Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch
@ 55%, 60%, 65%, 70%, 75%

*Pause in receive for 2 seconds on the Hang Power Snatch.

WOD: AMRAP 15 Minutes
500m Row/ 480 Run
50 Double Unders
10 Sandbag Cleans (50/35)/ Power Cleans 60/40
25/20 Calorie Bike/ Row
50 Double Unders
10 Sandbag Cleans (50/35)

TARGET SCORE

Target Rounds: 2+
Minimum Rounds before Scaling: 1.5

STIMULUS and GOALS
How to Pace: GRIND! Not going to win any awards coming out like a racehorse here. Think smooth and steady with a consistent non-stop effort. Control your breathing and rest between movements.
How it should Feel: GASSY into CARDIO! Great news! all movements can be completed non-stop/unbroken. It’s also bad news because it gives you no reason to stop.

WORKOUT STRATEGY & FLOW
Row: It’s the “cash in” of each round. Steady pacing (75%) while keeping your heart rate under control and relaxing your grip on the reload.
Double Unders: Unbroken! Relax your shoulders down, fast wrist and stay light on the feet.
Sandbag cleans over the shoulder: Light bag, so grip and rip that sucker over your shoulders like it’s a bag of feed. Think strong and overly aggressive hips every rep.
(SANDBAG SUB = POWER CLEANS AT 60/40
Bike: This will be the grind so get the bike up to speed and settle into a steady-moderate effort (70-75%). Wind down the last few calories for a smooth transition.

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.

5 Clean Deadlift @ 60%
4 Clean Deadlift @ 70%
3 Clean Deadlift @ 80%
2 Clean Deadlift @ 90%
1 Clean Deadlift @ 100%

*No hook or mixed grip.

WOD: 10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-

30 seconds of Dumbbell Thrusters (2×15/10) (OR Wall Balls (10/7))
-Rest 30 seconds-

TARGET SCORE
Target Reps: 200+
Minimum Reps before scaling: 150

STIMULUS and GOALS
How to Pace: STEADY! Try to use the first 2 rounds to establish a consistent number of reps that can be replicated across all 10 rounds. Staying within your limits and keeping each movement smooth with a breathable pace will help with longevity. Try and work for the entire 30-seconds each movement and round. Don’t cut it short for more rest.
How it should Feel: MUSCULAR ENDURANCE! It’s like a calmer version of “Fran” that does take your soul, just your body. If you try and go all out early, you may die…

WORKOUT STRATEGY & FLOW
Strict Pull-Ups: Supinated or Pronated grip is allowed. Try and accumulate reps in any but singles. Be cautious of going to failure and keep the standards.
Dumbbell Thrusters: A lightweight needs to be used that allows us to move non-stop for the entire 30-seconds. A smooth and steady planned out pace, while pausing very briefly when needed at the lock-out to breathe will keep your heart rate under control. Moving too fast too soon will put you in a cardio deficit that you won’t be able to recover from.
Flow
0:00 – 0:30 Strict Pull Ups
0:30 – 1:00 Rest
1:00 – 1:30 Dumbbell Thrusters
1:30 – 2:00 Rest
Repeat for 10 Rounds (20 minutes total)

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.

1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE

*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.

WOD: 

50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A grip wrecker like no other. Push through the chipper with reckless abandon. Not to the point of failure, but try something different and see how big of sets you can go on the bar.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! GRIP, GRIP, and more GRIP! Oh yeah, and shoulders as well. Quick breaks and get back to work.

WORKOUT STRATEGY & FLOW
Toes to Bar: 2-4 sets would be fantastic, but break more if needed. Come out swinging and break before they make you break! We want big sets but not at the cost of reaching failure.

Burpee: Please, whatever you do, keep moving with a consistent, moderate effort. Mark a chalk line or handprints on the floor to keep your landing position consistent under the bar.

Strict Handstand Push Ups: These will feel much harder than expected after all the burpees. Approach the first set cautiously to test the waters and see where your shoulders are. The goal should be 3-5 sets..

Bar Muscle Ups: We want aggressive, advanced athletes to push for 2 sets. If you are going to break more than twice, use the clock and keep yourself from resting for more than 20 seconds between sets.

Rope Climbs: The icing on the Muscle Cake! Big jump and focus on using your legs before your arms (you will need it!). Take one at a time and try to get each completed in 2-3 pulls. Be sure to get down quicker than you ascend. The goal should be 1 climb every 15-20 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.

1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 7/10 RPE
1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 7.5/10 RPE

1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 7/10 RPE
1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 8/10 RPE

*Hang is above the knee.
**Pause in bottom of snatch for 2 seconds.
***If you don’t have blocks go from the hang above the knee.

