Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Power Clean @ 60%
2 Power Clean @ 70%
1 Power Clean @ 80%
3 Power Clean @ 70%
2 Power Clean @ 80%
1 Power Clean @ 90%
1 Power Clean @ 90 – 100%
1 Power Clean @ 90 – 100%

WOD: 2 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps
200m Run
-rest until 10 minutes then start at the top-

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We are working our Run, Row, Burpee combo again today! Fixate your mind on pushing each portion as much as you can while being able to recover in the rest.
How it should Feel: We are pushing our Gas today so it will be GASSY! Aim to Keep the intensity up and know we have the built in rest so you won’t be out of control with the intensity.

WORKOUT STRATEGY & FLOW
Row: Smooth and intentional here. You can maintain the same fast pace each time on the rower if you have your speed and ability dialed in.
Lateral Burpee Over Rower: Say low here and aim to stay moving. This really spikes the heart rate but this rep count is just at the edge for what many of us could possibly do without drastically slowing down.
Run: Same thoughts as the rower here. Dial in a fast pace for you that you can aim to not fall off of.
Burpee Broad Jumps: This movement is something newer and “fun.” Mark out your distance beforehand so you can know exactly how much effort it takes to clear the line on the broad jump and you won’t waste any unneeded energy. Also find a cadence so you aren’t blowing up ½ through the set of these each time they come back around.

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 Power Snatch @ 60%
2 Power Snatch @ 70%
1 Power Snatch @ 80%
3 Power Snatch @ 70%
2 Power Snatch @ 80%
1 Power Snatch @ 90%
1 Power Snatch @ 90-100%
1 Power Snatch @ 90-100%

WOD: 2 Sets
3 Rounds
12 Thrusters (30/20)
12 GHD Sit Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a quick multiple-set triplet with a rest between. Light, manageable reps that should allow for a near non-stop effort. Come out swinging while being cautious of not rushing the crossovers only to have multiple trip-ups. Use the clock and aim for consistent round/set times.
How it should Feel: GASSY! A lot of up and down movement will have you feeling like you are in a club and your jam comes on.

WORKOUT STRATEGY & FLOW
Thrusters: Probably the lightest you will thruster in a long time, so enjoy it! Unbroken and be smooth! Don’t go crazy to get your heart rate all fluttered. Breathe through the motion and pause for a half second at the top to stay controlled.
Kipping Toes to Bar OR GHD Sit Ups: Smooth and steady with the intent to use this station as the recovery area. Be aggressive getting on and off, but once you start, find a great cadence that you can breathe well throughout.
Crossover: This is the only area of concern; you either have it, or you don’t, so take a deep breath before starting and try and complete it within 3 sets or less. Lay your rope down neatly after each set to avoid a tangled mess.

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 @ 60%
3 Deadlift @ 70%
1 Deadlift @ 80%
5 Deadlift @ 70%
3 Deadlift @ 80%
1 Deadlift @ 90%
1 Deadlift @ 90 – 100%
1 Deadlift @ 90 – 100%

WOD: 10 Rounds
200m Run
3 Ring Muscle Ups / OR x6 Chest-2-bar + 3x Ring Dips

TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Not the type of workout where it’s a max effort sprint, but rather a solid, aggressive pace. Given the low reps and short distance, there is no real potential for burnout. The focus must be to find a pace early on to keep rounds on the minute.
How it should Feel: GASSY into CARDIO! No reason to stop or slow down. Depends on your gymnastic proficiency and ability to stay mentally tough through the 10 rounds.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderately fast (80%+) while focusing a slight build-up pace and then slowing down the final 10-15m before reaching the rings.
Muscle Ups: Unbroken is the intention! Don’t just stop and look at them; get right to work. Try to limit the amount of time you are getting chalk or have it with you on the run. If you must break, then we want no more than 45 seconds spent on these before scaling the reps.
—–sub with Bar Muscle-Up OR 2 Burpee Pull-Up

