Strength & Skill

DB’s or Barbell

12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
12 Barbell Back Rack Jumping Alternating Lunges @ 6/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE
10 Barbell Back Rack Jumping Alternating Lunges @ 6.5/10 RPE

(keep it safe!)

WOD: 5 sets
12 Bench Press (2 x 24/16)
6 Strict Chin Ups (OR 12 Ring Rows)
12 Calorie Row/ AB / Run
6 Strict Ring Dips
12 Bent Over Row (2×24/16)
-rest 1:00 between sets-

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY!
This is a bodybuilders dream workout! Be smart and calculated on how you manage your sets and rest between stations. Going to fast off the start may put you in a hole that will be hard to climb out of.

How it should Feel: MUSCULAR ENDURANCE! The pump will be real so don’t try and be a hero and be the one failing reps by the end.

WORKOUT STRATEGY & FLOW
Dumbbell Bench Press: Weight should be moderately light where sets can stay unbroken all the way through. Breathe through the motion and make sure you lockout.

Strict Chin Up: Anything but singles! Control the motion down and try keep sets manageable where you are not at the risk of hipping into it.

Row: Smooth and steady pace, almost recovery type (65%) where the focus should be on rolling out the arms and shoulders.

Strict Ring Dip: These will be tough by the end of the set but stay tight and try to keep reps flowing. The goal should be 2-3 sets (tops).

Dumbbell Bent Over Row: Stay active with your lats and use the same weights at the dumbbell bench. 1-2 sets is the goal.

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 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 10/10 RPE

WOD: 30-20-10
Back Squat (60/45)
Bar Facing Burpee
-220m Run/ 250m Row after each set of Bar Facing Burpees-

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push-pace effort here.

How it should Feel: GASSY and/or LACTIC ACID PARTY! It’s all leg drive so turn on some good tunes and grind.

WORKOUT STRATEGY & FLOW
Back Squat: (under 50% of 1RM) THIS IS TAKEN FROM THE GROUND, NOT THE RACK! Unbroken! Don’t even think about putting the bar down. Stay smooth and steady through the reps while getting a quick breath at the top. Improving Mental toughness and leg endurance here is a win!

Bar Facing Burpee: Effort needs to be at a pace that allows for consistency and a non-stop effort. Breathe through the motion.

Run: Recovery type pace (65%) where the last 25m is all about garaging yourself so you can get right back to work.

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

*rest as needed between sets

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE

WOD: 3-5 Sets
500m Run/ Row / Bike Erg
15m Handstand Walk
500m Run/ Row / Bike Erg
-rest 1:1 between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack each set like it’s for something. Use the first set as a tester and see if you can consistently improve your score. Aggressive transitions and pushing through until the end is the key to success in this.

How it should Feel: GASSY! How bad are you willing to hurt as sets go on? Fight until the end, and don’t be a quitter.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be aggressive (80%+) with the goal to finish under 55 seconds. Ramp up off the start, settle into your pace, and focus on breathing and relaxing your shoulders.

Handstand Walk: Unbroken is the ultimate goal, but if stopping at the 10m mark for a quick break helps keep intensity then do it to survive.

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 Deadlift @ 6/10 RPE
2 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE

WOD: 2 Sets
AMRAP 8 Minutes
40 Crossovers
15 Pull Ups/ 4 Rope Climbs
20 GHD Situps / Anchored Situps
-rest 4 minutes between sets-

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before scaling: 2 and a half

STIMULUS and GOALS
How to Pace: STEADY! Stay smooth and consistent through these multiple set, high skilled amrap. Aim for similar round times while keeping the heart rate down. Enjoy the rest and try to repeat or slightly improve on the second set.

How it should Feel: CARDIO! And GRIPPY! Moderately Long aerobic amraps for 2 sets that will test your endurance and grip constantly.

WORKOUT STRATEGY & FLOW
Crossovers – single under crossovers: 1-2 sets should be the goal while focusing on relaxing your shoulders and grip. Always lay your rope down after to avoid the tangled nest.

How to Count Crossovers

Pull ups: Aim for bigger Sets, try and hold on for as long as you can and then shake the arms out.

GHD Sit Up: Non-stop and focus on relaxing your hands and shoulders to prep for the jump rope after. Breathe at the top of each rep and focus on snapping your hips 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.

