Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Front Squat @ 65% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat

WOD: 3 sets
30 Wall Balls (7/5kg)
20 Wall Balls (10/7kg)
10 Wall Balls (15/10kg)

– Rest 3:00 between sets –

*10/9ft for all reps

Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (10/7)
30 Air Squats
20 Wall Balls (10/7)
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the wall balls today, it’s going to be a mental test, that’s for sure. Grind through these sets and see if you can stay aggressive while avoiding over-resting, no matter how bad it hurts.

How it should Feel: LACTIC ACID PARTY! You might have to go up a pant size after this workout. Legs will swell up; shake it out during the rest and be sure to stretch well afterward.

WORKOUT STRATEGY & FLOW
Wall Balls: Reps go down, but weights increase every set. Test the waters on the first time through and see if you can go unbroken. Focus on big hips and breathing through the motion while keeping transitions around 10-15 seconds. Roll the shoulders out with every throw.

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: 5 sets (1 set every 3 minutes)
9 Shoulder to Overhead (60/40kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

* Ideally Scale to stop any remaining reps by 2 minutes and rest the remaining 1 minute

** Score total number of Toes 2 Bar + Kg for Shoulder to Overhead

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

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is minimal, but really the goal is 1-2 sets. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (strict, push press or push jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

Strength & Skill
2 Times Through
For Time:
10 Power Snatch @ 35/25kg or 60-65%
8 Power Snatch @ 40/30kg or 65-70%
6 Power Snatch @ 50/40 or 70-75%
4 Power Snatch @ 60/45 or 75-80%
2 Power Snatch @ 70/50kg or 80-85%
*Rest 3-5 Min and then repeat.

*The goal is to cycle these or perform fast singles. Score times in notes.

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: 5 sets.
AMRAP 2 minutes
6 Ring Muscle Ups/ 9 Chest 2 Bar Pullups
12 Dumbbell Box Step Up (2×22.5 / 15)
Max Power Cleans (70/45) (or Heavy Single or DBL KB/DB’s)
-rest 2 minute between sets-

TARGET SCORE
SCORE = ONLY number of cleans each set
Target Reps each set: 5+
Minimum Reps before scaling each set: 3

STIMULUS and GOALS
How to Pace: CHALLENGE! 2 minutes is not much time so come out moving with a push-pace effort. The grip will be emphasized here, as each movement will attack your forearms.

How it should Feel: LACTIC ACID PARTY! Get the ice buckets out and be ready lay the arms in them.

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Unbroken would be awesome, so make it happen. Focus on relaxing your hands at the top so the grip isn’t smoked.

Double Dumbbell Box Step Up: Just pick them up and move! We want a non-stop effort here, so use the momentum of the dumbbells to propel yourself up.

Power Clean: Moderate weight (under 70% of 1RM) and will feel heavier on that first pull. Fast and consistent singles will be the safe bet, so try to attack.

Strength & Skill
Squat Cleans
x4 @ 7/10 RPE
x4 @ 7.5/10 RPE
x3 @ 8/10 RPE
x3 @ 8.5/10 RPE
x2 @ 9/10 RPE
x2 @ 9/10 RPE

* Try hold onto the bar for each set.

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: “FIGHT Gone Wrong”
(1 round = 6 minutes)
4 Rounds For Total Reps in 23 minutes

1 minute Wall Ball Shots (10/7)
1 minute Sumo Deadlift High-Pulls (BB 30/25kg) / KB SWINGS 24/16kg
100m MB Run
1 minute Push Press (BB 30/25kg) (DB 15/10kg)
1 minute Row (calories)/ 200m Run
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Strength & Skill
Back Squat
5 sets of 5-10 reps
@ 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.

WOD: 5-10-15-20-15-10-5
Chest to Bar Pull Ups
GHD Sit Ups/ x2 Abmat MB Situps
Box Jumps

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This one is going to get worse before it gets better! Make sure to treat earlier rounds accordingly and save some push for once you are past the halfway point!

