Strength & Skill

*Do a set every 2 minutes.

1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 7/10 RPE
1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 7.5/10 RPE

1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 7/10 RPE
1 Hang Snatch Pull + 1 Hang Pause Snatch + 1 Hang Snatch @ 8/10 RPE

*Hang is above the knee.
**Pause in bottom of snatch for 2 seconds.
***If you don’t have blocks go from the hang above the knee.

WOD: 4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

TARGET SCORE
Target Time each set: sub 1 minutes

Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want each set to be approached with an attack mode that can be replicated for 2 solid efforts on each machine. 95% effort is what we are looking for, which isn’t all out, but it’s dang near close with a little saved in the tank for that final set. During the rest, don’t spend too much time on the ground. Get up and move before the next station.

How it should Feel: PAIN! Just tell the gym owner to turn the lights off and leave you on the floor.

WORKOUT STRATEGY & FLOW
Workout flow:
at 0:00
25/20 Calorie Assault

at 5:00
25/20 Calorie Row

at 10:00
25/20 Calorie Assault

at 15:00
25/20 Calorie Row

Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.
Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.

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

WOD: Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups or (12 Strict Pullups)
10 Hang Power Cleans (60/40)

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! One of the “OG” CrossFit workouts that gave us Bodyweight Gymnastics paired with Barbell Cycling within a 3-round triplet. Be aggressive but also smart to avoid the potential of blowing up your forearms early. Use the clock and try to keep consistent round times across.

How it should Feel: GASSY! The only thing that will hold you back is your ability to perform muscle-ups quickly and/or unbroken.

WORKOUT STRATEGY & FLOW
Air Squats: Push the pace on these and ensure to uphold the standard (depth and extension). Keep your hands relaxed to help prep for the muscle-ups. The goal should be sub 90 seconds.

Muscle Ups: If these are in your wheelhouse then go for broke. If at any point you feel fatigued or failure approaching before the final round, get down and shake it out.

Hang Power Cleans: Unbroken! Weight is light and will feel heavier as rounds go on, but keep the bar rolling. Relax your hands on the top and be overly aggressive with your hip drive.

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.

2 Behind The Neck Split Jerk
55%, 60%, 65%, 70%, 75%

*From the rack.

WOD: 2 sets (1 set every 15 minutes)
In a 2:30 Window:
12 Power Snatches (43/30)
60 Double Unders
Max Calorie Bike in the time remaining

-rest from 2:30 to 15:00-

*Perform @ 95% effort (just shy of all-out effort)
**Ideally everything is unbroken and fast!

*** stretch and roll between sets while you wait

TARGET SCORE
Target Calories each set: 30/25+
Minimum Calories before scaling each set: 20/15

STIMULUS and GOALS
How to Pace: SPRINT! Into The PAIN CAVE! The first two movements we are coming out hot, once it’s complete it’s time to close the eyes and fight through the pain. You will have a very long rest between sets on purpose. So there’s a reason for it so get your mind right and see if you can repeat or improve on that second set. Keep stations close to cut down on transition times.
How it should Feel: LACTIC ACID PARTY into PAIN! The first 2 movements are simply a “pay to play” for the real fun! It’s all about getting on the bike and going into that dark hole, resting and seeing if you got one more in you.

WORKOUT STRATEGY & FLOW
Power Snatch: Light (ideally under 70% of 1RM Power Snatch) where sets are fast, unbroken without any hesitation. Breathe through the motion and try to muscle snatch to improve cycle times if possible.
Double Under: Unbroken! Pick up the rope, take deep breath and get right into rhythm. Don’t try and go with a cadence that is outside your comfort zone.
Bike: We want this to be dang near all out (95%+). Attack and see if you can hold on right at the edge of all out effort. Get right on, ramp it up and get comfortable being uncomfortable. Use the total body and keep your head neutral to help steady your breathing.

Flow
0:00- 2:30 Complete power snatch, double unders and in time remaining max calorie bike

2:30-15:00 REST (yes, that is a long rest….that’s because this should be a SPRINT)

15:00 – 17:30 repeat for set 2

17:30 DONE

Strength & Skill

*Do a set every 2 minutes.
5x 3 Tempo back squats
@55%, 60 % (x2) 65% (x2)

*Tempo is 3 seconds down, 3 second pause in the bottom.