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 In the Hole Front Squat @ 60%
3 In the Hole Front Squat @ 70%
1 In the Hole Front Squat @ 80%
5 In the Hole Front Squat @ 70%
3 In the Hole Front Squat @ 80%
1 In the Hole Front Squat @ 90%
1 In the Hole Front Squat @ 90-100%
1 In the Hole Front Squat @ 90-100%

WOD: AMRAP 9 Minutes
3 Squat Cleans (70/47)
1 Wall Walks
3 Squat Cleans (70/47)
2 Wall Walks
3 Squat Cleans (70/47)
3 Wall Walks
6 Squat Cleans (70/47)
4 Wall Walks
6 Squat Cleans (70/47)
5 Wall Walks
6 Squat Cleans (70/47)
6 Wall Walks
9 Squat Cleans (70/47)
7 Wall Walks…

TARGET SCORE
Target Reps: 48+ (through the 6 Wall Walks)
Minimum Reps before Scaling: 25 (Through the 4 Wall Walks)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the round will feel like an endless pit. Start with a controlled and methodical pace that allows you to breathe comfortably between movements.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!! The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.

WORKOUT STRATEGY & FLOW
Squat Cleans: Weight should be light and comfortable (under 65% of 1RM). All reps should be completed in singles to avoid prolonged rest between movements.
Wall Walks: Try and complete these with minimal rest time between reps. If you feel yourself start to blow up, it’s time for a quick pause or roll out at the bottom.

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 3 minutes.

20 Dumbbell Bulgarian Split Squats @ 60%
16 Dumbbell Bulgarian Split Squats @ 70%
12 Dumbbell Bulgarian Split Squats @ 80%
8 Dumbbell Bulgarian Split Squats @ 90%
6 Dumbbell Bulgarian Split Squats @ 100%

*Complete half the reps on each leg

WOD:

2 Rounds
15/12 Calorie Row / Run
8m Dumbbell Overhead Walking Lunge (30/22.5)
15m Handstand Walk
30m Sled Push (65/57)/ 100m MB Run

-rest 3 minutes-

2 Rounds
10 Shuttle Runs (15m) (100m run)
10 Hang Dumbbell Snatch (30/22.5)
50 Double Unders
30m Sled Push (65/57)/ Walking lunge 30m MB

**Sled weight = total weight (sled + added weight)

TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: GRIND! These 2, 2 rounders are designed to beat you down slowly. Everything is doable for a non-stop approach, so use the time between to catch a quick break. Aim for consistent round times and sets to stay within the target time. The second workout looks easier, and it is, which also makes it dangerous when your body is already taxed. See if you can match your intensity across sets.
How it should Feel: PAIN! It’s like you swallowed a bunch of Drano, and it cleaned you right out. Nothing like that empty feeling.

WORKOUT STRATEGY & FLOW
Row: Fast, quick pulls off the start and then settle into a moderate pace (75%). The goal should be to finish under 55 seconds while winding down the final 2 calories,
Dumbbell Overhead Lunge: Strong and stable overhead position while focusing on mid-line stability. This better be unbroken and alternate shoulders each round.
Note: if you do not have the space for 25ft, complete 8 Single Arm Dumbbell Overhead Forward Lunge
Handstand Walk: If you are comfortable, aim for unbroken; if not, break into 2-25ft sections.
Note: Recommended Scaling Option for today = 15m bear crawl OR 20 Handstand Shoulder Taps Wall Facing. If your goal is to work towards Handstand Walks in the future, sub the Shoulder Taps!!!
Sled Push: Both should be non-stop regardless of weight or distance. Don’t run with the sled. Just stay moving and focus on breathing.
Note: scale to 30m Sandbag Carry on shoulder if you don’t have access to a sled
Shuttle Run: Stay moderate with it. It goes by faster than you think. Focus on relaxing your shoulders/hands to prepare for the following grip movements.
Hang Dumbbell Snatch: Unbroken through each round. Be aggressive with your hips and breathe at the top.
Double Unders: Unbroken! Lay the rope down after each set to avoid a tangled mess.

