Strength & Skill

1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%
1 Front Squat @ 95%
1 Front Squat @ 100%

WOD: AMRAP 10 Minutes “Unbroken DT”
12 Deadlifts (70/48)
9 Hang Cleans (70/48)
6 Push Jerks (70/48)
*Each round must remain unbroken

Target Rounds: 6+
Minimum Rounds before Scaling: 4

How to Pace: CHALLENGE! It’s “DT,” but with a twist; each round must be completed unbroken, which means the bar can not be dropped on the ground. Flow from one set to the next flawlessly and efficiently. Rest between rounds, shake out the arms, and be smart on when to go again. If you break or drop the bar before the 12-9-6 is complete, the set does not count. The same weight is used for three movements.
How it should Feel:
GRIPPY and MUSCULAR ENDURANCE! That’s all the workout comes down to how well you can manage your forearms and avoid blowing up.

WORKOUT STRATEGY & FLOW
Deadlifts: Mix grip is highly recommended and alter each round to help even out the load. Practice the transition from the deadlift mixed grip to the overhand grip before starting.
Hang Power Cleans: These will most likely be where the grip gets taxed. Be efficient and keep the bar rolling once you start; time under tension is key here. Hook grip and relax the hands in the catch. On the last rep, be ready to go right into the shoulder to overhead.
Shoulder to Overhead: Use that last catch in the dip from the hang power clean to get things moving. Be explosive with your hips and breathe at the top of each rep.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

3 Bench Press @ 80%
2 Bench Press @ 85%
1 Bench Press @ 90%
1 Bench Press @ 95%
1 Bench Press @ 100%

WOD: Partner Throwdown Thursday
5 Sets: AMRAP 2 minutes
Partner 1: 6 Overhead Squats (85/57)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch

-then-

Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes between sets-

SCORE: Synchro Burpee Pull Ups
Target reps each set: 15+
Minimum reps before scaling each set: 10

How to Pace: GRIND into the PAIN CAVE! We want a calculated intensity/game plan that allows the both of you to finish at or near the same time while keeping a constant work effort through the burpees. Don’t try and bury one another. Work together and adjust on the fly to survive.
How it should Feel: PAIN! After going all out on the final set, I want you both on the ground.

WORKOUT STRATEGY & FLOW
Overhead Squats: Weight should be moderate (under 75% of 1RM overhead squat), where you both can squat snatch the first rep, and get right to work. Unbroken needs to be the goal across all sets, so settle in and breathe through each rep.
—NOTE: taken from the ground every time. But you can clean and jerk to overhead squat or snatch it.
Box Jump: Higher box, so really focus on exploding and pulling your knees up. We never recommend rebounding, so jump or step down with little rest between reps.
Burpee Pull-Ups: Pacing needs to be established by the slower athlete. The first four sets should be controlled and consistent while selling out on the 5th 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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Snatch @ 60%
2 Snatch @ 65%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%

*Do a set every 1 minute and 30 seconds.

2 Clean and Jerk @ 60%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%

WOD: 4 Sets
7 x strict pullups
20 Thrusters (20/15)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-

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

How to Pace: CHALLENGE! Nothing really has the potential for burnout, just be smooth and keep transitions seamless between stations. Once those 2 sets are completed, you should have a pretty good idea of what pace you can keep from there on out.
How it should Feel: GASSY! No reason to stop on any of the movements, and the quick turnaround for the rest will keep your heart rate pounding.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and really focus on using your legs to stand the body up, not your arms. Try and keep the time between reps around 5-10 seconds.
Thrusters: Unbroken, stay smooth and steady through the set while focusing on breathing and finishing the lockout. These aren’t worth flying through unless it’s the final set.
Crossovers: Hopefully, it’s a good day for you on the rope. Legs and heart rate will be slightly off, so take deep breaths and try to complete reps unbroken or with as few trip-ups as possible.

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 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%
1 Barbell Strict Press @ 95%
1 Barbell Strict Press @ 100%

*Do a set every 1 minute 30 seconds.

