PART A: Strength & Skill

Test: Back Squat

Warm up to 75% 1RM Back Squat.

15:00-25:00
10 Sets (1 set every minute on the minute)
3 Back Squats @75-80% 1RM Back Squat
3 Back Squats @75-80% 1RM Back Squat
2 Back Squats @85-88% 1RM Back Squat
2 Back Squats @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat

*Note: You are only scoring your heaviest lift.

PART B: WOD

21-15-9
Cal Row/ Run/ AB
Power Snatches (50/35kg)

TARGET SCORE
Intended Workout RPE: 9.0+ – 90%+ – high to very high intensity
Target time: Sub 6 minutes
Time Cap: 8 Minutes

STIMULUS and GOALS
How to Pace: SPRINT and PAIN CAVE! Event 9 at the 2021 CrossFit Games. We are going 1 time through. BURN IT DOWN!!!

How it should Feel: LACTIC ACID PARTY into PAIN!!!! See how close you can get to the Games Athletes times. Don’t be last!

WORKOUT STRATEGY & FLOW
Echo Bike: You need to move here! It is only 45 calories total and one workout. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, and 95%+ on the 9s!

Power Snatch: This weight should be light! This means it takes three sets at most on the 21s! One to two sets is ideal. Use under 50% of 1RM 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.

PART A: Strength & Skill

Test: Power Snatch

10 Sets (1 set every minute on the minute)
1 Power Snatch @5.5/10 RPE
1 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
1 Power Snatch @9.5/10 RPE
1 Power Snatch @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD
2000m Row/1800m Run (x4around)
50 Box Jumps (30/24)
25 Power Clean and Jerks (80/55)
10 Legless Rope Climbs

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s just a straight-up ground-and-pound chipper. Pacing should be moderate (70%), allowing us to maintain a near non-stop effort until the end. We start with a moderate-distance row that primes our body, and then it’s time to roll up the sleeves and go to work.

How it should Feel: CARDIO! You don’t have to go crazy here; just stay calm and keep moving. The goal is minimal rest between movements and reps.

WORKOUT STRATEGY & FLOW
Row: Moderate and steady effort (70-75%) to stay under 8:00/8:30. Coming out too hot will put you in a cardio deficit and mess up the pacing. Slow down the final 100m to get your heart rate under control.

Box Jump: Smooth and steady singles with little rest between reps. The box is higher, so be careful and jump with everything you have on each rep. No Rebounding!!!

Power Clean and Jerk: The weight is moderate (under 75% of 1RM), and singles are the only pace we want. Try to complete one rep every 8-12 seconds or faster.

Legless Rope Climb: Your arms will be too tight when you get here, so get one rep in early on. Then, try to gauge a pace that avoids muscle failure. It’s better to play it safe and take a little extra rest then rush into the climb and fail.

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

Test: Split Jerk

10 Sets (1 set every minute on the minute)
1 Split Jerk @5.5/10 RPE
1 Split Jerk @6/10 RPE
1 Split Jerk @6.5/10 RPE
1 Split Jerk @7/10 RPE
1 Split Jerk @7.5/10 RPE
1 Split Jerk @8/10 RPE
1 Split Jerk @8.5/10 RPE
1 Split Jerk @9/10 RPE
1 Split Jerk @9.5/10 RPE
1 Split Jerk @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD
3 Sets: (1 set every 8 minutes)
20 GHD Sit Ups/ MB Sit Ups 15/10kg
30 Wall Balls (10/7kg)
400m Run
20m Front Rack Dumbbell Walking Lunge (2×24/16kg)

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY! All legs grind through these 3 quad/hamstring pumping sets. Use the first set as a tester to see how the legs handle the load. Hold on through the next two sets and then sell out on the final.

How it should Feel: GASSY! Each station should allow you to move nonstop. Keep it controlled, or your legs will give out.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Work nonstop, with a slight pause at the top of each rep for a quick breath. Focus on being Beijing explosive with your arms and legs on each rep.

Wall Balls: We would love for these to be unbroken. Two sets are minimal if needed. Take an extra second before starting. Breathe through the motion and roll the arms out on every rep. Two sets are minimal if needed.

Run: Use the first 50m to recover the legs, then settle into a moderate-steady effort (75%) that doesn’t blow up your legs and lungs. Slow down the final 25-50m to prepare for the lunge.

Double Dumbbell Front Rack Walking Lunge: The weight selected should allow you to go unbroken. However, if breaking into quick 25-ft sections helps, then make the rest quick and move fast.