How it should Feel: MUSCULAR ENDURANCE! This one will be a core and shoulder pump! Keep a tight midline, move efficiently, and don’t be afraid to take quick rest breaks.

WORKOUT STRATEGY & FLOW
Chest to Bar: Smooth sets that are bigger for you are the aim. Don’t feel rushed but don’t take more time than needed to get moving after transition. A tight, efficient kip will pay off here!

GHD Sit Up: Be snappy on these and remember arm engagement on the turnover!

Strength & Skill
*Do a set every 2 minutes.

6 Front Rack Lunge @ 6/10 RPE
6 Front Rack Lunge @ 6/10 RPE
6 Front Rack Lunge @ 7/10 RPE
6 Front Rack Lunge @ 7/10 RPE
*10 Heel Elevated Front Squat after each set.

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

15 minute AMRAP
3-6-9-12-15…
DB Alt Snatches
DB Box Step Overs
DB Goblet Squat
100m Run

WOD: 3 Sets (1 set every 3 minutes)
100 Double Unders
30 Push Ups

TARGET SCORE
Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: MUSCULAR ENDURANCE! We will be working on push up volume while under fatigue.

WORKOUT STRATEGY & FLOW
Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 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.

WOD: MURPH

1600m Run / 200m Row/ 120/84 Cal AB
100 Pull-Ups
200 Push-Ups
300 Air Squats
1600m Run / 200m Row/ 120/84 Cal AB

Options:

or x 20 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

or 10 Rounds of
10 Pull-Ups
20 Push-Ups
30 Air Squats

or 5 Rounds of
20 Pull-Ups
40 Push-Ups
60 Air Squats

or 2 Rounds of
50 Pull-Ups
100 Push-Ups
150 Air Squats

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: AMRAP 25 Minutes
With DBs or KBs
100m Farmers Carry 25/17’5kg
DBL DB Man Makers 10/10
Single DB Russian Twist 10/10
DBL DB Reverse Lunges 10/10
200m Run

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Aim to hold a pace that you know for sure you can stay consistent across. Going too hard will put you in a deficit where you can’t give a solid effort on the bonus movements.

How it should Feel: CARDIO! Just a steady and non-stop effort is all we are looking for. Put on some tunes, and we will see you on the other side.

WORKOUT STRATEGY & FLOW
Man Makers: Use total body, pushing and pulling with legs and arms together will help a tone across the long workout. Keep your head and chest up to allow yourself to breathe better. The pacing is steady and moderate all the way through.

Lunges: Smooth, breathable walking pace that doesn’t blow up the lower body. Weight is moderately-light just to walk (not sloth-like) and focus on getting your heart rate under control.

Strength & Skill
*Do a set every 3 minutes.

14 Front Rack Reverse Lunges @ 6.5/10 RPE
12 Front Rack Reverse Lunges@ 7.5/10 RPE
10 Front Rack Reverse Lunges @ 8.5/10 RPE
10 Front Rack Reverse Lunges @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.

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: 25 minute AMRAP
10x HSPU or 15/10x Pushups
12x Box Jumps (24/20)
14x Toes to Bar
16x Abmat Situps
200m Run

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

Clean off the Floor Front Squats
1 x Clean plus 5 x Front Squats 6.5/10
1 x Clean plus 5 x Front Squats 7/10
1 x Clean plus 5 x Front Squats 8/10
1 x Clean plus 5 x Front Squats 9/10

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

KB/ DB Cluster Complex

Squat Clean Cluster x5 reps each side
(Swing, Clean, Squat, Thruster)
x 5reps @ 6/10
x 5reps @ 7/10
x 5reps @ 8/10
x 5reps @ 9/10 (x2sets)

WOD: 5 Rounds for Time
21 KB Swings
15 Chest to bar pull ups/ Ring Rows
9 Thrusters (BB@60/45kg) (DB@2×25/17.5)
100m MB Carry 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.