2 Deadlift @ 75%
1 Deadlift @ 80%
1 Deadlift @ 85%
1 Deadlift @ 90%
1 Deadlift @ 95%
1 Deadlift @ 100%

WOD: 3 Sets
Run 500m
-Rest 1 minute-
Row 500 meters
-Rest 1 minutes-
Assault bike 1000 meters
-Rest 2 minutes between sets-

Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 2 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.
How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

WORKOUT STRATEGY & FLOW
Run: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.
Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.
Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across 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 1 set every 2 minutes
5 x 3 Back squats @ 80%

WOD: AMRAP 15 Minutes
15 Dumbbell Box Step Ups (22.5/15) (24/20)
30 V-Ups
14m Dumbbell Walking Lunge (22.5/15)

*You may hold the dumbbell however you prefer for the step ups and lunges.

Target Rounds each set: 5+
Minimum Rounds before scaling: 4

How to Pace: STEADY! It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and establish a sustainable pace within the first two rounds.
How it should Feel: LACTIC ACID PARTY! Everything below your chest line will feel like it’s been pureed in a blender.

WORKOUT STRATEGY & FLOW
Dumbbell Box Step Ups: 1 dumbbell, and it doesn’t matter how you hold it, as long as it does not assist in the step up. Try and stay as close to non-stop as possible.
V-Ups: These may be the hardest part of the workout. Aim for fast 10s with a quick break to avoid burning out.
Dumbbell Walking Lunge: Like the step-ups, you can hold any way that feels comfortable. Stay steady and unbroken while focusing on breathing. Don’t pump through to fry your legs before returning to the step ups.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

5 Box Squat @ 75%
4 Box Squat @ 80%
4 Box Squat @ 85%.
3 Box Squat @ 90%
3 Box Squat @ 95%

WOD: For time
50-40-30-20-10
Assault bike calories / Row
GHD sit-ups/ Anchored Situps

*Ladies Calories: 40-32-24-16-8

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! Come out at 75-80% and gradually increase pacing round to round as the reps drop. We’d love a slight uptick in intensity each set so you are finishing at ~90%+ intensity on the last round of 10/8.
How it should Feel: CARDIO and MUSCULAR ENDURANCE! The bike will keep some of this aerobic with the time domain. But the volume of GHDs will add up and make this a core blaster as well.

WORKOUT STRATEGY & FLOW
Assault Bike: Pacing is key here. Get in a comfortable position and work to breathe well throughout. Each round you can aim for a 20-30+ increase in pacing in calorie/hour.
GHD Sit Ups: Be smart on GHDs, but if you feel confident then go as big of sets as you can handle! Leg drive and snapping the hands will go a long way to help you cycle well on these!

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.

20 Barbell Back Rack Walking Lunges @ 70%
14 Barbell Back Rack Walking Lunges @ 80%
14 Barbell Back Rack Walking Lunges @ 85%
10 Barbell Back Rack Walking Lunges @ 90%
10 Barbell Back Rack Walking Lunges @ 90%

*Sub for Reverse Lunges or DB Walking lunges depneidng on space and class size

WOD: Partner Workout
For time:
90m Sled Push (2×20/1×20)/ 45m Plate OVH Walking Lunge 20/10kg
50 Dumbbell Thrusters (2×15/12.5)
90m Sled Push (2×20/1×20)
50 Wall Balls (30/20) (10/9ft)
90m Sled Push (2×20/1×20)
50 Dumbbell Thrusters (2×35/25)
90m Sled Push (2×20/1×20)

*Split all reps as desired

90m Sled Push scale: 45m Plate OVH walking lunges (there and back x3)

Target Time: sub 13 minutes
Time Cap: 17 minutes

How to Pace: CHALLENGE into PAIN CAVE! Come out a little hot and know you can recover while your partner works. Aim to push this one as much as you can and see which partner can handle the handle the longest!
How it should Feel: LACTIC ACID PARTY into PAIN! Get ready to feel the burn! The sled push plus variations of squat and press will have the total body on fire! Switch out as needed and keep the intensity up!

WORKOUT STRATEGY & FLOW
Sled Push: The weight here is moderate b/c we want each partner to be able to push it confidently and somewhat quickly. Trade out as much as needed to allow the fastest push overall for each partner.
Dumbbell Thrusters: The weight is dropped from the typical (50/35) to allow for quicker cycling and bigger sets! So don’t drop it more than needed!
Wall Balls: We have everyone’s favorite heavy ball again!! Hip drive will save the shoulders and you can even try transitioning with the ball mid air partner to partner if you’re feeling froggy and want to have some fun!

