Strength & Skill:

*Do a set every 4 minutes.

0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist

*Rest 2 Mins between sets

WOD:

AMRAP 4 Minutes
8 Dumbbell Strict Press (2×22.5/16kg)
4 Strict Chin Ups
-rest 1 minute-

AMRAP 4 Minutes
12 Dumbbell Hang Cleans (2×22.5/16kg)
6 Wall Facing Strict Handstand Push Ups
-rest 1 minute-

AMRAP 4 Minutes
12 Dumbbell Bench Press (2×22.5/16kg)
4 Ring Muscle Ups (OR 1 Legless Rope Climb)/ or 5x Bar Muscle Up
-rest 1 minute-

AMRAP 4 Minutes
4 Hang Double Dumbbell Snatches (2×22.5/16kg)
2 Wall Walks

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Rounds each set: 5+
Minimum Rounds before Scaling each set: 3

STIMULUS and GOALS
How to Pace: STEADY! We want consistent pacing from round to round to make sure you hold a sustainable pace and get a solid amount of this push/pull work in.

How it should Feel: MUSCULAR ENDURANCE! This will be a fun style workout that you can get out of breath a bit while getting a great pump on. We are working to see how long we can hang onto the movements unbroken.

WORKOUT STRATEGY & FLOW
Dumbbell Strict Press / Double Dumbbell Hang Power Clean / Dumbbell Bench Press / Double Dumbbell Hang Snatch: Aim to keep these movements unbroken. You are only working for 4 minutes at a time so any breaks are going to add up and eat into the time you have to get reps/rounds in.

Chest 2 Bar: Don’t be overly aggressive but more just try to move very smoothly.

Wall Facing Strict Handstand Push Ups: Same idea as the dumbbells in that you don’t want to have to break these up because you are only working for 4 minutes. Be as efficient as possible so that you don’t need to break.

Kipping Ring Muscle Up: Unbroken is the theme here and it continues with these. Depending on how you are at these 4 can get tough but you shouldn’t be doing so many sets that you should need to break.

Wall Walk: Smooth is fast here. No reason to have to stop moving and if you feel that fatigue start to set in just slow down.

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 2-3min

14x DB/ KB Farmers Carry Box Step ups (7+7) 7/10RPE
7x Back Squats 7-8/10 RPE

* perform 4-5 rounds
** add weight each round
** Score Step up weight and Back Squat weight

WOD: 20 Minute AMRAP

Partner Workout
100 Wall Ball (10/7)
100 Box Jump Overs (24/20)
100 Wall Ball (10/7)
100 GHD Sit Ups/ Anchored Situps
100 Wall Ball (10/7)
25 Rope Climbs

**Split reps as desired

Individual Version:
20 Minute AMRAP
50 Wall Ball (10/7)
50 Box Jump Overs (24/20)
50 Wall Ball (10/7)
50 GHD Sit Ups/ Anchored Situps
50 Wall Ball (10/7)
12 Rope Climbs

TARGET SCORE
Target Score: 500+ Reps
Reps before scaling: 500 Reps

STIMULUS and GOALS
How to Pace: Have planned breaks with your partner the entire time, help each other out on movements you might be better at.

How it should Feel: Long grinding whole body workout. Have a good strategy so you can do you best to avoid the hurt locker but at some point it will be inevitable!

WORKOUT STRATEGY & FLOW
Wall Balls: No more than 20-25 at a time, a quick transition is a better plan than burning out early here.

Box Jump Over: Make sure to choose sets you can push the pace a little here, hopping down is the fastest but a step down may be good on the back half especially with the next set of wall balls coming up.

GHD Sit Up: Similar to the box jump overs, choose sets you can push the pace with and not get into slow grinding reps.
—-scale to V-Ups if no access to GHD.

Rope Climb: 2-3 reps at a time with little time spent on the ground would be a great game plan. Whatever rep scheme you choose don’t spend a lot of time looking at the rope.

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 Power Clean to Parallel
1 Hang Power Clean
1 Floating Power Clean
1 Power Clean
1 Push Jerk + 1 Split Jerk

Build in weight from 65% to 75+% 1 RM Power Clean

WOD: 5 Rounds
20m Walking Lunges 2×24/16kg
25 KB Swings 24/16kg
30MB Situps

-Rest 1:1 between sets-

STIMULUS and GOALS
How to Pace: Start with a quick tempo but not a sprint. Work Steadily through each round

How it should Feel: Going to feel the legs getting pumped as well as the biceps here. This is why its so important not to sprint the beginning. By the end just let the sled dictate the pace you can hold.