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.

Barbell Front Rack Step Up
4 x 16 @ 80%

WOD: AMRAP 20 Minutes
Even minutes: 10 Dumbbell Bench Press (2×22.5/15)
Odd Minutes: 10 GHD Sit Ups
Max Calorie Row

TARGET SCORE
Target Calories: 250+
Minimum Calories before scaling: 150

STIMULUS and GOALS
How to Pace: GRIND! Workouts like this are normally great for volume and reloading for consistency. However, this “Every Min” has a max effort calories to keep you on your toes. Stay steady on your sets and try to give an effort on the ski that’s aggressive but repeatable across the 20 minutes. The Bench round needs to be when you recover, stay smooth on the presses, and focus on breathing whatever time is left.
How it should Feel: MUSCULAR ENDURANCE! The wrench thrown in with the erg will leave your body depleted by the end.

WORKOUT STRATEGY & FLOW
Dumbbell Bench: Moderate weight that allows you to go unbroken through most to all sets. Smooth reps while focusing on breathing through the motion will help keep sets flowing. This is the recovery round so it may take a second after the Erg to get right into. Try and get your heart rate under control.
GHD Sit Ups: Non-stop, and don’t go crazy on these since you have the maximum effort that follows. Make sure to breathe.
Row: You may only have 40 seconds at this station. Be aggressive with your transition and try to get right to work. Aim for a moderately-high pace that does not burn you out. Remember you are going right back to after, so DO NOT sell out.

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.

Tempo Back Squat
5 x 3 @ 70%

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

WOD: Partner Throwdown
2 sets:
2 Rounds
15 Overhead Squats (45/35)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest while partner goes (or 1:1) between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack this 1:1 partner workout like it’s your last. Come out moving on the first set with just a little left in the tank for an all out approach for the final. Light weight, moderately low reps and quick rounds should allow you to stay aggressive.
How it should Feel: GASSY! Better enjoy the rest because it will go by fast if your partner comes out hot. Stay loose and be ready to move when it’s your turn to party.

WORKOUT STRATEGY & FLOW
Overhead Squats: These are taken rom the ground. Go Unbroken! Weight is light! And something you can ideally do 20+ unbroken when fresh, so squat snatch and get moving.
Box Jumps: Legs will be a little toasty after the squats. Jump higher than you think off the start and stay as close to non-stop as possible. No rebounding your saving grace to keep your heart rate under control.
Bar Muscle Ups: Keep these unbroken and deeply breathing before starting. Aggressive kip every time with a strong and fast turnover

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 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Push Jerk
@ 65%, 70%, 70%, 80%, 80%

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

WOD: Land, Water, Air
1 Mile Run
2000m Row
50 Burpees to 6 inch Target

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

STIMULUS and GOALS
How to Pace: STEADY Pacing into a GRIND through the end! We have a longer distance run/row designed to make you feel like it will be a fun cardio day, and then it smacks you right in the face with a rep burpee to bar. Settle into a pace early on that keeps your heart rate at a moderate level, push when you can handle it, and know when to dial it back. You have to be in it for the long haul here!
How it should Feel: CARDIO! Just realize that you will be moving non-stop for nearly 20 minutes. Don’t you dare stop and rest!

WORKOUT STRATEGY & FLOW
Run: moderate pacing (75-80%), not trying to PR or set any land speed records here. Settle into a smooth tempo run that allows you to get right to work on the row.
Row: Similar to the the run, we recommend about ~80% of your PR 2K pace. Settle on the final 100m to prepare for the burpees.
Burpees to Target: This will be a challenge, but try and keep whatever pace allows you to avoid resting longer than 2-3 seconds between reps. Use the clock and see if you can maintain a certain number on the minute to stay on track. A fantastic goal is 15 reps every minute.

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 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.