PART A: Strength & Skill

30 Back Squat @80-85% of 1RM Back Squat
-OR-
50 Back Squat @65-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.

PART B: WOD

Partner Throwdown Thursday!
2 Sets: (1 set every 10 minutes)
Partner 1: 200m Run/ Row 250/ AB
Partner 2: 10 Thrusters (50/35kg)

-straight into-

Partner 1: 250m Ski (OR Row)
Partner 2: 10 Farmer’s Hold Dumbbell Box Step Overs (2×24/16kg) (24”/20”)

-straight into-

Partner 1: 50 Double Unders
Partner 2: 5 Bar Muscle Ups

*Both work at the same time. Switch stations when each partner completes their movement. Move to the next station once each partner completes both movements

Individual Version:
2 Sets: (1 set every 10 minutes)
200m Run
10 Thrusters (50/35kg)
250m Ski (OR Row)/ Run/ AB
10 Farmer’s Hold Dumbbell Box Step Overs (2×24/16kg) (24”/20”)
50 Double Unders
5 Bar Muscle Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Today’s workout involves bouncing back and forth between movements with our buddy (or 1:1 if you are going alone). Once partners 1 and 2 finish their stations, they will switch. Once they have each completed their work on the second station, they will advance to the next two movements. Continue all the way through, both completing each movement before advancing. Once finished, we will rest and complete three more sets, starting a new set every 10:00.

How it should Feel: CARDIO! Be aggressive in your pace throughout each movement. If you finish before your partner, then you better enjoy the rest.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
4 Power Snatch @75-78% 1 RM Power Snatch

2 Sets
3 Power Snatch @80-83% 1 RM Power Snatch

2 Sets
2 Power Snatch @85-88% 1 RM Power Snatch

NOTES:
*All reps done as singles.
**Rest no longer than 3-5 seconds in between reps.

PART B: WOD
For time:
45 Push-Ups
30/24 Calorie Row/ Run/ AB
30 Handstand Push Ups
30/24 Calorie Row/ Run/ AB
15 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the bi’s and tri’s in this grind of a chipper. Aim for a steady, consistent effort with strategic sets to avoid muscle failure. This workout is designed to put your arms in a blender through vigorous push/pull combinations.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Break early and often to sustain a consistent work flow. Pushing the limits early on will not do you any favors in the end.

WORKOUT STRATEGY & FLOW
Push-ups: Don’t go for broke on these and put your arms in a deficit. Break into sets of 5-10 reps with quick breaks between sets.

Handstand Push Up: Break more than you think here to play the long game and save your shoulders.

Strict Handstand Push Up: Follow the same strategy as everything else. Play it safe early on, and don’t push yourself to failure.

Row: We just want a good consistent effort here over both 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.

PART A: Strength & Skill

*Do a set every 2 minutes.

2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE

*Make the reps as perfect as possible.

PART B: WOD
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike/ Run/ Row
Even Sets: 25/20 Calorie Row/ Run/ AB

*Repeat from October 3, 2023.

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want each set to be approached with an attack mode that can be replicated for 2 solid efforts on each machine. 95% effort is what we are looking for, which isn’t all out, but it’s dang near close with a little saved in the tank for that final set. During the rest, don’t spend too much time on the ground. Get up and move before the next station.

How it should Feel: PAIN! Just tell the gym owner to turn the lights off and leave you on the floor.

Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.

Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.

PART C:

8 minutes of as many rounds and reps of:
1 Rope Climb + 10/7 Calories on Ski Erg or Assault Bike
**Each “round” you add 1 more Rope Climb.

EXAMPLE:
Round 1 you begin with 1 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike
Round 2 you begin with 2 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike
Round 2 you begin with 3 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike

STIMULUS and GOALS
How to Pace: STEADY: This will sneak up on you as we add more rope climbs. Don’t go out too hot!!
How it should Feel: GRIPPY: Mostly grip should be the fatiguing factor.

WORKOUT STRATEGY & FLOW
Rope Climb: Begin with 1 Rope Climb and add 1 more Rope climb EACH round you get back to the rope.
Ski Erg: This number is steady the entire workout. Choose a pace you can stay consistent the entire workout. We want to be approx. 35-45 seconds on erg

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

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

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

PART A: Strength & Skill

*Do a set every 2 minutes.

