Strength & Skill

*Do a set every minute.

3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch

WOD: 3 Rounds
15/11 Calorie Echo Bike/ Row 150m/ Run 100m
7 Deadlifts 80/55kg
11 Burpees Over Barbell

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time: sub 6 minutes
Time Cap: 10 minutes

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!! From start to finish, it’s all about keeping the foot on the gas and holding on. Think 80%+ on the first two rounds and then sell out the final. Starting too fast will put you in a cardio deficit you won’t be able to recover from. Transitions are where this workout can be won and lost, so don’t waste time getting from station to station.

How it should Feel: GASSY into LACTIC ACID PARTY into PAIN!!! It’s all about how badly you are willing to hurt. You will question yourself early on, but no matter what, don’t stop moving.

WORKOUT STRATEGY & FLOW
Erg/Row/Run: Pacing should be aggressive off the start to get the wheels turning for 5 seconds. Once it’s moving, wind down to a moderate-high push pace effort that allows you to sustain. Slow down the final two calories to get the heart rate under control.

Burpees: Don’t even think about stopping! Hit the ground running, and don’t look back. Don’t go all out until that final set, and maybe slow down the final two burpees on rounds 1-2 to get your breathing under control before returning to the bike.

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:

30 Push Up (as fast as possible)

Part B:

2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
*Rest as needed between sets.
**Score is the Weighted pull up weight.

WOD: 5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (2×22.5/15kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This one is all go. The challenge will be in holding onto unbroken sets on both movements. Slow down the bench press as needed to keep your heart rate down so you can be intentional on those bar muscle ups.

How it should Feel: PUMP!! A lot of pushing and some pulling here. Be ready to feel that pump even before the workout is over.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Smooth is fast here. Rest at the top before you think about coming off the bar and really try to be efficient in that kip to save your grip a little bit. Also, don’t be afraid to kip out of that dip to save your triceps a bit.

Dumbbell Bench Press: Breathe and move nice and smoothly here. No sense in rushing through these but allow the steady movement to get your heart rate under control and your mind ready to attack the bar muscle ups.

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

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

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

Strength & Skill

10 Sets (1 Set every 60 Seconds)
Back Squat @70-75% of 1 RM Back Squat

5-5-5-4-4-3-3-2-2-2-2

WOD: 2 Sets
20/15 Calorie Row
30m Sled Push
20/15 Calorie Row
30m Sled Push
20/15 Calorie Row
-Rest 2 minutes between sets-
-2min after the last set
and 3 minute rest before snatches

Prep Snatch:

30 Power Snatch (50/35kg)

*Must be done in sets of 5+

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: CHALLENGE into GRIND!! This one is going to end up being mostly a grind but really try to challenge yourself to not be scared of getting your heart rate up too much going into those power snatches.

How it should Feel: GASSY and MUSCULAR ENDURANCE! You will be breathing heavily coming off of part 1 and then on the second part it’s going to be all about what your legs and hips have left in the tank.

WORKOUT STRATEGY & FLOW
Row: Think fast pace here. If you go out too hot you can let your heart rate recover a bit on the sled push.

Sled Push: Just keep moving here. If you went too fast on the row, slow down and focus on your breathing while just continuing to move.

Power Snatch: You have to do sets of 5 here so really focus on great form going up and down to save your grip and posterior chain for when you get into those later sets.

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

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

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

Strength & Skill

5 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
1 Squat Clean + 1 Split Jerk

*Focus on perfect technique.

** build on each set

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

*Repeat from August 9, 2023.

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

STIMULUS and GOALS
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
American 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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Bench Press @ 6/10 RPE
5 Bench Press @ 6.5/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE

* perform 3-5 strict Pullups after each set of Bench press

WOD: EMOM 16 Minutes (4 rounds)
Minute 1: 220m Run/ Row 250/ AB
Minute 2: 220m Run/ Row 250/ AB
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest

*Repeat from August 7, 2023.

TARGET SCORE
Target Time each minute: 40-50 seconds on the machines
Time Cap each set: 55 seconds on the machines

STIMULUS and GOALS
How to Pace: STEADY!
Find a pace on all 3 stations to maintain a moderate to moderate-high output consistently. Use the first time as a test pace, and then you should know what can be replicated across.

How it should Feel: GASSY into CARDIO! Every station is going to attack your lungs. Work hard, recover, and hold on!

WORKOUT STRATEGY & FLOW
Run: Moderate fast pacing here (80%), but that does not mean go hard and sprint. Get up to a comfortable speed that you know can be held across all rounds. The goal should be sub-50 seconds.

Bike Erg: Similar to the run, get up to speed quickly and keep driving through.

Burpee Bar Muscle Ups: You only have 30 seconds here, so take that first set at a smooth and steady pace and see what you end up with. After that, adjust to keep your reps consistent or slightly increase across 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.

WOD: 4 sets
AMRAP 3 minutes
15/12 Calorie Row/ Run / AB
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds between sets-

TARGET SCORE
Intended Workout RPE: 6-7 – 60-70% – easy/moderate to moderate intensity
Target Reps each set: 140/137+ (into the 2nd round of wall balls)
Minimum Reps before scaling each set: 90/87 (done with the row the 2nd round)

STIMULUS and GOALS
How to Pace: STEADY! Working in 3 minute intervals so you want to go at a pace that is going to allow you to move consistently and without stopping through each interval.

How it should Feel: CARDIO! Aside from the wall balls this one is mainly cardio and with the wall balls being in lower sets they will get you more out of breath than producing muscle fatigue.

