Strength & Skill

*Do a set every 2 minutes.

1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 75+% 1 RM Front Squat

WOD: 2 sets
AMRAP 4 Minutes
Row Cal 18/14 or Calorie AB 12/10
8 Burpees Box Jump Overs (24/20)

-rest 2 minutes-

AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (24/16) (24/20)

-rest 2 minutes-

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! moderate-high intensity. Move with purpose with a near non-stop effort. Purposeful breathing and controlling one’s heart rate on the bike are the keys to survival in this one. We’d love you to pace each 4 minute AMRAP with near identical efforts on pacing!

How it should Feel: LACTIC ACID PARTY! Legs and lungs are going to swell like balloons. Focus on breathing and focus on getting your heart rate back down going into the next set.

WORKOUT STRATEGY & FLOW
Flow
0:00 – 4:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 1 score)
4:00 – 6:00 : Complete Rest
6:00 – 10:00 : As many rounds/ reps of Row, DB Box Step Overs (set 2 score)
10:00 – 12:00 : Complete Rest
12:00 – 16:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 3 score)
16:00 – 18:00 : Complete Rest
18:00 – 22:00 : As many rounds/ reps of Row, DB Box Step Overs (set 4 score)

Calorie Row/Bike: Pacing on both should be moderately high (80%+) with the goal to finish under 45 seconds. Be sure to wind down the final 2 calories for a smoother transition.

Burpee Box Jump Over (OR Burpee to Target): Pacing should be smooth and steady where you can stay non-stop. Ideally, we don’t want to spike our heart rate any higher than it is here. So try to control your tempo, stay moving, and only push if the clock is winding down. If you have a target you can jump to then go for it! It’d be a nice change up for the workout today.

Single Dumbbell Box Step Overs: Same as the burpees, just stay smooth and steady. Stay low and try to keep moving with little stoppage on the turnaround. The goal should be unbroken through all 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 1 minute and 30 seconds.

2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

*Hang is from above the knee.
** Hang Clean into Squat

WOD: 4 Sets (1 set every 2:30)
100m Run
20 GHD Situps/ Anchored Situps MB

-Rest 5 minutes-

4 Sets (1 set every 2:30)
20/16 Calorie Row
4 x Muscle Ups/ 12 x Chest 2 Bar

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

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing should be aggressive while aiming for at least 30 seconds or more rest. Move fast and be smooth on transitions.

How it should Feel: GASSY! Sets are short, and the rest are even shorter. Stay upright during rest and focus on controlling your heart rate.

WORKOUT STRATEGY & FLOW
SEE FLOW OF WORKOUT BELOW

Run: You know the drill on these. Stay moving and consistent. The goal should be under 50 seconds to finish the run. SUB FOR SHUTTLE RUN IS 20/16 CALORIES ON MACHINE

GHD Sit Up: Non-stop/unbroken is the only thing we want. Be aggressive with the arms and snap your hips on every rep.

Row: Like the shuttle run, we want to be aggressive and try to finish around the 60-second mark. Big, strong hip drive; remember to roll the arms up on the ascent.

Work for efficiency of each of your reps. Take a break, shake it out if needed and keep moving

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.

3 High Hang Pause Snatch @ 60% 1 RM Snatch
3 High Hang Pause Snatch @ 65% 1 RM Snatch
3 High Hang Pause Snatch @ 68% 1 RM Snatch
2 High Hang Pause Snatch @ 70% 1 RM Snatch
2 High Hang Pause Snatch @ 70-72% 1 RM Snatch

*Pause for 3 seconds in the bottom of the squat.

WOD: 25 Min AMRAP
10 Hand Release Push Ups
10 Dumbbell Snatches (24/16)
30m DB walking Lunge (24/16)
10 Toes to Ring (OR 10 V Ups)
10 Wall Balls (20/14)
100m Front Rack Carry (24/16kg)

TARGET SCORE
Target Rounds: 5+ Rounds

STIMULUS and GOALS
How to Pace: STEADY!
You are looking at 50 reps of multiple movements plus the two carries. No need to go crazy here. Just settle into a moderate pace that keeps sets consistent and near non-stop. The rest should be between the stations, not during. Try and see if you can keep consistent round times across.

How it should Feel: CARDIO!
Just a good old-fashioned sweat-fest. Turn on some good tunes, put your head down, and go to work.