20 DBL DB/KB Reverse Lunge (10 each) @ 6/10 RPE
16 DBL DB/KB Reverse Lunge (8 each) @ 7/10 RPE
12 DBL DB/KB Reverse Lunge (6 each) @ 8/10 RPE
8 DBL DB/KB Reverse Lunge (4 each) @ 9/10 RPE
6 DBL DB/KB Reverse Lunge (3 each) @ 10/10 RPE

WOD: 17min AMRAP

5 x Handstand Pushups
2x Bar Muscle Ups / 5 x Chest-2-Bar
10 x KB Swing OVH (32/24)
5 x Box Jumps (high)

*Every 4 rounds perform 200m Run/ 250m Row

STIMULUS and GOALS
How to Pace: GRIND. Nothing should be too much. You should be able to complete each movement in 1 set. Try flow from one movement into the next with little to no rest. Any rest periods should be saved for the end of each round.
RUN, push on the run to try and get the HR up nice and hard and then rest for a little before continuing into your next set of 4 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.

Strength & Skill

*Do a set every 3 minutes.

1 Back Squat @ 5.5/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9.5/10 RPE
*100m Build Up Sprint after each set.

*Build up Sprint: Think about changing gears as you go. For 10 meters you are in 1st gear, the next 10 meters you’re in 2nd gear, next 10 meters 3rd gear, next 10 meters 4th gear. You’re only at your “maximum speed” for the last 10 meters. You should not be completing a full out sprint for 100 meters. I want you to learn how to increase speed as you go.

Note: Be careful here with your hamstrings. I would recommend for the first few sets, only build up to 80% effort in the sprint. The last few sets, you can increase to a full on sprint. Be smart!

WOD: 2 Person Teams
For Time:
50-40-30-20-10
Bench Press (60/45)
25-20-15-10-5
Strict Chin Ups (scale Ring rows)

1/2 reps for solo

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! All the pressing and pulling for you and your best friend. Be strategic on how reps are divided up so you both can avoid muscle fatigue and keep a consistent work effort across. Part 2 will feel significantly heavier after the first part so be ready to work overtime.

How it should Feel: LACTIC ACID PARTY! Make sure to pack a bigger shirt because your upper body is going to swollen after this one.

WORKOUT STRATEGY & FLOW
Bench Press: Weight should be moderately-light (50-60%) where you can hit 5-10 reps back forth. Make sure the partner not benching is spotting.

Strict Chin Ups: Anything but singles so don’t even think about doing 1 rep back and forth. 3-5 would be a goal rep range.

Ring Rows: Rings should be around hip height with the chest line up underneath with legs fully extended. 10’s back and forth would be safe bet back and forth.

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.

3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE

*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.

WOD: 5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Get Overs (2x boxes)
15/12 Calorie Row
7 Burpee Box Get Overs
9/7 Calorie Row

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s going to be a slow burn on these 5 grueling sets. Take the first set 10% less of your initial plan and then build from there. Stay aggressive with transitions and whatever you do, don’t stop moving.

How it should Feel: GASSY!!! By the last round you should be crawling from station to station. Be aggressive and don’t be a quitter!!

WORKOUT STRATEGY & FLOW
Row: Row intensity should be between moderate/fast to fast but below a sprint effort. Perceived effort should be close to 80%. Focus on big, strong pulls and make sure to breathe with each stroke. This is a good workout to practice quickly loosening the straps and making a faster transition. The Rower must be reset each time you return to row.

Burpee Box Get Overs: The wording “get-over” means that you can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods can include planting hands on the box while bringing feet on top and over the box, planting hands on the box while bringing knees on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down.

Be sure to take time during the warm-up to slow down and practice the transition of getting the foot on the box.

For the Burpee Box Get Over we just want to see non-stop/consistent effort. Pace should be moderate where heart rate doesn’t spike and throw off effort on the row.

If you choose a burpee box jump over at the lower height, then we want just as much intensity and a similar time frame to finish the reps there!

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.

3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE

*Start from top of the knee.

WOD: 6 Rounds
10 Toes to Bar
20 Wall Ball (10/7)
40 Double Unders

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! Try to go unbroken throughout the workout and keep your rest and transitions to a minimum. Move at “game-day” effort..

How it should Feel: GASSY into PAIN!!! There is nowhere to hide in this workout. Even if you do take strategic breaks, they should be with minimal rest. Push the pace!