WORKOUT STRATEGY & FLOW
Row / Run / Bike: You will want to aim to keep these as close to a minute as you can with the intended intensity. Think fast pace but make sure you can get off and keep those double unders unbroken

Double Unders: Stay nice and smooth here. Smaller sets but still big enough that if you don’t stay focused and snag a lot you can quickly eat into your time too much here.

Wall Balls: Unbroken needs to be the goal. You will most likely only be doing one full set here so settle in and recovery as needed after on the row.

Strength & Skill:

0:00-3:00
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch

3:30-6:30
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch

7:00-10:00
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch

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:

90m Sled Push/ 40m Walking lunge 2×24/16kg
-into-

5 Rounds
5 Strict Weighted Pull Ups (12/7.5kg)
10 Dumbbell Front Rack Walking Lunge (2×24/16)
-into-

90m Sled Push/ 40m Walking lunge 2×24/16kg

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! Consistent pacing, calculated rest, and managing leg fatigue. This workout has a cash-in and outhold, while sandwiched in the middle is an up-tempo total body/heart pumper. Athletes should approach this cautiously with planned rest and a manageable round pace.

How it should Feel: MUSCULAR ENDURANCE! Move calm and collected off the start, then use the clock and aim for consistent round times. The final sled push is everything you got.

WORKOUT STRATEGY & FLOW
Sled Push/ Walking lunges: The weight isn’t crazy heavy, so try to get at least 25-50ft unbroken before resting. Don’t overdo it at the start and sell out at the end.

Strict Weighted Pull Up: Break into 2-3 sets of the start to play the long game and save your arms.

Dumbbell Lunge: Unbroken! Lift the weight, relax the hands, and grind through the 50-foot range.

Strength & Skill
10 Minutes (every minute on the minute)
Min 1: 1 Snatch @65% 1RM Snatch
Min 2: 1 Snatch
Min 3: 1 Snatch
Min 4: 1 Snatch
Min 5: 1 Snatch
Min 6: 1 Snatch
Min 7: 1 Snatch
Min 8: 1 Snatch
Min 9: 1 Snatch
Min 10: 1 Snatch

*Start around 65% and build to a heavy single for the day.

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:

10 Minutes (every minute on the minute)
Min 1: 1 Clean and Jerk @65% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk
Min 3: 1 Clean and Jerk
Min 4: 1 Clean and Jerk
Min 5: 1 Clean and Jerk
Min 6: 1 Clean and Jerk
Min 7: 1 Clean and Jerk
Min 8: 1 Clean and Jerk
Min 9: 1 Clean and Jerk
Min 10: 1 Clean and Jerk

*Start around 65% and build to a heavy single for the day.

WOD: 3 rounds
15/12 Calorie Assault Bike
12 Deadlifts (90/60kg)
9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (90/60kg)
45/36 Calorie Assault Bike

*Repeat Tuesday July 18 2023.

TARGET SCORE
Intended Workout RPE: 8-9 – 85-95% – high to very high intensity
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

STIMULUS and GOALS
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:

10 Minutes (every minute on the minute)
Min 1: 1 Bench Press @60-65% 1RM Bench Press
Min 2: 1 Bench Press
Min 3: 1 Bench Press
Min 4: 1 Bench Press
Min 5: 1 Bench Press
Min 6: 1 Bench Press
Min 7: 1 Bench Press
Min 8: 1 Bench Press
Min 9: 1 Bench Press
Min 10: 1 Bench Press

*Start around 60-65% and build to a heavy single for the day.

WOD:

2 Rounds
10 Squat Cleans (60/40kg)
100m Farmers Carry (28/20)
-rest 90 seconds-
2 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
2 Rounds
25 Toes to bar
20m Handstand Walk

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: 20 minutes (Score includes 3 minutes of rest)
Time Cap: 22 minutes(Score includes 3 minutes of rest)

STIMULUS and GOALS
How to Pace: STEADY!
There will be three workouts, three rounds, with a short rest between. Everything will be grunt work, where every station is doable for a near non-stop effort. Stay consistent across rounds, and use the first workout to groove in.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The lower body is off the start and into a nice solid cardio kick, and then there is some upper body overhead endurance to cap it off at the end.

WORKOUT STRATEGY & FLOW
Squat Cleans: Stay aggressive and explode with your hips.

Farmers Carry: The goal is unbroken, so find a comfortable hold and keep your legs moving.

Bike Erg/Ski Erg: In these stations, you need to find that balance of pushing, but not too fast, and blowing your lungs up. Stay upright on the bike and let the legs pump while getting your breathing under control. For the ski, be aggressive with your hips and breathe through the motion.

Toes to Bar: 2-3 quick sets should be the goal to play it safe. If you got unbroken in you without breaking the bank, then go for it.

Handstand Walk: Unbroken, it’s only 20m so don’t sweat it and kick up and go.

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 (A):

10 Minutes (every minute on the minute)
Min 1: 1 Deadlift @60-65% 1RM Deadlift
Min 2: 1 Deadlift
Min 3: 1 Deadlift
Min 4: 1 Deadlift
Min 5: 1 Deadlift
Min 6: 1 Deadlift
Min 7: 1 Deadlift
Min 8: 1 Deadlift
Min 9: 1 Deadlift
Min 10: 1 Deadlift

*Start around 60-65% and build to a heavy single for the day

Strength & Skill (B):
GYMNASTICS
Death By:
1-2-3-4-5-6-7-8-9-10

EMOM
Ring Muscle Up
Bar-MU
or Strict Chest 2 bar/ Strict Pullup

WOD: 5 Rounds
20 GHD Sit Ups/ 30 x Anchored MB situps
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups) 12x HR pushups

*REPEAT from October 15, 2022 and August 12, 2023.

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
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.