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

Power Clean (Test Day)

10 Sets (1 set every minute on the minute)
1 Power Clean @5.5/10 RPE
1 Power Clean @6/10 RPE
1 Power Clean @6.5/10 RPE
1 Power Clean @7/10 RPE
1 Power Clean @7.5/10 RPE
1 Power Clean @8/10 RPE
1 Power Clean @8.5/10 RPE
1 Power Clean @9/10 RPE
1 Power Clean @9.5/10 RPE
1 Power Clean @10/10 RPE

*Note: You are only scoring your heaviest lift.

PART B: WOD

7 Sets (as time allows)
Choose One of the domains: RUN/ ROW or AB
3min EMOM (Every 3min)
Run 300m
Row 350
AB 24/18cal

TARGET SCORE:
Under 1min 30sec for each set
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

STIMULUS and GOALS
How to Pace: STEADY! We just want you to keep a nice steady pace across all 10 sets here.

How it should Feel: GASSY into CARDIO! It starts off feeling like a nice, sunny day stroll through the park, and then the clouds roll in, and the rain comes pouring down. You have to stay moving and work even when it’s a storm! This will be great conditioning work.

WORKOUT STRATEGY & FLOW
Really focus on using your total body (legs and arms together) while staying upright and controlling your breathing. During the rest, ensure to stand up and get your heart rate under control.

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

PART A:

*Do a set every 3 minutes.

10 Dumbbell Incline Bench Press @7.5/10 RPE + 10 Weighted Deficit Push Ups @7/10 RPE
8 Dumbbell Incline Bench Press @8.5/10 RPE + 8 Weighted Deficit Push Ups @8/10 RPE
6 Dumbbell Incline Bench Press @9/10 RPE + 6 Weighted Deficit Push Ups @9/10 RPE
*Score the Dumbbell Incline Bench Press. Weighted Deficit Push Up weight in notes.

PART B:
3 Sets
5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Score is the Weighted Pull Up.

PART C: WOD

3 Rounds
20/15 Calorie Row
20 Toes to Bar
-rest 2 minutes-
3 Rounds
20/15 Calorie Row
5 Ring Muscle Ups

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Pacing needs to be moderate and controlled across each workout. These three rounds continuously get tougher and will test your grip and upper body endurance through highly skilled gymnastics. Pacing needs to be strategic, with calculated breaks in the early rounds/workouts, to bank enough strength for the finale.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! The first two workouts are your typical style and burners, while the final is pure grit and willpower.

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate (75-80%) to finish under 70 seconds each time. Focus on a strong, aggressive leg/hip drive to remove tension from the upper body/arms. Breathe through each pull and slow down the final couple of calories.

Toes to Bar: Unbroken might seem like a good idea, but I promise you, it’s not. Break early and often to save your arms for the final three rounds.

Kipping Ring Muscle Up: The goal is ideally 1-2 sets throughout. Be smart on the finish.

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 15 seconds.

3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats

2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats

2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes

PART B: Re-Test Day
Max Strict Handstand Push Ups in 2 minutes

STIMULUS and GOALS
How to Pace: We are testing to see if our capacity increased so we want max effort within those 2 minutes

How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Brace core and don’t lose tension as you move through entire skill.

PART C: WOD

2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (100/70kg)
-Rest 2 minutes between sets-

*Repeat from October 7, 2023.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want a moderately high intensity on this 2-set couplet. Try and keep consistent round times to stay within the target time. This combo is trendy within programming, so let’s get to work.

How it should Feel:
GASSY! It’s like a match. Strike fast, hit it while it’s hot, and burn it down at the end.

WORKOUT STRATEGY & FLOW
Bar Facing Burpees: Pacing should be steady and not over-paced. For the first 7-8 reps, we want to keep moving with little to no time spent on the ground. The final 2-3 reps should be tapered down to allow us to get our heart rate somewhat under control and get right to work on the bar.

Deadlift: Ideally under 60% of 1RM max for unbroken sets. I don’t care how bad it hurts. Hold on to the bar like your life depends on it.

Flow:
Complete set 1:
10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift.

-Rest 2 minutes-

Complete set 2:
10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift, 10 Bar Facing Burpees, 10 Deadlift.

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 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean

PART B: WOD

10-9-8-7-6-5-4-3-2-1
Bench Press (70/50kg)
Back Squats (100/70kg)

*Subbing note: If you don’t have two barbells/racks we recommend you doing Dumbbell Bench Press for double the reps with 25/17.5kg

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY and GRIND! This is a moderate to heavy weight, and we all want a good pump session with a hint of cardio. Pace it out on the 10-7, and after that, it’s smooth sailing. The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW
Back Squat: Moderate-heavy weight under 70% of 1RM to stay unbroken through each set.

Bench Press: Same as the back squat, under 70% of 1RM. Don’t push yourself to failure and break before it breaks you.