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 at the top Snatch Pull
1 Floating Power Snatch
1 Hang Pause Snatch
1 Snatch
*Build in weight from 65% to 75+% 1 RM Power Clean

*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.

WOD: Partner Workout
Score Time for:
150/125 Cal Air Bike/ 205/170Cal Row (while partner performs Dumbbells Farmers Hold (2×45/2x32kg)

– 3min AMRAP-
Max Rep Deadlifts (130/85kg)

Individual version:
Score Time for:
4 rounds
20/16 Calorie Echo Bike/ Row erg 25cal/20 Row
30 Second Dumbbell Farmers Hold (2×45/2x32kg)

– 3min AMRAP-
Max Rep Deadlifts (130/85kg)

TARGET SCORE
Target Time and Reps: Sub 7:00 on Echo Bike and 30-40 deadlifts
Minimum Reps before Scaling: 20 deadlifts
**Tiebreak score = time on bike

STIMULUS and GOALS
How to Pace: Short aggressive efforts on the bike or row, not quite a sprint. Short sets on the deadlift and switch before you burn out.

How it should Feel: Leg pump on the bike or row mixed with grip fatigue on the dumbbells, when you get to the deadlifts just hang on with whatever you have left because the legs and grip will be shot.

WORKOUT STRATEGY & FLOW
Bike: Short bursts of :30 seconds or so going about 85-90% that way neither partner completely burns out on the hold or the bike.

Dumbbell Farmers Carry Hold: one deep breath and get them up, if they get too tough then communicate with your partner.

Deadlift: Switch before you need to on the first few sets, 4-8 reps would probably be a good goal here depending on deadlift ability. Do your best to not let the barbell spend too much time on the ground. Work to always be accumulating reps.

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:

Pump It: 10 Rounds
40 Double Unders
7 Strict Pull Up
7 Deficit Push Ups (1×45/25)
-rest 45 seconds between rounds-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! Grab a partner who’s willing to hurt today. Today’s workout is all about the upper body and survival. Both partners are working at the same time and can only rotate when both have completed their stations. Pacing is determined by the athlete completing the pull-ups and bench since this will take longer and has the potential for burnout. Play it safe on the sets early on to avoid blowing up, and give your partner more rest.

How it should feel: MUSCLE ENDURANCE! It’s 100 strict pull-ups and bench presses, each. How do you think it will feel?

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! Get through these quickly since it might be the only break you get.

Strict Pull Up: 2-3 sets should be the goal while trying to avoid singles at all cost. Make sure you don’t get tempted to use your hips.

Deficit Push Ups: The deficit needs to be moderate so that most to all sets can be completed unbroken. If you feel a little struggle or start to creep up, definitely break before it’s too late.

PART B:
3 Sets (Not for time)
20 Single Leg Alternating V Ups
0:60 Single Arm plank (0:30 each side)
20 MB Twist (10 each side)
*Rest as needed between sets.

Part C:
Hang 2 minutes accumulated time.

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.

WOD:

60 GHD Sit Ups/ Anchored
30m Handstand Walk
100m Farmers Carry 32/24kg/ Bear Hug Sandbag Carry (70/35kg)
-rest 3 minutes-

1.6km Run / 2km Row
-rest 3 minutes-
100m Farmers Carry 32/24kg/ Bear Hug Sandbag Carry (70/35kg)
30m Handstand Walk
60 GHD Sit Ups/ Anchored

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – high intensity
Target Time: sub 35 minutes (rest included)
Time Cap: 45 minutes (rest included)

STIMULUS and GOALS
How to Pace: STEADY! GRIND!! 3 workouts today, with the start and the finish being a moderate grunt work chipper. The middle workout is a long cardio kick where intensity drops into a steady-moderate effort. Attack the start and finish, and then grind through the middle section.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! All work and no play today. Put on some good tunes and get moving.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Try to be as close to nonstop as possible through these. Don’t go crazy and blow up; just smooth and steady with a quick pause at the top to breathe.

Handstand Walk: 15+ft unbroken sections should be the minimum goal here. Don’t kick up unless you are ready to go.

Bear Hug Sandbag Carry: Unbroken would be a great goal, however, break into 2 sets if you are feeling the bag slip early on.

Run: Run at a moderate and steady pace (70-75%), focusing on keeping the shoulders relaxed and settling into a steady breathing pattern.

Row: Same as the run. Just get into a good rhythm and keep a consistent stroke rate. Breathe through the motion and maybe speed up the final 200m.

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

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

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

Strength & Skill

*Do a set every 3 minutes.

5 Sets

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE
7 Double Dumbbell Jump Squats

*Jump AS HIGH AS YOU CAN for Jump Squats
*Score is Bulgarian Split Squat weight. Score Jump Squat weight in notes.