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 Snatch High Pull + 2 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 75%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 80%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 85%

2 Clean and Jerk @ 65
2 Clean and Jerk @ 70%
1 Clean and Jerk @ 80%
2 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%

WOD: The Chief

5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (60/40)
6 Push Ups
9 Air Squats

-rest 1 minute between sets-

Target Rounds each set: 4+ Rounds
Minimum reps before scaling each set: 3 Rounds

How to Pace: STEADY into CHALLENGE! We want you to work on PACING today! Chief is designed so you can stay moving relatively quickly and consistently round to round. So strategize and work to do that today. Have a goal for each set and try to stay within +/- 5 reps of that each set.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Chief will have you out of breath with the number of reps you can sustain. If you hit a wall, it will likely either be aerobic limitations, or muscle fatigue from the push ups.

WORKOUT STRATEGY & FLOW
Power Cleans: This should be light and moveable for quick singles throughout! We want it under 65% of 1RM power clean!
Push Ups: Be smart on these to stay moving each set. If you know 6 isn’t sustainable for unbroken throughout, we are okay breaking from the get go. Have quick shake outs as needed and try to always get back to work ASAP to keep the workout moving.
Air Squats: Smooth unbroken should be the aim. Rather than breaking these and resting. Slow down your rate of cycling to stay moving and rest in 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 Seated Double Dumbbell Z Press @ 65%
5 Seated Double Dumbbell Z Press @ 70%
5 Seated Double Dumbbell Z Press @ 75%
5 Seated Double Dumbbell Z Press @ 80%
5 Seated Double Dumbbell Z Press @ 85%
*5 Barbell Push Press after each set.

*Do a set every minute.
*Warm up to Weight
2 Deadlift @ 75%
2 Deadlift @ 80%
2 Deadlift @ 85%
2 Deadlift @ 85%
2 Deadlift @ 90%
2 Deadlift @ 90%
2 Deadlift @ 90%
2 Deadlift @ 90%

WOD: 

90m Sandbag Bear Hug Carry (70/45kg)

-into-

5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)

-into-

100m Sandbag Bear Hug Carry (70/45kg)

*Sub Farmers Carry (2×32/24) for Rx’d

Target Time: sub 9 minutes
Time Cap: 15 minutes

How to Pace: CHALLENGE! This one does not have many places to slow you down substantially so we can push the intensity! Try for bigger unbroken sets and somewhat quicker transitions compared to what you would usually do.
How it should Feel: GASSY! The rep count and distance is low enough that you can push into a lung burner! Try to hold a faster pace each round and stay mentally tough on the bag!

WORKOUT STRATEGY & FLOW
Sandbag Bear Hug Carry: Get it in an effective bear hug carry position and don’t stop til you get the distance! Only break to avoid absolute failure!
Chest to bar pull ups: Find a rhythm, keep a great kip and try to go unbroken as long as possible!
Box Jump Overs: We recommend a hop on, then stop off the other side. This will still be fast but use less energy and keep heart rate under control. Use your arms for the swing on the jump and face the same direction each side to avoid turning circles.

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 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 2 Back Squat @ 80%
2 Front Squat + 1 Back Squat @ 85%
2 Front Squat + 1 Back Squat @ 90%
1 Front Squat + 1 Back Squat @ 95%

WOD: 

5 minutes of:

200 Double Unders
In remainder of time complete max Handstand Walk in meters

–rest 2 minutes —

5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in meters

Score is total walk in meters

Target Reps each set: 240+
Minimum Reps before scaling: 220

How to Pace: CHALLENGE into GRIND! We want you to be aggressive here and try to push the unbroken sets as much as you can! It will be over before you know it so don’t slack at any point!
How it should Feel: MUSCULAR ENDURANCE and GASSY!! This is all upper body endurance today (with a bit of heart rate)! We want you to get warm beforehand and try to keep a great position on each movement to maximize efficiency and progress effectively throughout.

WORKOUT STRATEGY & FLOW
Double Unders: Here we go! We have a huge set that we want to be as aggressive as we can on these. We are good with you even trying to do a PR on this movement today. Stay smooth, breath, and focus on finding your rhythm for the workout throughout all reps. On the back half you will be fatigued but try to keep the same rhythm as the first half and only break for short rests.
Handstand Walk: Get upside down as fast as you can after the double unders. Try to get a sizeable chunk for you to start and minimize rest time as you come down or transition your turn arounds (i.e. turn at 25ft or 50ft).

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.