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Strength & Skill

Every minute on the minute for 10 minutes:
Min 1: 1 Back Rack Box Squat @ 5.5/10 RPE
Min 2: 1 Back Rack Box Squat @ 6/10 RPE
Min 3: 1 Back Rack Box Squat @ 6.5/10 RPE
Min 4: 1 Back Rack Box Squat @ 7/10 RPE
Min 5: 1 Back Rack Box Squat @ 7.5/10 RPE
Min 6: 1 Back Rack Box Squat @ 8/10 RPE
Min 7: 1 Back Rack Box Squat @ 8.5/10 RPE
Min 8: 1 Back Rack Box Squat @ 9/10 RPE
Min 9: 1 Back Rack Box Squat @ 9.5/10 RPE
Min 10: 1 Back Rack Box Squat @ 10/10 RPE

WOD: Teams of 2
For time:
15m -30m – 45m
Farmers Carry Lunge (2x30kg/2x20kg) (each, at the same time)
50-40-30
Toes to Bar / Hanging Knee Raises/ DBL Situps (split as desired)

-rest until 20 minutes

Teams of 2
20-40-60
Wall balls (10/9) (each, at the same time)
30-20-10
Ring Muscle Ups/ Chest 2 Bar (Split as desired)

TARGET SCORE
Target Time Workout 1 : 13 minute mark
Time Cap Workout 1: 16 minute mark

Target Time Workout 2: 33 minute mark
Time Cap Workout 2: 36 minute mark

STIMULUS and GOALS
How to Pace: GRIND! This mid/lower body intensive workout will put you and your partners hammies/hip flexors through a gauntlet. Pacing should be aggressive and strategic for a near non-stop effort across sets with seamless transitions. The muscle ups are there, so we don’t forget about the arms.

How it should Feel: MUSCULAR ENDURANCE with some CARDIO! Work for your rest and know when it’s time to switch. Ensure your partner is ready to switch out when the time comes to cut down on precious seconds.

WORKOUT STRATEGY & FLOW
Barbell Back Rack Lunges: Weight is moderate, and we should aim to complete at least 25ft sections before breaking. Be smooth and efficient when getting the bar to the back rack.
—–If you don’t have room to complete as a walking lunge you can complete 16 – 32 – 48 lunges in place.

Kipping Toes to Bar: I like 10’s to keep the cycle rate high and the potential of burning out low.

Wall Balls: 1 set off the start, and then it should transition into 2 sets. If you and your partner wanna go unbroken, that’s amazing. However, someone has to jump up on the rings first.

Ring Muscle Up: 5’s would be the minimum here so be smart and don’t burn yourself out. remember, it does not have to be even.

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.