WOD: 4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

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.

WORKOUT STRATEGY & FLOW
Workout flow:
at 0:00
25/20 Calorie Assault

at 5:00
25/20 Calorie Row

at 10:00
25/20 Calorie Assault

at 15:00
25/20 Calorie Row

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.

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.

5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
6 Deadlift @ 8/10 RPE
6 Deadlift @ 9/10 RPE

WOD: Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups or (12 Strict Pullups)
10 Hang Power Cleans (60/40)

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! One of the “OG” CrossFit workouts that gave us Bodyweight Gymnastics paired with Barbell Cycling within a 3-round triplet. Be aggressive but also smart to avoid the potential of blowing up your forearms early. Use the clock and try to keep consistent round times across.

How it should Feel: GASSY! The only thing that will hold you back is your ability to perform muscle-ups quickly and/or unbroken.

WORKOUT STRATEGY & FLOW
Air Squats: Push the pace on these and ensure to uphold the standard (depth and extension). Keep your hands relaxed to help prep for the muscle-ups. The goal should be sub 90 seconds.

Muscle Ups: If these are in your wheelhouse then go for broke. If at any point you feel fatigued or failure approaching before the final round, get down and shake it out.

Hang Power Cleans: Unbroken! Weight is light and will feel heavier as rounds go on, but keep the bar rolling. Relax your hands on the top and be overly aggressive with your hip drive.

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 Behind The Neck Split Jerk
55%, 60%, 65%, 70%, 75%

*From the rack.

WOD: 2 sets (1 set every 15 minutes)
In a 2:30 Window:
12 Power Snatches (43/30)
60 Double Unders
Max Calorie Bike in the time remaining

-rest from 2:30 to 15:00-

*Perform @ 95% effort (just shy of all-out effort)
**Ideally everything is unbroken and fast!

*** stretch and roll between sets while you wait

TARGET SCORE
Target Calories each set: 30/25+
Minimum Calories before scaling each set: 20/15

STIMULUS and GOALS
How to Pace: SPRINT! Into The PAIN CAVE! The first two movements we are coming out hot, once it’s complete it’s time to close the eyes and fight through the pain. You will have a very long rest between sets on purpose. So there’s a reason for it so get your mind right and see if you can repeat or improve on that second set. Keep stations close to cut down on transition times.
How it should Feel: LACTIC ACID PARTY into PAIN! The first 2 movements are simply a “pay to play” for the real fun! It’s all about getting on the bike and going into that dark hole, resting and seeing if you got one more in you.

WORKOUT STRATEGY & FLOW
Power Snatch: Light (ideally under 70% of 1RM Power Snatch) where sets are fast, unbroken without any hesitation. Breathe through the motion and try to muscle snatch to improve cycle times if possible.
Double Under: Unbroken! Pick up the rope, take deep breath and get right into rhythm. Don’t try and go with a cadence that is outside your comfort zone.
Bike: We want this to be dang near all out (95%+). Attack and see if you can hold on right at the edge of all out effort. Get right on, ramp it up and get comfortable being uncomfortable. Use the total body and keep your head neutral to help steady your breathing.

Flow
0:00- 2:30 Complete power snatch, double unders and in time remaining max calorie bike

2:30-15:00 REST (yes, that is a long rest….that’s because this should be a SPRINT)

15:00 – 17:30 repeat for set 2

17:30 DONE

Strength & Skill

*Do a set every 2 minutes.
5x 3 Tempo back squats
@55%, 60 % (x2) 65% (x2)

*Tempo is 3 seconds down, 3 second pause in the bottom.

WOD: Partner Workout, for time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans [OR 4 Power Cleans (84/52) ] *Split all box step up reps as needed
**Synchro is the bag at the top of the rep

TARGET SCORE
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.
How it should Feel: PAIN!!! You and your partner need to agree that you won’t kill each other, but you both have to go into that dark place to finish this faster than you thought possible!

WORKOUT STRATEGY & FLOW
Box Step Ups: There are multiple ways to approach this. You can do 5-10’s back and forth. This will allow for intensity to stay high while getting a good 1:1 rest. If you love switching every rep for speed, and stay on opposite sides of the box, you can try that as well!
You may want to alternate on who starts and ends on the box before going to the sandbag to avoid burning out.
Sandbag Clean to Shoulder: This has to be attacked and pushed to where both finish under the 25-second mark. Your kegs are going to get pretty beat up from the step-ups, so be violent with your hips, and once it hits the ground get right back on it.