WOD: 10-20-30-40
Unbroken Kettlebell Swings (24/16kg)
40-30-20-10
Toes to Bar
*200m Run after each round/ Row 250m

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 12-14 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!! It’s time to see what our grip is made of. Swings must be unbroken. Be smart on the toes to not and try to manage grip fatigue early on. Recover as much as possible through the run. If you go too hard or too early, then say bye-bye to your forearms.

How it should Feel: GRIPPY and GASSY! All the swelling in the arms today. Breathe through the motion and roll out well afterward.

WORKOUT STRATEGY & FLOW
American Kettlebell Swing: Has to be unbroken, so don’t pick up the kettlebell until you know you are ready. Be overly aggressive with your hip drive and focus on breathing at the top while relaxing your grip.

Toes to Bar:
This is where you need to be smart about your sets. The goal should be sets of 7 or more, but don’t be too proud to drop to smaller sets if needed.

Run: Pacing should be based on the state of your grip. If it’s blowing up, slow it down; if you feel good, be cautious. Shake out the arms while running.

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.

5x sets

1 Clean Pull
1 Hang Power Clean to Parallel
1 Floating Clean
1 Push Jerk
1 Jerk

**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.

WOD: In teams of two: You Go I Go

establish best distance at each time interval:
(Change partners after each interval and use time as a rest before going again)

Row / Ski / Bike

2 x sets of 90sec
3 x sets of 60 sec
4 x sets of 30 sec

* score best distance for each time domain

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the “fast” paces

How it should Feel: GASSY into CARDIO! This one is all about aerobic engine development on the rower.

WORKOUT STRATEGY & FLOW
Row: Think about efficient pulls today and use it to dial in your comfort on the rower. Find your threshold paces for each time domain and try to hang on.

PART C:
On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box

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 Sets

1 Snatch Deadlift to Power Position
1 Power Snatch from that power position
1 Floating Power Snatch to parallel
1 floating Pause Snatch

*Floating Pause Snatch: pause in receive for 3 seconds.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.
***All touch n go.

WOD: 3 Sets
2 Rounds
10 Deadlifts (100/70kg)
10 Calorie Bike Erg/ Row / Run
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg/ Row/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go—time for a short, sweet, multiple-set cardio kicker. Everything is low reps and doable with a nonstop effort. You must be disciplined in transitions and aggressive from station to station. The first set is your tester, and then after that, let’s stay attacking and see if we can get each set faster.

How it should Feel:
GASSY! CARDIO! As we stated above, it’s all on you. Be smooth and steady and recover the heart rate during the rest.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be under 60% of 1RM and completed unbroken every round. At no point should you even think about breaking these up.

Bike/ Row Erg: Get on and get turning quickly. We want an aggressive pace (80-85%+) to finish under 35 seconds for men and 45 seconds for women. Slow down the final 1-2 calories before exiting.

Burpee Box Jump Over: This is the only area we need to be cautious about. Pacing should be smooth and steady, not sprinted, to avoid blowing up. The goal is sub-50 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.

WOD: 5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2×30/22.5)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Calories each set: 30/24+
Minimum Calories before scaling each set: 15/12

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go, another upper body pump sesh that still gets us our daily cardio. Work steady through the pull/push combo, and then see if you can grind through roughly two minutes of skiing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! Shoulders and arms will be pushed to their breaking point today.

WORKOUT STRATEGY & FLOW
Chin Ups: Aim for sets of 5 or more and break, be cautious of pushing to failure. Make sure you are not tempted to give a little kip as your arms begin to burn out.
—-can scale by adding a band. If no access to a rig, you can scale to Supinated Grip Foot Elevated Ring Rows or Double Dumbbell Supinated Bent Over Rows

Double Dumbbell Bench Press: Weight should be moderately-heavy but still able to perform reps in 1-2 sets. If you need to break, then keep it short.

Ski: Use your whole body on this while emphasizing a strong hip drive. You could be here for a few minutes, so don’t overdo it at the start. Save the maximum effort for the final set.

Strength & Skill:

PART A:

3 rounds for Quality:
8+8 Turkish Sit Ups [1x DB or KB) *choose weights for max effort each side)
5 Inchworm to Hollow

– Rest 1 minute between sets –

STIMULUS and GOALS
How to Pace: Steady. Breathe though each rep.
How it should Feel: MUSCULAR ENDURANCE – The core will fire up on those Hollow Holds.

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Hold dumbbells in hands and squeeze quads as you press tall with arms to help you sit up.
Inchworm to Hollow: Only go as low as you can while still keeping HOLLOW – no arch in lower back.

PART B:

* find your heaviest 2 reps Turkish Getup each side

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.