WOD: Partner Workout, for time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans [OR 4 Power Cleans (84/52) ] *Split all box step up reps as needed
**Synchro is the bag at the top of the rep

TARGET SCORE
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.
How it should Feel: PAIN!!! You and your partner need to agree that you won’t kill each other, but you both have to go into that dark place to finish this faster than you thought possible!

WORKOUT STRATEGY & FLOW
Box Step Ups: There are multiple ways to approach this. You can do 5-10’s back and forth. This will allow for intensity to stay high while getting a good 1:1 rest. If you love switching every rep for speed, and stay on opposite sides of the box, you can try that as well!
You may want to alternate on who starts and ends on the box before going to the sandbag to avoid burning out.
Sandbag Clean to Shoulder: This has to be attacked and pushed to where both finish under the 25-second mark. Your kegs are going to get pretty beat up from the step-ups, so be violent with your hips, and once it hits the ground get right back on it.

Partner Flow
FOR TIME – Goal is to complete 400 Box Step Ups as a team, as quickly as you can.

0:00 – 2:00 At 3,2,1..go…you and your partner both need to perform 4 Synchro Sandbag Cleans as soon as the 4 reps are done partner 1 gets to working on the step ups while partner 2 rests. Switch as needed.

2:00 – 4:00 At that 2 minute mark, stop working on the step ups and complete another 4 Synchro Sandbag Cleans. As soon as the 4 reps are complete, you will pick back up on the box step up rep you and your partner left off on.

…..repeat this at the 4:00, 6:00, 8:00….until you and your partner have reached a combined 400 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.

Strength & Skill

*Do a set every 2 minutes.

1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk
@ 50%, 55%, 60%, 65%, 70%

*Pause is in the bottom of the squat for 2 seconds.

WOD: 3 sets
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (14/10)

-rest 3 minute between sets-

**Hold bigger unbroken sets instead of doing quick singles, even if you move slower

TARGET SCORE
Target Rounds Each Set: 4-5+
Minimum Rounds before scaling each set 3

STIMULUS and GOALS
How to Pace: STEADY pacing with calculated sets and rest to avoid muscle failure. Come out a little conservative in the first set and see how your upper body reacts. Use the time between movements to rest and avoid blowing up off the start. A good goal would be one round 65-80 seconds.
How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! 2 strict movements for low reps, and right at the end is a heavier wall ball that will beat you into the ground unmercifully. Be ready for the total upper body pump and especially in the shoulders!

WORKOUT STRATEGY & FLOW
Strict Pull Up: The Goal should be anything but singles. Don’t settle for pulling up and falling to the bottom. Maintain quality and the full standard.
Strict Ring Dip: These are also ideally to be completely unbroken, or 2 sets for sustainability. Give the arms a good shake before starting.
-good modification options: Banded Ring Dips, Heel Box Ring Dip or Chair Dip
Wall Balls: This will be the real challenge of the workout. Unbroken would be a great goal. However, given the state of what your shoulders will be in it might be a good idea to break into 2 quick sets to avoid over resting.

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 Hang Snatch Pull + 2 Hang Pause Power Snatch
@ 55%, 60%, 65%, 70% (x2)

*Pause is in the receive for 2 seconds.

WOD: AMRAP 20 Minutes
20/16 Calorie Assault Bike
20/16 Calorie Row
200m Run

*Every 10m = 1 rep.
if a station isnt free, just move straight onto the next available

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling 4
Every 10m on the run counts as 1 rep

STIMULUS and GOALS
How to Pace: STEADY! It’s 20 minutes of straight cardio at a moderate and consistent pace into a moderate-fast push pace effort.
How it should Feel: CARDIO and GASSY! Just look at the workout! Makes me tired just thinking about it. You get to burn all the calories today!

WORKOUT STRATEGY & FLOW
Assault/Echo Bike: You should be at a moderate pace (70%) to finish each set round in 60-75 seconds. Slow down the final 2-3 calories for a smooth transition.
Row: Same as the bike, moderate effort. Breathe through the motion and focus on consistent strokes.
Run: The 200m should be at a recovery-type pace to reload for the machines. Try to stay under 60 seconds (30 seconds 100m).
Towards the final 90 seconds, empty whatever is left in the tank. If you are a fantastic runner, then you can push the run throughout!