Partner Flow
FOR TIME – Goal is to complete 400 Box Step Ups as a team, as quickly as you can.

0:00 – 2:00 At 3,2,1..go…you and your partner both need to perform 4 Synchro Sandbag Cleans as soon as the 4 reps are done partner 1 gets to working on the step ups while partner 2 rests. Switch as needed.

2:00 – 4:00 At that 2 minute mark, stop working on the step ups and complete another 4 Synchro Sandbag Cleans. As soon as the 4 reps are complete, you will pick back up on the box step up rep you and your partner left off on.

…..repeat this at the 4:00, 6:00, 8:00….until you and your partner have reached a combined 400 reps.

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.

1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk
@ 50%, 55%, 60%, 65%, 70%

*Pause is in the bottom of the squat for 2 seconds.

WOD: 3 sets
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (14/10)

-rest 3 minute between sets-

**Hold bigger unbroken sets instead of doing quick singles, even if you move slower

TARGET SCORE
Target Rounds Each Set: 4-5+
Minimum Rounds before scaling each set 3

STIMULUS and GOALS
How to Pace: STEADY pacing with calculated sets and rest to avoid muscle failure. Come out a little conservative in the first set and see how your upper body reacts. Use the time between movements to rest and avoid blowing up off the start. A good goal would be one round 65-80 seconds.
How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! 2 strict movements for low reps, and right at the end is a heavier wall ball that will beat you into the ground unmercifully. Be ready for the total upper body pump and especially in the shoulders!

WORKOUT STRATEGY & FLOW
Strict Pull Up: The Goal should be anything but singles. Don’t settle for pulling up and falling to the bottom. Maintain quality and the full standard.
Strict Ring Dip: These are also ideally to be completely unbroken, or 2 sets for sustainability. Give the arms a good shake before starting.
-good modification options: Banded Ring Dips, Heel Box Ring Dip or Chair Dip
Wall Balls: This will be the real challenge of the workout. Unbroken would be a great goal. However, given the state of what your shoulders will be in it might be a good idea to break into 2 quick sets to avoid over resting.

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.

1 Hang Snatch Pull + 2 Hang Pause Power Snatch
@ 55%, 60%, 65%, 70% (x2)

*Pause is in the receive for 2 seconds.

WOD: AMRAP 20 Minutes
20/16 Calorie Assault Bike
20/16 Calorie Row
200m Run

*Every 10m = 1 rep.
if a station isnt free, just move straight onto the next available

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling 4
Every 10m on the run counts as 1 rep

STIMULUS and GOALS
How to Pace: STEADY! It’s 20 minutes of straight cardio at a moderate and consistent pace into a moderate-fast push pace effort.
How it should Feel: CARDIO and GASSY! Just look at the workout! Makes me tired just thinking about it. You get to burn all the calories today!

WORKOUT STRATEGY & FLOW
Assault/Echo Bike: You should be at a moderate pace (70%) to finish each set round in 60-75 seconds. Slow down the final 2-3 calories for a smooth transition.
Row: Same as the bike, moderate effort. Breathe through the motion and focus on consistent strokes.
Run: The 200m should be at a recovery-type pace to reload for the machines. Try to stay under 60 seconds (30 seconds 100m).
Towards the final 90 seconds, empty whatever is left in the tank. If you are a fantastic runner, then you can push the run throughout!

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.

5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE

WOD: 4 sets
2 Rounds
15m Dumbbell Walking Lunge (15/10)
7m Handstand Walk

-rest 1:1 between sets-

Set 1: Single Arm Overhead Lunge (right)
Set 2: Single Arm Overhead Lunge – (left)
Set 3: Farmers Carry Lunge (right)
Set 4: Farmers Carry Lunge (left)

TARGET SCORE
Target time each set: sub 2 minutes
Time cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Here’s a fun 2-rounder, multiple set that changes the style of lunge every new set. Stay consistent but also aggressive with pacing, and see if you can keep a consistent time regardless of the hold style.
How it should Feel: GASSY!
Everything is doable for a non-stop approach, so stay chugging along and fight to the end of each set.

WORKOUT STRATEGY & FLOW
Lunge: Regardless of the hold style, the weight is light, and all lengths should be completed unbroken. Keep standard and stay smooth and steady on every step.
Single Dumbbell Overhead Walking Lunges / Single Dumbbell Farmers Carry Walking Lunge
If you don’t have space to complete 50ft, you will do 16 lunges in place for every 50ft.
Handstand Walk: Short distance here, so try and get right to work after the walk. We would love to see this portion completed unbroken 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.