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 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @68-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @70-73% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk

PART B: WOD

AMRAP 20 Minutes
1000m Row Erg
40 GHD Sit Ups/ MB Situps
20m Handstand Walk
500m Row Erg
30 GHD Sit Ups/ MB Situps
15m Handstand Walk
250m Row Erg
20 GHD Sit Ups/ MB Situps
10m Handstand Walk
*In the remaining time Max Clean and Jerks (70/50kg)
**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
SCORE = total number of Clean and Jerks
Target Reps: 15+
Minimum Reps before scaling: 10

STIMULUS AND GOALS
How to Pace: STEADY The stimulus is moderate intensity throughout the workout. Be mindful of compounding midline fatigue from GHDs and the Handstand walk, and take an extra moment to recover before kicking up in a handstand after GHDs. Additionally, breathing is always a priority in any workout, but especially so for today due to being upside down for Handstand walking and GHDs.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! It’s a grind! Coming out hot will do you no good. Put your head down and go to work. We want at least 2+ minutes at the end for the cleans. That means have a game plan and know your pace you need and can achieve out of the gate.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderate, focusing on relaxing your arms and shoulders as much as possible. Don’t go crazy on the bike only to rock your lungs. Recover the first 200m and slow down the final 100m before exiting to help transition to the next station.

GHD Sit Up: Smooth and steady, pausing at the top of each rep to breathe. The goal should be near non-stop with an explosive leg and hip drive.

Handstand Walk: Distance is short and gets less each time, so the goal should be unbroken. Take a second before kicking up to get your head right after all the ghds.

Clean and Jerk: The weight should be moderately light (ideally under 70% of 1RM Power clean and jerk) so that smooth and steady singles can be completed in the remaining 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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch

Part B: WOD

1000m Row @70% Effort / 2 x 480m Run/ AB
-Rest 3 minutes-
10x 250m Row @80% Effort / Run 220
*Rest 30 seconds after each set.
1000m Row @90% Effort / 2 x 480m Run/ AB

*Note: Only resting 30 seconds after the last set of 10x 250m row (not 3 minutes).

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 60/70 seconds for the 300m and 3 minutes 30 seconds/3 minutes 50 seconds for the 1000m
Time Cap each set: NONE!

STIMULUS AND GOALS
How to Pace: STEADY into CHALLENGE! Cardio day – we start this rowing session with a nice moderate primer. After the rest, it’s time to ramp up the pace to moderate to high intensity. Effort should be pushed on the 200m, but at a sustainable and consistent level across all sets with a short rest between. After the final 200m row, we only have 30 seconds of rest before we hop back on for a 1000m row to throttle up for a final very hard effort!

How it should Feel: GASSY into LACTIC ACID PARTY! Those 200m rows in the middle will light your hammies up. Stand up during the rest and focus on breathing through the motion. By the end the work will have stacked up allowing you to reinforce some CARDIO stimulus as well!

WORKOUT STRATEGY & FLOW
Row: The 1000m rows are ramp-up and then almost emptying the tank on the last at 90%! The middle portion is where the money is made. Use the first two sets to build into your pace. Focus on your leg and hip drive while controlling your breathing through each pull.

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 and 15 seconds.

5 Bench Press @ 6-6.5/10 RPE
5 Bench Press @ 6.5-7/10 RPE
4 Bench Press @ 7-7.5/10 RPE
4 Bench Press @ 7.5-8/10 RPE
3 Bench Press @ 8-8.5/10 RPE
3 Bench Press @ 8.5-9/10 RPE

PART B: WOD

As many sets as needed: (Max 8 sets)
AMRAP 18 Minutes
2 Rope Climbs
12 Dumbbell Bench (2×24/16kg)
20 MB Situps/ GHD
-no rest between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus for today’s workout needs to be moderate-high intensity with aggressive and strategic sets to finish under the time cap. We have two upper-body dominant movements mixed with a midline wrecker. There is no rest between sets, which means you need to make sure you can finish the rope climbs and bench press in under 75 seconds consistently to have sufficient time for the GHDs.

How it should Feel: MUSCULAR ENDURANCE! Upper body endurance will be tested today, so make sure adjustments are made early to finish within the target time. After a few rounds, we should have a good pace and an idea of where we should finish.

WORKOUT STRATEGY & FLOW
Rope Climb: Make a big jump every single time and really emphasize using your legs before the arms on the ascent.

Dumbbell Bench Press: The weight is moderate, and all sets can and should stay unbroken. Make sure you lock out at the top of each rep.

GHD Sit Up: Be aggressive on these, aiming to complete 15+ reps every single time. Focus on breathing and relaxing your shoulders/hands as much as possible.

PART C: Finisher
3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps bottom to half way
7 reps half way to top
7 reps full curl
*Rest as needed between 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.