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 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 7/10 RPE
1 Clean Deadlift @ 8/10 RPE

WOD: 4 sets
2 Rounds
15m Dumbbell Walking Lunge (15/10)
7m Handstand Walk

-rest 1:1 between sets-

Set 1: Single Arm Overhead Lunge (right)
Set 2: Single Arm Overhead Lunge – (left)
Set 3: Farmers Carry Lunge (right)
Set 4: Farmers Carry Lunge (left)

TARGET SCORE
Target time each set: sub 2 minutes
Time cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Here’s a fun 2-rounder, multiple set that changes the style of lunge every new set. Stay consistent but also aggressive with pacing, and see if you can keep a consistent time regardless of the hold style.
How it should Feel: GASSY!
Everything is doable for a non-stop approach, so stay chugging along and fight to the end of each set.

WORKOUT STRATEGY & FLOW
Lunge: Regardless of the hold style, the weight is light, and all lengths should be completed unbroken. Keep standard and stay smooth and steady on every step.
Single Dumbbell Overhead Walking Lunges / Single Dumbbell Farmers Carry Walking Lunge
If you don’t have space to complete 50ft, you will do 16 lunges in place for every 50ft.
Handstand Walk: Short distance here, so try and get right to work after the walk. We would love to see this portion completed unbroken each set.

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.

4 x 18 Front Rack Barbell Walking Lunge Steps
@ 60%, 65%, 70%, 75%
Or DBL DB’s by side walking lunges

WOD: For time
15 Thrusters (62/43)
-rest until 2:00-
23m Handstand walk
-rest until 4:00-
15 Overhead Squats (62/43)
-rest until 6:00-
23m Handstand walk
-rest until 8:00-
15 Thrusters (62/43)

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! And PAIN CAVE! Mental and physical failure is possible in this workout. Can you push past that breaking point to Hold consistent, non-stop sets. Go into this with the mindset that you are going to get the work done as quickly as possible with little to no breaks.
How it should Feel: PAIN! By the end of each set you should feel a burning sensation in your body like no other.

WORKOUT STRATEGY & FLOW
Thrusters: Weight is moderate (Under 70%of 1RM Thruster) with the intent to hit the first set unbroken. The second set will be the real challenge, and you should know around 8 reps in if you can go for broke. Breathe through the motion and explode out of the hole with your hips.
Handstand Walk: You either go for it or you don’t. If this is your strength, then go for broke. If you see the struggle bus rolling into town, then it’s time to kick down every 25ft for a quick rest.
Overhead Squats – taken from the floor: The midpoint of workout where position is king. Weight is the same as the thruster, and we would love to see it done unbroken, but the shoulders might be too fried for that. Regardless, try to settle into a consistently smooth pace and see if you can get to 8+ without stopping.

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 x 4 In the Hole Front Squat
60% (x2), 65% (x2), 70%

WOD: For time
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x30s/22.5s)
*12/10 Calorie Assault after each set
Or 100m run

TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 Minutes

STIMULUS and GOALS
This is a high intensity workout that is going to be a grind.
The second workout is a simple sprint. Go hard and hold on.

WORKOUT STRATEGY & FLOW
Burpee Dumbbell Deadlifts: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.
Bike: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the bike each set.
Run: On the run, keep the pace fast, 80% should take you 25sec each run

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.

2 Hang Pause Snatch
@ 60%, 65%, 70%, 65%, 70% , 75%

*From above the knee.
**Pause is in the receive for 2 seconds.

WOD: 2 intervals for total time
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)

-Rest until 6-minute mark-

9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! There is no way else to put it. You watched it live and saw the effort from the top athletes, and we want the same approach. Stay attacking; don’t let off the gas pedal, but don’t floor it to the ground. Think 85%+ effort on the first part and save just a little in the tank for a chance to replicate or possibly get faster.
How it should Feel: PAIN! On the floor crawling like your legs got sawed off. Play whatever music or motivational speech you must hear to keep you going.

WORKOUT STRATEGY & FLOW
Box Jump Overs: The goal should be to stay as close to non-stop as possible without blowing up your legs. Practice a rhythm before starting to test what option fits you best. Remember, like the games, we have to step down off the box, no jumping. Breathe through the motions, and focus on getting your heart rate back down during the rest.
Row: Transitions on and off will play a huge factor, so ensure everything is set up correctly. Pacing should be moderately fast (85%) to finish under 45 seconds. Slow down the final 2 calories for a smooth exit.
Burpee Box Get Overs: This is the part of the workout where you must stay aggressive. Be smooth and steady getting up and over while trying not to spend too much time at the bottom of the burpee.

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.