1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean

PART B: WOD

AMRAP 5 Minutes
30m Sled Push 100/80kg/ Walking Lunges x 16 (2×24/16kg)
10 Sandbag Cleans (70/35kg)/ DBL KB Cleans 24/16kg
-rest 2 minutes 30 seconds-

AMRAP 5 Minutes
10 Sandbag Squats (70/35kg)/ 10x KB front squats
30m Sled Push 100/80kg/ Walking Lunges x 16 (2×24/16kg)
-rest 2 minutes 30 seconds-

AMRAP 5 Minutes
10 Sandbag Cleans (70/35kg)/ DBL KB Cleans 24/16kg
10 Sandbag Squats (70/35kg)/ 10x KB front squats

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling: 2.5

STIMULUS and GOALS
How to Pace: CHALLENGE! Just grunt work today as you navigate through these 5 minute AMRAPs. It will be an all-leg drive while maintaining a moderate intensity and consistent pacing across rounds. Being methodical on pacing and trying not to go too fast off the start will be the key to sustaining each workout.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! It’s going to be a leg pump like no other. Have the recovery boots ready after this is all done.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: The bag should be movable so that reps can be completed with little to no hesitation between them. Keep a tempo that allows your heart rate to stay under control.

Sandbag Squat: Unbroken is the goal across all sets. Finding that comfortable hold early on is crucial for breathing and consistency. Once you start squatting, don’t stop.

Sled Push: The weight stays the same across, and so should the pacing. Keep the legs turning at a smooth and steady pace. No sprinting! Just stay moderate and try to keep 50-foot sections unbroken before stopping.

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

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

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

Strength & Skill

PART A:

*Do a set every 1 minute and 30 seconds.

5 Sets
10 Dumbbell Incline Bench Press
*Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.

PART B: 
*Do a set every 2 minutes.

4 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.
**Score is the Weighted Pull Up.

PART C: WOD

3 Rounds @75% effort
21 Hang Dumbbell Clean and Jerks (1×50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 1 minute-

3 Rounds @80% effort
21 Toes to bar
15 Dumbbell Deadlifts (2×50/35)
9 Calorie Ski

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

STIMULUS and GOALS
How to Pace: STEADY! Here’s a nasty two-piece triplet where the movements jump around on their sets each workout. Pacing on each workout should be moderate, with strategic sets to avoid blowing up your grip. Rest is short between workouts, and it will be tough to get a solid recovery before going into the next.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Your shoulders will be under constant duress, so make it a point of emphasis to break early and often.

WORKOUT STRATEGY & FLOW
Dumbbell Hang Clean and Jerk: The weight should be moderate and moveable for unbroken sets across each workout. Be overly aggressive with your hips, and remember to relax the non-working hand to help keep your grip loose.

Ski: Use moderate and steady pacing (75%) on all three workouts. There is no need to go crazy here, so focus on big hips and breathing through the motion.

Bar Muscle Ups / Toes to Bar: Unbroken might be tempting, but we strongly encourage you to break into two quick sets to avoid wrecking your grip and shoulders or over-resting between stations.

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

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

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

PART A: Strength & Skill

*Do a set every 2 minutes.

3 Sets:
5 Box Squats/ Pause Back Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats/ Pause Back Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes
* Pause 2sec

PART B: WOD

3 Sets
2 Rounds
11 Overhead Squats (40/30kg)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) between sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a similar style to earlier in the week, but this time, it’s only two rounds of fast-pacing, moderately high-intensity heart-pounding movements. Keep rounds consistent and transitions aggressive while taking the first set a little lighter on the pace to feel it out and then trying to increase across the following two sets.

How it should Feel: LACTIC ACID PARTY! The legs will swell up like they were attacked by bees. Control your breathing and focus on shaking out the quads during the rest.

WORKOUT STRATEGY & FLOW
Overhead Squat: Unbroken! The weight is light, so you should be able to squat snatch and get right into it without hesitation. Breathe through the motion, and make sure you stand up all the way on each rep.

Box Jump: Be careful after the squats! Height should be comfortable, and you shouldn’t think about it. We recommend stepping or jumping down after each rep to avoid rebounding and unnecessary pressure on the Achilles.

Burpees over the Bar: You may perform these lateral or parallel to the bar! Either way stay low and keep moving. Those skilled at these would aim to complete them under 30 seconds every time.

PART C:

3 rounds of your Max 1 minutes of Handstand Push Ups

– Rest 1 minute between rounds –

Score is total reps for all 3 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.

PART A: Strength & Skill

*Do a set every minute.

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

PART B: WOD

Partner Workout
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

1 Partner on Devils Press and 1 on Bike. Each partner switch when both stations are completed.

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Ascending workouts are tough, and this partner style is no exception. Start off on the safe side with the pacing on the bike and dumbbells to prepare physically and mentally down the road. AIm for consistency on the bike with a near non-stop effort through the Devil’s Press.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! There is no need to go crazy on the devil press for the first few rounds, as the bike will take some time. Stay moving and enjoy it when you get a break because the script will flip on where your rest is as it goes on.