WORKOUT STRATEGY & FLOW
Toes to Bar: The gold standard should be unbroken through every set. Legs and grip will start to swell as rounds go on so be sure to be aggressive with your hips. If you must break before failure, then stay on top of it and don’t break more than you absolutely must!

Wall Balls: Don’t punk out on these and break into 2-sets. Suck it up and push for unbroken as long as you can. Breathe through the motion and roll out your shoulders with every throw.

Double Unders: The theme has been unbroken so let’s stick with that. Make sure to lay your rope down every time so it’s not a tangled mess you get back to it.

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.

3 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 8.5/10 RPE
1 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 9.5/10 RPE
1 Clean Deadlift @ 10/10 RPE

*No hook or mixed grip.

WOD: 21-15-9 (Female Cals: 18-12-6)
Calorie Assault Bike/ Row/ Run
Hang Power Cleans (60/45)

-Rest 5 Min-

21-15-9 (Female Cals: 18-12-6)
Calorie Assault Bike / Row/ Run
15-9-3
Hang Power Cleans (90/60)

*Sub Echo Bike 18-12-6 (Females: 15-10-5) for Rx’d if needed
** REPEAT FROM November 8, 2022 AND September 8, 2020. Today might be slightly different but can still compare to past scores.
*** Females: your calories are different but your hang power clean reps are the same as men.

TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push your bike pace and sets of bigger to unbroken hang cleans throughout!

How it should Feel: GASSY & GRIPPY! The bike and barbell pull will blow up your heart rate along with your grip!

WORKOUT STRATEGY & FLOW
Hang Power Clean: Be sure to really emphasize a powerful hip extension. The first 2 rounds should be 1-2 sets, and no more than 3 sets. Round 9 is ideally unbroken for weight 1. You should be able to do 15+ unbroken when fresh. The second weight is ideally 2-3 sets for the first 2 rounds, and the 3 better be unbroken!

Assault (OR Echo) Bike: The assault bike is all about pacing. Starting out strong (2-3 second starting burst) and then letting the bike settle into a comfortable pace is a good strategy to try today. Stimulus on this should be fast and steady but within reason. Don’t get too far out ahead of your own abilities just to end up burning out. The 1st round is all about pacing at about 80%. Goal should be seeing 15-20 second run off for calories getting faster each round as calorie decrease.

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 @ 6/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE

WOD: Partner Throwdown Friday!
2 Sets
In a 10 minute window:

1500m Row/ Run 1200m / AB (each at the same time)
AMRAP in the time remaining of

Partner 1: 5 Box Jump (30/24)
Partner 2: 10 Kettlebell Swings (70/53)
*Both perform at the same time, then switch when each are done
20 Synchro Air Squats

-rest 4 minutes between sets-

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY. The goal is to move at an effort you could sustain with your partner for a 30-minute AMRAP if you had to. The movements should allow you and your partner to transition quickly and go unbroken without feeling too gassed or out of control. This is a good opportunity to learn your gears and practice your pacing.
How it should Feel: CARDIO. This one is all about sustainability. See if you and your partner can hit the same amount of rounds each set or within a couple of reps of the first one.

WORKOUT STRATEGY & FLOW

FLOW
0:00 – 10:00
Partner 1 and Partner 2 perform 1500m Row at the same time.
When both are finished, partner 1 will complete 5 Box Jumps while partner 2 completes 10 Kettlebell Swings. THEN Partner 1 will complete 10 Kettlebell Swings while partner 2 completes 5 Box Jumps. When both partners have completed both stations, they will perform 20 synchro air squats.
They will repeat the box jump, kettlebell swing, push up part until the end of the 10 minutes, aiming for as many rounds and reps as possible.

10:00 – 14:00 Complete Rest

14:00 – 24:00 Repeat for set 2

Row: Low-moderate pacing (70-75%) lined up with your partner. Breathe through the motion and try to focus on keeping your heart rate from spiking. NOTE: YOU WILL ONLY DO THIS 1 TIME PER SET
Box Jumps: No Rebounding, reset at the bottom, and be explosive with every jump. Height should be challenging, but not threatening to cause a missed rep.
American Kettlebell Swing: Big hips and launch the weight overhead. Breathe at the top while relaxing your grip and stay unbroken.
Air Squats: Smooth and steady through these at a rate that does not blow up your legs.

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.