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.

Strength & Skill

*Do a set every 2 minutes.

2 Pause Front Squat + 2 Front Squat @ 75%
2 Pause Front Squat + 2 Front Squat @ 80%
2 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 85%
*Pause is for 3 seconds at the bottom.

WOD: Strongman
For time
100m Sled Drag (3×20/2x20kg plates)
100m Dual Kettlebell Front Rack Carry (2×24/16)
100m Sled Drag (3×20/2x20kg plates)
100m Single Kettlebell Front Rack Carry (1×24/16) (50m each arm)
100m Sled Drag (3×20/2x20kg plates)

Rx’d Sub options for Sled Drag:
30m Back Rack Lunge (60/42) + 25/20 calorie Assault Bike

Target Time: sub 18 minutes
Time Cap: 24 minutes

How to Pace: CHALLENGE and GRIND! Well, it’s pretty simple, keep moving until the distance is complete, rest and then get back to work.
How it should Feel: MUSCULAR ENDURANCE and GRUNT WORK! Legs and core are on the front line today. Fight through the pain no matter how badly you want to stop and rest.

WORKOUT STRATEGY & FLOW
Sled Drag – wrapped around waist and pulling the sled behind you: Lean with the weight and utilize quick, choppy steps to keep the sled moving. Weight will start to get really heavy pretty quickly so get as far as you can, and if you stop, keep it short and sweet on the rest. That final drag will be all heart. Let’s see what you got.
Kettlebell Carry: Your breathing will be pretty heavy during these. Keep your core stable, elbows up, and stay moving (don’t run).

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.

14 Barbell Back Rack Step Ups (7 each leg) @ 70%
12 Barbell Back Rack Step Ups (6 each leg) @ 75%
10 Barbell Back Rack Step Ups (5 each leg) @ 80%
10 Barbell Back Rack Step Ups (5 each leg) @ 85%
10 Barbell Back Rack Step Ups (5 each leg) @ 90%

WOD: In a 20 minute window
1000m Row

-then-

15 Rounds of Holleyman
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (102/70)

-then-

Max Bench Press

SCORE = number of bench press reps (80-85% of 1 rep max)
Target Reps: 40+
Minimum Reps before scaling: 20

How to Pace: GRIND!
Hopefully, your partner is ready to go into battle with you because it’s going to be a lot. Be strategic on how things will be split to sustain a consistent, moderate effort across all stations. Use the first part as the primer, grind through the rounds, and make sure to spot each other on the bench.
How it should Feel: MUSCULAR ENDURANCE and CARDIO! We have a 3-course meal today that will fill you and your partner up where seconds won’t even be an option.

WORKOUT STRATEGY & FLOW
Row: Use a set time or distance back and forth that allows for a moderate-push pace effort. Whatever you pick ensures that you and your partner get a solid 1:1 work to rest.
Holleyman (30 rounds): We are going to require breaking this up as 1 round back and forth (15 rounds each) today! This will help us recover and keep the intensity.

Bench Press: (This weight should not be more than 80% of 1RM) Regardless of the remaining time, approach with caution. You just went through the gauntlet, so be sure someone is spotting. Weight should be moderately heavy while aiming for 3-5 reps back and forth to start.

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 30 seconds.

1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 65%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch@ 70%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 75%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 80%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 85%

*Do a set every 1 minute 30 seconds.
2 Squat Clean and Jerk @ 60%
2 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%
2 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%
1 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%

WOD: 21-15-9
Thrusters (42/29)
Bar Facing OTB Burpees
Chest to Bar Pull Ups

Target Time: sub 8 minutes
Time Cap: 12 minutes

How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!
How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!

WORKOUT STRATEGY & FLOW
Thrusters: Weight should be light enough to go unbroken. Really focus on that hip drive and getting through these with a smooth movement pattern and upright torso.
Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.
Chest to Bar: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

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.

9 Barbell Strict Press @ 70%
7 Barbell Strict Press @ 75%
5 Barbell Strict Press @ 80%
3 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%

*7 Double Dumbbell Push Press (heavy) after each set.

Warm Up to weight, then:
*Do a set every 1 minute and 30 seconds.
5 x 3 Deadlifts @ 90%

WOD: In a 7 minute window
800m Row
400m Run
Max Double Unders in the time remaining

-rest 3 minutes-

For Time:
Total Double Unders from workout above
400m Run
800m Row

SCORE = double under reps on 1st workout and Total Time

Target Reps: 125+
Minimum reps before scaling: 50

How to Pace: CHALLENGE!
The goal is to finish at 7 minutes exactly on the 2nd workout for time. Don’t come out hot and get into a cardio hole that you can not recover from. Push your pace with some control and then hammer that 2nd set!
How it should Feel: GASSY and possibly into CARDIO! A lot of up and down, so control your heart rate and empty the tank on that final ski.

WORKOUT STRATEGY & FLOW
Row: Approach the first one as moderate to save a little in the tank, while the second ski should start like the first and then attack within the final 200m.
Run: Moderate push pace effort while focusing on relaxing your arms/shoulders. The goal should be under 2 minutes.
Double Unders: Don’t rush your cadence, stick with what’s comfortable and stay light on your feet with a steady breathing pattern.

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

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

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

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Front Squat + 3 Back Squat @ 70%
3 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 2 Back Squat @ 80%
2 Front Squat + 2 Back Squat@ 85%
1 Front Squat + 1 Back Squat @ 90%

% of Front Squat Weights

WOD: 4 Sets
15 Double Dumbbell/ KB Snatch (2×22.5/15)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar/ Hanging Knee Raises
15 GHD Sit Ups/ Anchored Situps
15/12 Calorie row

– rest 2 minutes between sets –

*Start on any Station and Move in Prescribed order.

Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes

How to Pace: STEADY! We want you to push yourself each set AND try to keep them all within 5-10 seconds of the same finishing time each set, regardless of the order.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Everything is getting attacked in this workout. Recover your breathing and shake your arms out during your rest.

WORKOUT STRATEGY & FLOW
Double Dumbbell Snatch: This is the start of each set after a break, so try and complete these in 1-2 sets. Keep your chest high while being overly explosive with the hips for each rep. only 1 head of each dumbbell has to touch the ground
Box Jump: Smooth and steady through these. It’s required that you step down (not optional), so just stay moving.
Toes to Bar: Unbroken would be great, but given the magnitude of everything together, don’t be ashamed to break into 2-3 sets to stay aggressive.
GHD Sit Up: Non-stop, steady reps while focusing on breathing to help prepare for the bike.
Row / Bike: Definitely the icing on the cake here so get on the rower/bike, try and ramp it up and settle into a mod-fast push pace effort. The goal should be to finish under 50 seconds every 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 30 seconds.

4 Box Squat @ 60%
4 Box Squat @ 60%
4 Box Squat @ 65%
4 Box Squat @ 65%
4 Box Squat @ 70%

WOD: 5 Rounds
20 GHD Sit Ups
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups)

Target Time: sub 8 minutes
Time Cap: 12 minutes

How to Pace: STEADY!!
Classic, basic couplet where you either got it on handstands or you don’t. Be smart and break the handstand before they break you. Use the clock and see if you can keep consistent round times.
How it should Feel: MUSCULAR ENDURANCE!
Shake your shoulders early and often cause they will hate you.

WORKOUT STRATEGY & FLOW
GHD Sit Up: These are the recovery of the workout. So if your shoulders need time, slow down your cadence and roll the arms on every rep. Stay non-stop and steady.
Strict Handstand Push Up: Goal should be 2-3 sets while the advanced should aim for 1-2 sets. The biggest thing is to not gut through any reps only to reach failure. Shake them out before it’s too late.

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 30 seconds.

4 Bench Press + @ 50%
4 Bench Press + @ 55%
4 Bench Press + @ 60%
4 Bench Press + @ 60%
4 Bench Press + @ 65%
*10 4in Deficit Hand Release Push Up after each set.

*Do a set every 1 minute 30 seconds.
NOT a superset with bench press
10 Barbell Front Rack Lunges @ 70%
8 Barbell Front Rack Lunges @ 75%
6 Barbell Front Rack Lunges @ 80%
4 Barbell Front Rack Lunges @ 85%
2 Barbell Front Rack Lunges @ 90%

* use DB if Front Rack position is an issue

WOD: Partner Throwdown Thursday
AMRAP 15 Minutes
Partner 1: 20/16 Calorie Bike/ ROW
Partner 2: Sled Push / DBL KB Walking Lunges 22.5/15

*Switch after each Bike is completed. Score is sled push/ Lunge distance
Max Distance Sled Push / if you don’t have a sled you can do Dumbbell Split Lunge (switching legs every 5 reps)

**Sled Weights
Round 1 Sled: (5×25/15)
Round 2 Sled: (4×25/15)
Round 3 Sled: (3×25/15)
Round 4 Sled: (2×25/15)
Round 5 Sled: (1×25/15)
Round 6+ Sled: (empty)

Target Distance: 2000 ft+ (both partners scores combined)
Minimum Distance before Scaling: 1000ft (both partners scores combined)

How to Pace: STEADY!
You see the word “MAX,” and you think, all-out effort. That couldn’t be any farther from the truth. We want cosine and sustainable efforts from round to round. Don’t burn out early. While the weight descends, there is still no break for your legs. Set a pace on the bike that can be replicated and aim for a near non-stop push effort of the sled. Ensure you both are communicating when the bike is finished so the partner pushing knows when to stop.
How it should Feel: LACTIC ACID PARTY! As we said above, there is no break for your legs. Grind through each round, put your work boots on, and get to stepping on the sled.

WORKOUT STRATEGY & FLOW
Bike: Smooth and consistent pace. Stay upright and breathe while aiming to finish under 90 seconds every time. Slow down the final few calories to help the legs somewhat rest before the push.
Sled push: Weight starts off heavy and will decrease each round. Regardless of the weight, the pacing should remain the same throughout. Aim to keep a steady walking pace that allows for a near non-stop effort through each round.

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 30 seconds.

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 50%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 55%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 55%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 60%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 60%

*Do a set every 1 minute 30 seconds.

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 50%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 55%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 55%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 60%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 60%

*You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds**

WOD: 3-6-9-12-15-18-21
American Kettlebell Swings (32/24)
Box Jump Overs (30/24)

Target Time: 8-10 minutes
Time Cap: 14 minutes

How to Pace: STEADY!
Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then swing/jump as your life depends on it. Try and keep the rest between the stations, not during.
How it should Feel: GASSY and GRIPPY! It’s pretty much all up-and-down motion. Control your breathing, and don’t get baited into over-pacing off the start with the quick sets.

WORKOUT STRATEGY & FLOW
Kettlebell Swings: Heavier weight, but the goal should be unbroken or dang near close to it. Be explosive with your hips and breathe at the top of each rep.
Box Jump Overs: Higher box height, so it might be a good thing so it slows your pacing down. Just be steady and take that slight pause after each rep to gather yourself and reload for the next 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.