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.

Strength & Skill

*Do a set every 2 minutes.

20 DBL DB/KB Bulgarian Split Squats (10 each) @ 6/10 RPE
16 DBL DB/KB Bulgarian Split Squats (8 each) @ 7/10 RPE
12 DBL DB/KB Bulgarian Split Squats (6 each) @ 8/10 RPE
8 DBL DB/KB Bulgarian Split Squats (4 each) @ 9/10 RPE
6 DBL DB/KB Bulgarian Split Squats (3 each) @ 10/10 RPE

WOD: AMRAP 8 minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Toes to Bar/ GHD Situps or AB Mat Situps x2

-rest 5 minutes-

Then, For Time
“Erase your reps” (start where you left off and go in reverse)
*Score this time in notes.

TARGET SCORE
Target Reps: 75+ (through 20 toes to bar)
Minimum Reps before Scaling: 50 reps (through 16 toes to bar)

STIMULUS and GOALS
How to Pace: CHALLENGE! Try to keep a push the pace effort as you go through this ascending ladder and then after a long rest it’s time to fight back to the start. Start to get strategic with your rest and when to break on sets as you approach the bigger numbers. Don’t come out with a pace that’s not sustainable even through half of the AMRAP. See if you can get close to 8:00 on the way back down.

How it should Feel: MUSCLE ENDURANCE! You won’t feel much off the start as rounds fly by, but once you hit the 5th round (5 and 20), things will get real. Shake out your arms early and often, and know when it’s time for a quick break on sets.

WORKOUT STRATEGY & FLOW
Wall Walks: The first few sets should be completed in a touch-and-go motion (at the bottom). By the 4th or 5th set, we should start to take a quick rollout after some reps.

Toes to Bar: You must stay within your limits early. Aim to break in the 4th round and on. Don’t push to your breaking point, or you’ll be finished early.

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

WOD: 2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 GHD Sit Ups / AB Mat Situps

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

STIMULUS and GOALS
How to Pace: CHALLENGE! We want this to be reps and sets that stretch your capabilities and push you to hang on longer than you think you can! Come out confident but not reckless!

How it should Feel: GASSY! You don’t have to go unbroken, but the movements shouldn’t have you breaking frequently. The intensity should be up on this one and keep you moving from movement to movement with purpose.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken would be an awesome goal. However not at the expense of causing you to over rest going to the next station. Break into 2-3 quick sets if needed to stay aggressive.
——-if you don’t have Double Unders yet, scale to 2x the Single Unders

Overhead Squats: These are taken from the ground, so be ready to squat snatch that bar and get right into it. The goal is unbroken, so be ready to grind through these reps. Stay calm and steady while controlling your breathing. Position is king here!

GHD Sit Ups: Smooth and steady to keep your heart rate at bay. Breathing at the top of each rep will help prepare for the double unders.

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
3 Deadlift @ 6.5/10 RPE
2 Deadlift @ 7/10 RPE
2 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE

WOD: AMRAP 10 minutes
10 Ring Push Ups
x 5 Strict Pullups/ 1 Legless Rope Climb (15ft)

TARGET SCORE
Target Rounds: 8+
Minimum Rounds before scaling: 5

STIMULUS and GOALS
How to Pace: GRIND! For most, this comes down to how quickly you can keep hitting another rope climb. If you come out too hot in the first couple of rounds, your pull and grip will blow up. Push the pace, but be smart with managing fatigue on the rope climbs.

How it should Feel: MUSCLE ENDURANCE and GRIPPY! This one is about chasing the pump and seeing how long you can continue to jump right up to the rope on each climb and continue hitting unbroken sets of push-ups.

WORKOUT STRATEGY & FLOW
Ring Push Ups: Try and Keep these unbroken, but not to the point where it causes muscle failure. Take quick breaks when needed and don’t rush into it if the upper body is not ready.

Pullups: After the push ups this will be significantly harder. Make sure to chalk up prior and don’t start up the rope before your arms are ready. Better to be safe than sorry.

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
3 Power Clean @ 6.5/10 RPE
2 Power Clean @ 7/10 RPE
2 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE

WOD: 2 Sets
400m Run / AB
500m Row / AB
30 Burpee*
– rest 3 minutes between sets –

Set 1: Burpee to 6” Target
Set 2: Burpee with Overhead Clap and jump

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap: 7 minutes each set

STIMULUS and GOALS
How to Pace: STEADY. Your Run and Row times should be at the same speed every round. Run a minute or so slower than your estimated PR mile pace, and Row a few seconds per 500m slower than your estimated PR 2k time. Each round, the burpees will naturally get faster as the jump decreases. So, think about pacing the burpees simultaneously, allowing the speed to pick up naturally.

How it should Feel: GASSY into CARDIO. Every round, you should be moving at a high yet sustained effort. Each round will get faster and more challenging as the burpee speed picks up.

WORKOUT STRATEGY & FLOW
Run: Moderate pacing (75-80%) to slow down the final 25-50m. Focus on relaxing your shoulders/hands while settling into a steady breathing pattern. Don’t come out hot!!!

Row: Start smooth and steady, aiming to reach your workout pace by the 100m mark. Pacing is similar to the run (75-80%) and again, slow down the final 50m so you can work on the burpees.

Burpee: Regardless of what variation of the burpee you are performing, the pacing must be constant and consistent. Cruise through the first 20 reps and start to pick up the final 5-10 reps for a strong finish.

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 Clean Deadlift @ 60%
4 Clean Deadlift @ 70%
3 Clean Deadlift @ 80%
2 Clean Deadlift @ 85%
1 Clean Deadlift @ 90%
1 Clean Deadlift @ 90 -100%
1 Clean Deadlift @ 90 – 100%

*No hook or mixed grip.

