1RM Snatch

3 Sets
1 Snatch @70% 1RM Snatch

3 Sets
1 Snatch @75% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

Scaled Option
Alt DB Snatches 6+6
Box jump Overs 12
220m Run/ Row

PART B: WOD

@0:00
3 Sets
AMRAP 3 Minutes
20/16 Calorie Echo Bike
AMRAP Devils Press (2×22.5/15kg)
-rest 1 minute between sets-

@12:00 (Starting right after the 1 minute rest from the 3 sets above)
3 Sets
AMRAP 2 Minutes
15/12 Calorie Echo Bike
AMRAP Dumbbell Hang to Overhead (2×22.5/15kg)
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – high intensity
Target Reps each set: 10+
Minimum Reps before scaling each set: 7

STIMULUS and GOALS
How to Pace: GRIND! All grunt work on these quick AMRAPs as you buy in with a moderately aggressive bike, then just put your head down and stay moving until 3:00/2:00 hits on the dumbbells. Start a little lighter on the pacing (moderate/fast) and then hang on into the second set while selling out the final each workout. It’s a short rest, so you must stay upright and get your heart rate back down as much as possible.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Two heart-pounding movements always leave you dead on the flow after. There’s no thinking here, just move and hurt.

WORKOUT STRATEGY & FLOW
Echo Bike: Moderately-fast to fast pacing (80-85%) here since it’s a short rest, and you must be able to move on the dumbbells. Focus on breathing, using your total body as you pedal, and slow down the final 2-3 calories. The goal should be sub 75 seconds on workout one, while we should be around 60 seconds for workout two.

Devil Press: Just move! It doesn’t have to be fast, just consistent. Rest at the bottom of the burpee, but don’t make camp there and explode with your legs/hips on every rep.

Dumbbell Hang to Overhead: It’s from the hang, so no reason for singles here. Try to complete sets of 5 or more at a time, and don’t overrest. Explode the weight up with everything you have or whatever is left. Use your hips and keep your core locked in to manage low back fatigue!

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: WOD

15-12-9-6-3
Strict Pull Up
100-80-60-40-20
Double Under

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 9 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! For the first workout, it is all about staying consistent and keeping your forearms from blowing up. Be strategic off the start on pacing and when to climb. As you get into the later rounds you can be more aggressive, as the bulk of the work is done.

How it should Feel: GASSY and GRIPPY! Arms and shoulders are going to heat up fast if you let it. Be smart, and don’t hold down the gas pedal, or you’re going head-on into a wall.

WORKOUT STRATEGY & FLOW
Strict Pullups: Try to keep rest down to a minimum between reps. Steady work while not blowing up is the aim!

Double Unders: Unbroken is a great goal across. However, breaking up the larger sets might be wise to give your upper body a little break before the climbs.

PART B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets

Scaled:
DB/ BB Push Press x 5
Pushups x 10
100m Run/ AB

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: WOD
5 sets (1 Set every 6 minutes)
32/24 Calorie Row, Run, AB
24 Wall Balls (10/7)
16 Toes to Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 4 minutes
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE!
Longer sets and intervals today will test your breathing and ability to pace out movements. Use that first set as a tester and establish a sustainable effort for each station to be completed non-stop/unbroken.

How it should Feel: GASSY! There’s nowhere to hide in this one; it’s all about maintaining and grinding.

PART B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
3 Power Clean @60-65% 1RM Power Clean

2 Sets
2 Power Clean @70-75% 1RM Power Clean

3 Sets
1 Power Clean @75+% 1RM Power Clean

*Rest as needed between sets.

Scaling:
DBL KB Deadlifts x 7
V-ups x 14
100m run AB

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.

HYROX SATURDAY

40min AMRAP

Buy-in: 1000m Row/ 960m Run
(only perform once)

Tabata: 1 Min Work / 30 Sec Rest
Perform as many reps as possible on each station

1. ABMAT/ GHD Situps
2. DB Box Step ups
3. Burpeee Broad Jumps
4. Row (Distance)
5. Famers Carry 10m Shuttle
6. Walking Lunges 2 x KB/DB
7. Wall Balls
8. After each set of 7 Stations Perform 480m Run/ 500m Row.

Rest as needed before beginning next Round, Clock will keep running as a Tabata, start when work on your next round when you are ready!)

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: WOD

20min AMRAP

7 x Push Press BB 60/45kg/ DB 22.5/15kg
14 x Deadlift BB/ DB/ KB swings Heavy x 14
28 x DU
Run 100m/ 9/7Cal AB/ 150m Row

– Rest 60 Sec –

PART B: Gymnastics

3 Rounds of:
Max effort on each set of the following
Weighted Pullups 3-5 reps
Strict Pullup
Ring Row

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.