Strength & Skill

*Do a set every 1 minute 30 seconds.

3 Deadlift @ 75%
3 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 85%
3 Deadlift @ 90%

Super Set with

*Do a set every 1 minute 30 seconds.

10 Barbell Strict Press @ 60%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 90%

WOD: 8 Sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (25/17.5kg)
40 Double Unders

Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

https://www.youtube.com/watch?v=iLfzTVG8XRs

How to Pace: STEADY overall with CHALLENGE paces each set! fast, high-turnover workout with no bottleneck allows you to push the pace and stay unbroken through. The goal is the same time every interval, except for the last… sell-out!
How it should Feel: GASSY! Embrace the pain because you will be going through it a lot.

WORKOUT STRATEGY & FLOW
Run: Moderate-high pacing (80-85%+), not a sprint, but a solid effort that allows you to get still right to work on the dumbbells. The goal should be sub-50 seconds every time.
Single Dumbbell Hang Snatch: Weight should be light/moderate where all 10 reps are completed unbroken every set. Be explosive with your hips and breathe through the motion. Remember to relax your grip at the top of each rep to prevent the forearms from blowing up.
Double Unders: Unbroken! Don’t speed up your cadence just to trip up. Stick with what you know since your heart rate will be high.

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 Back Squat @ 70%
3 Back Squat @ 75%
3 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 80%

WOD: 4 sets
9 Thrusters (60/45kg)
3 Rope Climbs/ 5x Sit to Stand
21/18 Calorie Row
– Rest 3 minutes between sets –

Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
https://www.youtube.com/watch?v=L219ltL15zk

How to Pace: CHALLENGE! It’s only 4 sets, and you get a fairly decent rest after each round. Use the first set to establish a sustainable pace for repeatable to faster times across. A great aim is to be fast on the bike and get faster each set on it. Stay aggressive in getting from station to station, and please, go hard on the final set.
How it should Feel: LACTIC ACID PARTY! Heavy Thrusters, Moderate reps on the rope, and echo bike. My legs are going to be jelly!

WORKOUT STRATEGY & FLOW
Thrusters: Weight should be moderate (under 65% of 1RM thruster) where all sets are completed unbroken. There is no reason to break, especially when this is the very start of each set after a long rest. Breathe through the motion and pause at the top of each rep for a second.
Rope Climb: Big jump and focus on using your legs before the arms. Try to complete 1 rep every 10-15 seconds.
Row: Pacing should be moderately fast (85-90%+) to finish under 60 seconds. Ramp up the rower from the start and then settle into your pace.

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%
20 Barbell Back Rack Walking Lunges @ 75%
20 Barbell Back Rack Walking Lunges @ 80%
20 Barbell Back Rack Walking Lunges @ 85%

*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 65%
5 Wide Grip Bench Press @ 75%
5 Wide Grip Bench Press @ 80%
5 Wide Grip Bench Press @ 85%
5 Wide Grip Bench Press @ 90%

*10 Single Arm Dumbbell Push Press (5 each arm) after each set.

WOD: 3 Sets (new set every 5 minutes)
AMRAP 3 Minutes
12 Strict Pull Ups
12 Dumbbell Bench (2×70/50)
*Max Bike Erg Calories in Remaining Time
– rest 2 minutes between sets –

Target Calories each set: 30/24+
Minimum Calories each set: 20/16

How to Pace:
STEADY! Into a CHALLENGE! Pacing. Stay calm off the start to avoid blowing up your upper body. Once you hop on the bike then it’s all grit and grind until the end. First set is a “Test Pace,” and then after, we want to replicate or steadily improve. The goal should be at least 90 seconds of work for the erg.
How it should Feel:
LACTIC ACID PARTY! Nice chest and shoulder pump into a quad wrecker on the bike. Get a mirror pic after, haha!

WORKOUT STRATEGY & FLOW
Strict Pull-Ups: We’d love anything but singles! 2-3 sets is a great goal. No hip kips!
Dumbbell Bench: Moderately heavy weight, so be cautious. We still want unbroken but break into 2 quick sets if needed to avoid failure.
Bike erg: A solid, steady effort (~85%) while saving the real push for the final set. Stand for 5-8 seconds to get the wheels turning, then settle in. The last set is all you have left in the tank!

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 + 3 Front Squat @ 70%
2 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 90%
*Pause is a 3 sec hold at the bottom.