WORKOUT STRATEGY & FLOW
Hand Release Push Ups: Unbroken in a steady non-stop pace should be the approach here. Slow your tempo down with a quick break at the bottom if your arms begin to fatigue.

Dumbbell Snatches: Weight should be light where there is no hesitation going unbroken each set.

Lunges and Carry: Weight should be challenging but moveable for a steady walking pace. If you need to break, get at least 10m before stopping.

Toes to Ring: These should be unbroken every set. Settle into a good rhythm and let your hips do the work.

Wall Balls: Focus on smooth and steady reps while breathing through the motion for unbroken 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

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
12 DB or Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

WOD: Partner Throwdown Friday!
4 sets:
100 Double Unders (each at the same time)
40 Pull Ups / 10 Rope Climbs (split)
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPP! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

Pull Ups/ Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2’s. Don’t add more reps if this causes longer rest periods between one another.

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

3 rounds:
10 KB Side Bend (each side)
1 min Plank
15 Resistance Band Chest Fly – High to Low @ RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2-3 minutes b/t rounds-

WOD: 3 sets: 3 Rounds of “18.1”
8 Toes to bar
10 Dumbbell Hang Clean and Jerk (24/316) (5 on one side then 5 on the other)
14/12 Calorie Row
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This one still haunts us from the Open, so approach with the mindset that it’s 20:00 and stay calm. Breathe through motions and aim to keep transitions seamless and movements fluent with no wasted effort.

How it should Feel: GRIPPY! And CARDIO! Multiple sets of all-pulling will get tough. Still, the short reps/sets are just enough to keep you honest and moving. The rest will come before it really gets tough!

WORKOUT STRATEGY & FLOW
FLOW
At 3,2,1…go…Complete 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row, 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row, 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row…..
-rest for 3 minutes-

Repeat for set 2

-rest for 3 minutes-

Repeat for set 3

Toes to Bar: Unbroken is the only way to not get bogged down in the sets, so don’t break!

Dumbbell Hang Clean and Jerk: Unbroken so be smooth and efficient with the motion while relaxing the arms that’s not working. Hips are king on these! (5 on one side then 5 on the other)

Row: Moderate effort to avoid blowing up your arms. Breathe through the motion while relaxing the hands as you ascend in. The goal is to keep the row under 50 seconds every 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.

Strength & Skill

*Do a set every 2 minutes.

3 Pause In the Hole Clean from Below the Knee @RPE 7
2 Pause In the Hole Clean from Below the Knee @RPE 7.5
1 Pause In the Hole Clean from Below the Knee @RPE 8
1 Pause In the Hole Clean from Below the Knee @RPE 8.5

WOD: For time
50 Burpees to 6 inch Target
2000m Row
1 Mile Run

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND into CHALLENGE! Ensure you hydrate well before this one and call your wife, parents, loved ones, whoever because you will be working late. Workout is a long, low-moderate intensity into a push effort when the end approaches. Work and strategize to improve on this repeat!

How it should Feel: CARDIO! There was no reason to stop, so put the headphones in and kept chipping away. Try not to over-push off the start. Save that for the last leg of the run; then, you can drop the hammer.

WORKOUT STRATEGY & FLOW
Burpee to Target: Smooth and steady while aiming to complete 10-15+ reps every minute. Stay calm and strong!

Row: Bigger effort here where the first quarter can be recover/build up and then increased through the final 100m.

Run: Come out somewhat aggressive, then really kick it up when you are 400m+. You have to get mentally tough here and make those legs move for a PR!.

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.

3 Hang Snatch @RPE 7
2 Hang Snatch @ RPE 7.5
1 Hang Snatch @RPE 8
1 Hang Snatch @RPE 8.5

WOD: AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (80/55)

TARGET SCORE
Target Rounds: 9+
Minimum Rounds before scaling: 6

STIMULUS and GOALS
How to Pace: CHALLENGE!
It is a simple yet effective workout where there’s no place to hide or rest. Aim to keep a consistent, non-stop effort from start to finish.

How it should Feel: LACTIC ACID PARTY! There is a lot of leg drive in this one. It will feel like you’re breathing through a straw towards the end.

WORKOUT STRATEGY & FLOW
Box Jump: Steady reps, no rebounding, and pause at the top and bottom for quick breath. Be explosive and don’t hesitate, or it won’t end well for you.

Power Cleans: Weight should be moderate (under 70% 1RM Power Clean) and approach with quick, consistent singles. Try and keep the sets under 20 seconds (1 rep every 5-8 seconds).