WORKOUT STRATEGY & FLOW
Dumbbell Devil Press: The weight should be moderate, and there should be no hesitation from rep to rep. Keep your cadence smooth while focusing on breathing at the bottom and top of the rep.

Bike: Get on and ramp up for the first few seconds, then settle into a moderate-push pace effort. The goal should be to keep the bike under 40 seconds.

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

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

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

Strength & Skill

PART A:

*Do a set every minute.

1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press

PART B:
*Do a set every minute.

1 Split Jerk @70-75% 1 RM Split Jerk
1 Split Jerk @80-83% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @90-93% 1 RM Split Jerk
1 Split Jerk @95-95+% 1 RM Split Jerk

PART C: WOD

3 Sets
3 Rounds
12 Wall Balls (15/10kg (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute between sets

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Establish a pace in Round 1 of Set 1 that can be maintained across all rounds. Both scores (1 for each 3-round section) should be similar in time or slightly faster for the second set of 3-rounds. Be sure to utilize the time between stations to shake out the arms in preparation for pull-ups and wall walks.

How it should Feel: MUSCULAR ENDURANCE! Transitions are important for maintaining a pace or getting faster through the second set. Reps are small enough that unbroken/non-stop should be the goal.

WORKOUT STRATEGY & FLOW
Wall Balls: It’s heavier, but the goal should still be unbroken. If Two is realistic and keeps moving, then so be it; just keep the rest short.

Strict Pull Up: Unbroken would be great, but your arms might be fried. Do 2-3 quick sets, and maybe think about alternating your grip (chin-up/pull-up) each set.

Wall Walk: Touch and go at the bottom without hesitation. Try to keep these under 25 seconds.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

-2nd Wave-
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch

*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

Example Sets
@0:00
5 Single Power Snatch then 1 Pause Overhead Squat @140lb

PART B: WOD

2 Sets:
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
Rest 3min

2 Sets:
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
Rest 2min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
SCORING = 4 sets you will enter times for total.
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Three mono-structual couplets that will light the lungs up. We should start off with a moderate-high push pace effort, and as the volume decreases, the intensity should steadily rise. Be aggressive on the transitions and focus on keeping your breathing under control. Try to keep the round times consistent until the final third round.

How it should Feel: GASSY! We can not stress enough how important it is to get your heart rate under control during the rest and be ready to roll when the time hits. Transitions are going to be where this workout is won and lost, so don’t waste time getting right to work.

WORKOUT STRATEGY & FLOW
Row: Start the first set at a moderate effort (75%), and by the final workout, we should be near a sprint pace. Breathe through the motion with a strong/aggressive lower body drive.

Bike Erg: As with the rower, be steady off the start and then start to ramp it up on the final two workouts. Stand up for more power and settle into your pace after a few seconds.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
x3 sets Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 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.

PART A: Strength & Skill

*Do a set every 3 minutes.
(x2 rounds of each before dropping reps)
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
** Bench or box or Paralette Dips

PART B: WOD
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
25 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
20 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
15 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
10 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
5 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: GRIND! Pacing should be moderate (70-75%). Upper and lower body wrecker today, where your shoulder/leg endurance will be put to the test. Strategic and purposeful pacing/sets will be the key to surviving. The weight and reps will limit intensity up some today which is fine. Complete the work with quality movement and pushing through muscular fatigue.

How it should feel: MUSCULAR ENDURANCE! Reps descend, but it’s a constant front rack position. Know when it’s time to break, or you might be stuck standing there for a while.

WORKOUT STRATEGY & FLOW
Double Dumbbell Front Rack Walking Lunge: The weight is moderately heavy but still doable for unbroken 25-foot lengths. Find that sweet spot on the shoulders that allows you to breathe and remain upright while focusing on staying steady. If you don’t have access to 25ft, you can complete 8 lunges in place!

Strict Press: The weight may seem light, but let me assure you that it adds up quickly. We recommend breaking this into fast sets of 5-10 reps. Trying to push to failure is never a good idea on strict movements, so be smart and play the long game.

PART C: Finisher
Dead Hang for time.

score time for hold

PART D: Optional Extra
3-4 Sets
10 Kneeling Barbell Bicep Curl + 20 Alternating Dumbbell Hammer Curl (10 each side)
*Rest as needed between each set.
**Score Bicep Curl and put Dumbbell Hammer Curl weights in notes.

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.