WOD: For Time
21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Burpee pull-ups should be smooth and steady throughout. The goal is to break up the first two sets of Wall Balls in no more than two sets. If you do a Burpee pull-up every four seconds and go unbroken on the Wall Balls, you will be at about 6 minutes of total work, not including rest and transitions.
How it should Feel: GASSY with a mix of MUSCLE ENDURANCE. If you can stick to big sets on the Wall Ball, this one will have you feeling the burn and breathing heavily simultaneously.

WORKOUT STRATEGY & FLOW
Burpee Pull Ups: Rushing through these will only result in longer rest periods between movements. Stay steady and slow down the final 2-3 reps.
Wall Balls: Big hips and breathing through the motions need to be the focus. 2 sets is the goal, and if you have it in you to go unbroken without causing an implosion on burpees, then go for 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

In 2 Minutes complete max reps of the following complex
6 Handstand Shoulder Taps against wall [right/left =2 reps] + 3 Kipping HSPU + 1 Strict HSPU

Score is total number for FULL complexes complete + reps of complex not completed

WOD: 3 Sets (1 Set Every 10 minutes)
6 Rounds:
4 Dumbbell Thrusters (2×22.5/15)
6 Toes to Bar
24 Double Unders

*If you are feeling beat up this week and can’t hold intensity for 3 sets, then perform 2 sets and score the slowest set twice.

**Sub V Ups as Rx’d if needed to save your hands.

TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Every movement should be unbroken. Challenge yourself to keep your transitions quick and efficient without getting out of control.
How it should Feel: CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort. This was a 20-minute AMRAP in the Open. You should be moving at a pace each interval you could sustain for that time period.

WORKOUT STRATEGY & FLOW
Dumbbell Thrusters: Unbroken! Just be smooth and focus on breathing at the top of each rep.
Toes to Bar: Unbroken! Big hips and snap those legs up with some aggression.
Double Unders: Unbroken, lay your rope down after each set, or you will be sorry when you’re stuck untangling it for 5 minutes.

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 High Hang Snatch @ 60%
2 High Hang Snatch @ 70%
1 High Hang Snatch @ 80%
3 High Hang Snatch @ 70%
2 High Hang Snatch @ 80%
1 High Hang Snatch @ 90%

WOD:

AMRAP 8 Minutes
10 GHD Sit Ups / Anchored Sit Ups
12 Box Jump / Step Down (24/20)
14 Dumbbell Power Snatch (22.5/15)

-rest 4 minutes-

AMRAP 8 Minutes
8 x Toes 2 Bar/ GHD or Abmat MB Sit ups
10 Dumbbell Walking Lunge (22.5/15)
12/10 Calorie Bike

*Aim for each round to take the same amount of time within each AMRAP

TARGET SCORE
Target Rounds: 4+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY! Imagine you had to sustain each of the 8-minute intervals for a hypothetical 30-minute AMRAP. That is the pace you should be moving at.
How it should Feel: CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort.

WORKOUT STRATEGY & FLOW
GHD Sit Ups: Cool and collective through these sets. This should be the station where you need to establish a sustainable, steady breathing pattern across both amraps.
Box Jump: Pause at the top for a quick breath, no rebounding, and be aggressive with the turnaround from rep to rep.
Dumbbell Power Snatch: Big hips and every rep with a slight pause at the top to breathe. Unbroken is the only way we want to perform these sets.
Dumbbell Walking Lunge: No stop, unbroken, whatever you want to call it, just don’t stop moving until it’s the work is done.
Bike: Moderate pacing (70-75%) to stay under 45 seconds. Get on and get moving while aiming to slow down the final 2 calories.

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.

1 Back Squat @ 60%
1 Back Squat @ 65%
1 Back Squat @ 70%
1 Back Squat @ 75%
1 Back Squat @ 80%
1 Back Squat @ 85%
1 Back Squat @ 90%
1 Back Squat @ 90 – 100%

WOD: Partner Workout
3 Rounds For Time
P1: 10 Deadlift (102/70)
P2: 10 Bar Muscle Ups
*switch* each complete 3 rounds

-into-

2 Rounds For Time
P1:20 Hang Power Clean (60/40)
P2:20 Chest to Bar Pull Ups
*switch* each complete 2 rounds

-into-

1 Round
P1: 30 Shoulder to Overhead (60/40)
P2: 30 Pull Ups
*switch*

BMU Progression – 1 x BMU = 2x Burpee C2B

TARGET SCORE
Target Time: sub 15 minutes
Time Cap 21 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing needs to be aggressive but also strategic between one another to avoid blowing up your grip. These 3 couplets are short but will hit you harder than you think. Be vocal and always have a back to your backup plan. Also, practice synching up on all the movements before starting; just don’t assume you will be fine.
How it should Feel: LACTIC ACID PARTY! And GRIPPY! Find a partner of equal caliber and willing to go into that dark hole with you…3 times.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be moderately light (-60%) where all sets could be completed unbroken.
Bar Muscle Up: 1-2 sets is the goal, and you might want to veer towards 2 sets if you are worried about your grip.
Hang Power Clean: 2 sets would be the way to go if you need to go 3 sets, just keep the rest between short and sweet. Weight should be moderate (-60%), but will feel significantly heavier due to grip fatigue.
Chest to Bar: 1-2 sets and don’t push each other to go to failure.
Shoulder to Overhead: Lightweight (-40%) to complete reps of 15 or more. Be hips and breathe through the motion. Open your hands at the top and relax your grip as much as possible.
Kipping or Butterfly Pull Ups: 2-4 sets, at this point in the workout, it’s whatever you got left. Smaller sets mean less rest between.

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.