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.

3 Clean Deadlift @RPE 7
2 Clean Deadlift @RPE 7.5
1 Clean Deadlift @RPE 8
1 Clean Deadlift @RPE 8.5

*No hook or mixed grip.

WOD: For time
30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired

Scale to Chest 2 Bar/ Jumping C2B

TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY! Approach this with smart, calculated sets, allowing consistency and a near non-stop effort across. There is no sense in pushing to your breaking point only to be stuck over resting.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! No matter how you slice it, it’s still going to hurt. Control your breathing, and you get to partition as you need, so don’t get caught standing around and watching!

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: We would like these to be knocked out in sets of 5 or more at a time. Be explosive with your hips and break before they make you break.

Wall Balls: Depending on how you approach the bar muscle-ups, these should be completed in the 10-15+ rep range. Roll out your shoulders every throw and try to keep a steady breathing pattern.

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.

3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
2 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE

*Build as heavy as possible, in as few sets as possible. Practice big jumps

WOD: FULL SEND FRIDAY!
4 Rounds
10 Double Dumbbell Hang Cleans (2×24/16)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
-rest until minute 8-

4 Rounds
10 Double Dumbbell Push Jerks (2×24/16)
10 Toes to bar
5 Shuttle Sprints (15m)
-rest until minute 16-

4 Rounds
10 Double Dumbbell Hang Clean and Jerks (2×24/16)
5 Bar Muscle Ups
10 Box Jumps (24/20)

TARGET SCORE
Target Time each set: 4-5 minute
Time Cap each set: 6 minutes\

STIMULUS and GOALS
How to Pace: PAIN CAVE! These 3, 4-round triplets are designed to allow an aggressive, high intensity to be kept. Sets, weights, and rest are all catered for you to be successful and stay in attack mode. Be aggressive on transitions and aim to keep rounds and sets consistent across.

How it should Feel: MUSCULAR ENDURANCE! By the time the PAIN sets in the workout will be over. Lather, rinse, and repeat until the job is done.

WORKOUT STRATEGY & FLOW
Double Dumbbell Hang Power Clean: Unbroken! Be aggressive with your hip drive and relax your hands at the top to help the grip.

Chest to Bar: Unbroken! The worst case is 2-sets but regardless, be aggressive and don’t stare at the bar.

Box Jumps: Smooth and steady, no need to rebound. Focus on keeping your breathing under control and try not to rest too long at the top or bottom.

Double Dumbbell Push Jerks: Unbroken! Big hips every time, and breathe through the motion.

Toes to Bar: Same as the chest to bar! Unbroken would be great but don’t hesitate to break into 2-sets if it allows you to stay aggressive.

Shuttle Sprints: 1 Steady on here while focusing on quick turns and getting back up to speed.

Double Dumbbell Hang Clean and Jerks: This will probably be the hardest part of the workout. 2 sets would be a sage bet to allow you to get right to work on the bar muscle ups. Control your breathing and be explosive with your legs and hips.

Bar Muscle Ups: Unbroken will save your grip more than breaking into 2-sets. Relax your hands at the top and be aggressive with the kip.

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

DB’s or Barbell

12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE

(keep it safe!)

WOD: 5 sets
12 Bench Press (2 x 24/16)
6 Strict Chin Ups (OR 12 Ring Rows)
12 Calorie Row/ AB / Run
6 Strict Ring Dips
12 Bent Over Row (2×24/16)
-rest 1:00 between sets-

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY!
This is a bodybuilders dream workout! Be smart and calculated on how you manage your sets and rest between stations. Going to fast off the start may put you in a hole that will be hard to climb out of.

How it should Feel: MUSCULAR ENDURANCE! The pump will be real so don’t try and be a hero and be the one failing reps by the end.

WORKOUT STRATEGY & FLOW
Dumbbell Bench Press: Weight should be moderately light where sets can stay unbroken all the way through. Breathe through the motion and make sure you lockout.

Strict Chin Up: Anything but singles! Control the motion down and try keep sets manageable where you are not at the risk of hipping into it.

Row: Smooth and steady pace, almost recovery type (65%) where the focus should be on rolling out the arms and shoulders.

Strict Ring Dip: These will be tough by the end of the set but stay tight and try to keep reps flowing. The goal should be 2-3 sets (tops).

Dumbbell Bent Over Row: Stay active with your lats and use the same weights at the dumbbell bench. 1-2 sets is the goal.

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.