WOD: Partner Throwdown!
Partner “Larry”
15-12-9-6-3
Synchro Front squats (50/35kg)
Synchro Bar-facing burpees
100m Farmers Carry (2×24/16) **carry each
after each round (Switch as desired on carry)

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Target Time: 15:00-20:00 minutes
Time Cap: 22 minutes

How to Pace:
STEADY! Hero Workout! But this time, we are performing it with a partner. What better way to spend a Friday than with a buddy and a gut-punching workout? Remember, these are meant to suck, push through, and communicate. Plan for a moderate and strategic effort that allows both of you to keep a consistent pace, then not slow down any at the end.
How it should Feel:
LACTIC ACID PARTY! A lot of legs and heavy breathing here. Stay calm, take the first few rounds steady, and then when you see the light at the end of the tunnel then, it’s time to push.

WORKOUT STRATEGY & FLOW
Front Squat: Weight should be light (under 50% of 1RM) where reps could be completed unbroken across rounds, or very close to unbroken. The synchronization happens when both athletes reach the top of the squat. Practice before starting and try to squat clean the first rep for some smooth and quicker sets. Stay calm through these, don’t pump them out to blow up on the burpees.
Bar Facing Burpee: Be steady here and ensure this is paced by the slower athlete. Both chests have to be on the ground together before going over the bar into the next rep.
Sandbag Bear Hug Carry: Bag is lighter than normal, but the distance is longer. Try and split into 2-4 sets with quick transitions. Communicate, and don’t go for broke.

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 seoncds.

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 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%

WOD: For time
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)

Target Time: sub 10 minutes
Time Cap: 15 minutes

How to Pace:
PAIN CAVE! We want you to dig in deep on this one. It’s all movements we are very familiar with, so strap in tight, hold steady through the row, and try to only rest between the movements.
How it should Feel:
GASSY and/or MUSCULAR ENDURANCE! Make it so the tank is completely empty after that final wall ball hits the target.

WORKOUT STRATEGY & FLOW
Wall Balls: Go in with a bit of a reckless mindset on these. Don’t settle for anything less than as few sets as possible for you. If you’ve never tried a set of 50 unbroken then today is the day! Don’t let these get mentally tougher than they are. You got this! Roll the shoulders out and breathe on every rep.
GHD’s: Non-stop, but with a semi-recovery pace, so you can transition quickly is the goal. This means staying steady and pausing for half a second at the top to breathe and keep the heart rate somewhat calm.
Row: Moderate-push pace effort (~80%). If you pace the GHDs correctly on both ends then we should be able to give a solid effort here. Breathe through the motion and slow down the final 5 calories.

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.

5 Seated Double Dumbbell Strict Press @ 65%
5 Seated Double Dumbbell Strict Press @ 70%
5 Seated Double Dumbbell Strict Press @ 75%
5 Seated Double Dumbbell Strict Press @ 80%
5 Seated Double Dumbbell Strict Press @ 85%
*5 Barbell Behind the Neck Push Press after each set.

**Superset between Shoulder Press and Deadlifts

*Do a set every 1 minute 30 seconds.
5 Deadlift @ 75%
5 Deadlift @ 80%
5 Deadlift @ 85%
5 Deadlift @ 85%
5 Deadlift @ 90%

WOD: 3 Rounds
21/18 Calorie Row / 15/12 Calorie Assault Bike
12 Deadlifts (90/55kg)
9 Box Jump Overs (24/20)

– rest 3 minutes –

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (90/55kg)
45/36 Calorie Assault Bike / Row

Target Time workout 1: 5-6 minutes
Target Time workout 2: 6-7 minutes
Time Cap workout 1: 8 minutes
Time Cap workout 2: 9 minutes

How to Pace:
STEADY! Into a GRIND! We have a fun 2-part workout here where we get the heart rate going with a quick 3-rounder and finish with a gut check chipper. Don’t be baited early on and sprint through the first part. A 3 minute rest won’t be enough to save you if you come out way too hot. Keep moderate pacing and consistent round times on part one while staying steady with a push to the end on part 2.

How it should Feel:
LACTIC ACID PARTY! Ouch town! Population = you for your posterior chain and lungs!

WORKOUT STRATEGY & FLOW
Assault Bike: We want to keep a moderate pace on both bikes (~75-80%). Use your arms a little more today to help keep the legs at bay. Tamper down the final 2-3 calories of the bike for part one to prepare for the bar. Part 2, settle into a steady pace and save the push for the final 8-10 calories.
Deadlifts: Lightweight on the bar (50% or less of 1RM) where the sets of 12 can be completed unbroken while the chipper can be split into 4 sets at most (ideally 2-3). Stay tight and make sure to reach full extension at the top.
Box Jump Overs: Stay low and stay moving. We want these to be as close to non-stop as possible. Give a little more on that first jump to see where your legs are at physically.

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.

