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.

Strength & Skill

*Do a set every 2 minutes.

5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set.

WOD: 2 sets
5-4-3-2-1
Deadlifts (120/85)
Wall Facing Strict Handstand Push Up/ Kipping HSPU x2/ HRPU x2
-rest 3 minutes between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! Come out swinging, not a lot can go wrong with the quick descending rep scheme. Just be smart and use the time between the movements as rest. Take the first set a little lighter then planned to test the waters and then ramp up the pacing going into the second.

How it should Feel: MUSCULAR ENDURANCE! The pull/push combination will do a number on your upper body. Stay tight, don’t get sloppy.

WORKOUT STRATEGY & FLOW
Deadlifts: Moderate weight (-70%) where there should be no hesitation to stay unbroken.

Wall Facing Strict Handstand Push Ups: These will probably be the most difficult so practice finding that sweet spot before the start of the workout. If you can go unbroken and if not then 2 sets is the minimum.

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: 20 minute AMRAP

20 Double Unders
15 KB Swings 24/16
10 OVH Reverse Lungs (5+5)
5 Front Squats 60/35kg

Target Score:  10 rounds

Focus to today is to keep a steady pace 75-80% effort.

No Max effort.. if you are competing tomorrow in the Open 24.1, then rather do less than too much!

Partner WOD

You Go- I GO
Max accumulated CAL effort on either the AB/ or ERG (Run if you must)
Total Time 15min
Partners may change on the Erg or AB as many times as they like to break it up.
*SCORE total CAL

COOL DOWN:
EXTRA MOBILITY AND FOAM ROLLING

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: 6 sets
10x 20m Shuttle Run/ 15/11CAl AB
15/11 Cal AB / 250m ERG
15m Handstand Walk / 4x wall Walk
-Rest 2 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 15 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Stimulus is moderate-high pacing into short/high-skilled gymnastics while under heavy duress. Start off a little light on the pace and then slowly increase as you groove in. Get your heart rate back down during the break, and don’t sell out until the final set.

How it should Feel: GASSY! Running into a bike and then going inverted will have you all out of whack. Stay calm and control your breathing, or you won’t survive.

WORKOUT STRATEGY & FLOW
Shuttle Run: Push pace effort here while aiming to slow down the final run to prep for the bike.

Erg / Bike: Get the wheels turning and ramp it up for the first few calories before settling into a moderate push pace effort (80%). Aim to finish under the 50-second mark.

Handstand Walk: Unbroken! Take a deep breath, and then go for it.

Strength & Skill: Midline Madness

EMOM
Min 1: 10x Toes-2-Bar/ T-2-Rings
Min 2: MAx Abmat/ GHD Situps 20Sec

x 6 Rounds = 12min

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.

AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (22.5/15)
18 Dumbbell Facing Burpee
18 Toes to Bar/GHD/ MB ABMAT Situps
(Keep Hands Safe)

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: STEADY! Find a consistent pace that can be maintained across all rounds and then push the pace in the final 90 seconds with whatever is left in the tank. Keep track of the first-round time and then try to replicate that as closely as possible to assist in pacing.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! It’s all movements that we are familiar with so hang on and try to give a good honest Open-like effort. It’s going to be a fight in the final 8 minutes.

WORKOUT STRATEGY & FLOW
Alternating Dumbbell Hang Clean and Jerk: Unbroken! The good news about movements like this is the non-working arm gets somewhat of a break between reps. Weight should be moderate so explode with your hips and grind through the 18 reps. We recommend catching the dumbbell at eye level on the way down to transition each rep.

Dumbbell Facing Burpees: Steady on the pace while keeping your heart rate under control. Effort should be consistent and moderate, with the aim to just stay moving. So pick a pace you can hang onto with these from the beginning with that in mind.

Toes to Bar:/ (Keep Hands Safe)
Be strategic on these as well from the beginning. If you can’t hit 18+ unbroken then you can start with 2-3 sets and probably stay there. If you can’t hit over 12 unbroken then start with smaller sets (3-5) and try to stay moving as much as often as you can. Break sooner than later to save the grip going back into the hang dumbbell clean and jerks.

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.