5 Back Squat @ 65%
5 Back Squat @ 70%
5 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 85%
3 Back Squat @ 90%

WOD: 5 Sets
220m Run / 300m Row
10 Shoulder to Overhead (60/45kg)
5 Ring Muscle Ups/ 8 Chest-2-bar/ 10 Ring Rows
– Rest 90 seconds between sets –

Target time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

How to Pace:
CHALLENGE! Take the first set a little more moderate to see how your shoulders handle the workload. If you get through the muscle ups and feel like you have more to give, then increase the intensity just a bit the next set. If not, then back off the run a touch, and use the time between movements to recover and try to hold bigger sets. We want consistency and similar set times across.

How it should Feel:
MUSCULAR ENDURANCE and/or GASSY!! Be mindful of arm fatigue early on. Once your upper body begins to get pumped, the muscle ups will become a lot less fluid. We are working our faster run pace into a barbell and gymnastic movement that we can potentially hold unbroken, with the built in rest.

WORKOUT STRATEGY & FLOW
Run: pacing should be moderate to fast (85%) with the goal to finish around 65-75 seconds. Don’t come out sprinting by any means, but with a challenging pace that can be replicated. Shake out the arms the final 25m before approaching the bar.
Shoulder to Overhead: Moderately lightweight where all 10 reps can (will) be completed unbroken across all sets. We recommend a Push Jerk to help save the shoulders. Be efficient and breathe through the motion.
Ring Muscle Ups: Unbroken would be ideal, so be sure your upper body is ready to go to work from the shoulder to overhead. Use a big kip and explosive hips on every 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.

1 Pause Front Squat + 2 Front Squat @ 70%
1 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 2 Front Squat @ 80%
1 Pause Front Squat + 2 Front Squat @ 85%
1 Pause Front Squat + 2 Front Squat @ 85%

*Pause Front Squat is 3 seconds in the bottom of the squat.

WOD: 4 Rounds
8 Bar Muscle Ups
15 Front Squats (52/35)
9m Handstand Walk

How to Pace:
PAIN CAVE! We want you to be aggressive with how you approach each station. Figure out a strategy that allow you to stay in attack mode through the 4 rounds. This should look like a high-intensity workout.
How it should Feel:
LACTIC ACID PARTY! You both should be on the ground after this one. Go harder than you think, it goes by fast.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: 2-3 sets, After the handstand walk, you should run to the pull-up bar.
Front Squats: Lightweight (-50%), so squat clean that first rep and get right to it. don’t you dare break up these sets.
Handstand Walk: shake out the arms quickly, take a deep breath, and get to work. The distance is short, so unbroken is all we ask.

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.

10 Dumbbell Bench Press @ 65%
10 Dumbbell Bench Press @ 75%
8 Dumbbell Bench Press @ 80%
8 Dumbbell Bench Press @ 85%
6 Dumbbell Bench Press @ 90%
*10 Speed Push Up after each set.

Superset:
Double Kettlebell Reverse Lunges x2 KB
Perform 10 reps in total alternating each side after each round of Bench Press

WOD: 30 Minute AMRAP
5 Strict Pull Up
10 Hand Release Push Up
500m Run/ Row

How to Pace:
CHALLENGE! Into a STEADY! Effort. These workouts are always meant to be tough, so wear your work boots and tell your family you will be at the office late.
How it should Feel:
MUSCULAR ENDURANCE! Into straight CARDIO! First, we blow up the upper body, and then we feast on our legs for dessert.

WORKOUT STRATEGY & FLOW
Strict Pull Ups: Starting with strict pull-ups is no easy task.
Hand Release Push Ups: After all the pulling, it’s time to push.
Run: Pacing here needs to be moderately-steady (70%).

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 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 60%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 65%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 75%

Snatch =squat snatch

WOD: AMRAP 20 Minutes
500m Row
15 Burpees over bar
400m Run
15 Burpees over bar

How to Pace:
STEADY! You have to be in it for the long haul here. Think moderate pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same, JUST KEEP MOVING!
How it should Feel:
20 minute sweat-fest where you will look like you just got done swimming. Make sure you hydrate before and after.

WORKOUT STRATEGY & FLOW
Row: Pacing is moderately-steady (75%) while aiming to stay under 2:00/2:10 (Men/Women). The first 100m of every row after round 1 should be a slight recovery before dialing in. Focus on long, strong pulls while allowing the lowing to work before finishing with your arms.
Burpee Over Bar: Smooth and steady, so don’t over-pace early on and down like a sinking ship. Stay steady, stay low, and avoid tripping. A great pace would be keeping these under 90 seconds.
Run: Like the rower with pacing and also using the first 50-100m to recover your heart rate before getting up to your pace (moderate). Relax your arms and focus on 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.