Part A: Strength & Skill

*Do a set every 1 minute 30 seconds.

2 Sets
3 Snatch @75-80% 1RM Snatch

3 Sets
2 Snatch @85-85% 1RM Snatch

*Done as singles for all reps.

Part B: WOD

Partner Workout: one person on a rower at a time
7 Sets
500m Row
70 Double Unders
-rest 30 seconds after each set-
*Score total time with rest.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 26 minutes
Time Cap: 32 minutes

STIMULUS and GOALS
How to Pace: STEADY! Find a partner, turn on some good tunes, and get ready to go to work. Let’s try to hold a moderate-aggressive pace that’s sustainable. Be strategic about pacing that allows both partners to sustain the intended stimulus. Once you decide to switch, you must complete 70 double unders before you can get back on the rower.

How it should Feel: CARDIO! In and out and up and down, it sounds like your heart rate is bouncing around like you are in the club. Control your breathing and be ready to work when your name is called.

WORKOUT STRATEGY & FLOW
Row: Whether you go time or distance back and forth, just make sure it’s enough of a break from double unders to be completed and get a little rest before switching. 60 seconds or 300/250m back and forth can be a good strategy.

Double Unders: Unbroken is the obvious answer, but if you have some time to spare then maybe a quick break to keep your heart rate under control.

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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

8 Wide Grip Bench Press @6.5/10 RPE
6 Wide Grip Bench Press @7.5/10 RPE
4 Wide Grip Bench Press @8.5/10 RPE
6 Wide Grip Bench Press @8/10 RPE
8 Wide Grip Bench Press @7/10 RPE

Superset with Single Leg KB Deadlift:
5x each side after each set of Bench Press
*increase in weight or stay the same each set

Part B: WOD

3 Rounds
10 Sandbag Clean (70/35kg) / Power Clean 70/45kg
10 Dumbbell Bench Press (2×25/17.5)

-rest 3 minutes-

10-8-6-4-2
Sandbag Clean (70/35kg) / Power Clean 70/45kg
Dumbbell Bench Press (2×25/17.5)

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate intensity
Target Time each set: sub 7 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s a solid pull/push combo. Both workouts have the same volume of work, but how they are broken down just hits differently. Both should be approached moderately, while the first should aim for consistent sets and round times across the board. The second workout may start a little slower on the tempo and then start to pick up the pace after the first two rounds.

How it should Feel: MUSCULAR ENDURANCE! Arms are always holding something, so be mindful of when to break and stay loose during the rest.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: Moveable weight on the bag, so be aggressive and don’t let that bag sit on the ground for longer than 5 seconds. Big hips every time.

Dumbbell Bench Press: Weight is moderate where all sets can be completed unbroken. Take an extra second to roll out the arm before starting and breathe through each press.

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.

Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 Front Squat @88-95% 1RM Front Squat

Part B: WOD

21-15-9 AB
OR 350-250-150 ROW/ 300/200/100 Run
15-12-9
Clean and Jerk (50/35kg)

-rest 5 minutes-

21-15-9 AB/ 350-250-150 ROW/ 300/200/100 Run
9- 6- 3
Clean and Jerks (60/40kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Maintain moderate and steady pacing throughout these two gut-wrenching workouts. Calories remain the same, but the weight increases as reps decrease. Aim for consistency on the bike while starting off with an aggressive tempo and then settling into a more methodical strategic pace as the weight goes up.

How it should Feel: GASSY! Rounds and sets will move relatively quickly with a solid rest, allowing you to push. Don’t be afraid to hurt a little bit.

WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be moderate and controlled to avoid blowing up your lungs. As weight increases, we should see a slight decrease in pacing to avoid prolonged rest on the bar. Use the first 3-4 calories to recover before settling into pace, and then use the final 2-3 calories to wind down.

Power Clean + Push Jerk: weight should start light (-50%) while increasing each set to 60-70% on the second workout. Regardless of the weight being light off the start, we should aim for singles all the way across the three workouts. Try and hit one rep every 3-5 seconds on the first weight and then increase the time between slightly as the weight goes up. Be overly aggressive on your leg and 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.

Part A: Strength & Skill

Take 7 minutes to establish a heavy set of 2 Push Jerk.

-Rest 1 minutes-

10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @8/10 RPE, Set 2 @9/10 RPE

*Score is set of 2 Push Jerk. Score Unbroken Push Jerk in notes.

PART B:

5 Sets (New set every 1 minute 15 seconds)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (New set every 1 minute 15 seconds)
3 Sumo Deadlift @9/10 RPE

Part C: WOD

For time:
90/70 Cal AB/ 1.6km Run/ 2km Row
30 Handstand Push Ups (OR 15 Strict Handstand Push Ups)
*Every 2 minutes perform 5 Deadlifts (120/80kg. Start the workout on the bike.)

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time: sub 14 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: It’s a Chipper but with a twist. Effort should be moderate (70-75%) with strategic pacing and planned sets to stay on track. Be smart early so you don’t put yourself in a hole and get stuck just doing deadlifts.

How it should Feel: GASSY! It’s all gas, and no breaks on this one. Your breathing will be rough, and your legs will get juiced. Stay moving, and don’t let off.

WORKOUT STRATEGY & FLOW
Echo Bike: Moderate and steady (75%). Focus on staying upright and using your total body (legs and arms together). Try to average 15/12+ calories a minute.

Kipping Handstand Push Up/ Strict Handstand Push Up: It’s only 30, but who knows where you will be at physically at this point. Regardless, aim for 10+ reps if possible, and if you need shorter sets, keep the rest time down.

Deadlift: Weight should be heavy but moveable (under 80% of 1RM) where all 5 reps can be completed unbroken each set without requiring a big rest before.

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.

Part A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Back Squat @82-87% 1RM Back Squat

Part B: WOD

3 Rounds
480m Run/ 500m ROW/Ski
21 Kettlebell Swings (24/16)
12 Pull Ups

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! An old classic CrossFit workout! “Helen” will never disappoint,. And now the new Games version “Helena” is a great workout as well! Each workout is meant to be at a high intensity where you will be in the fight of your life to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.

How it should Feel: PAIN!!! Manage your heart rate early on then be ready to have it rip out of your chest through the final round.

WORKOUT STRATEGY & FLOW
Run: For the first 2 runs, we need to be smart and calculated. Think fast (80-85%), and then the final run is whatever is left in the tank (90%+). Focus on keeping your shoulders and hands loose to help your grip.

American Kettlebell Swings: Unbroken through each set has to be the sought after standard. Be overly explosive with your hips, and relax your grip at the top to save your forearms for the pull ups.

Kipping or Butterfly Pull Ups: Unbroken, goes without saying. Just do it! And don’t gripe about it.
If you must break, keep it fast and get back to the run quickly!

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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
3 Squat Clean @78-80% 1RM Clean

3 Sets
3 Squat Clean @83-85%

*Done as singles for all reps.
**NOT touch and Go. Reset each rep

Part B: WOD

3 Sets
15/12 Cal AB @95% effort/ 250m Row/ 220m Run
25 Thrusters (20/15kg)

-rest 2 minutes-

15/12 Cal AB @95% effort/ 250m Row/ 220m Run
15 Lateral Burpee over barbell

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 9.0-9.5 – 90-95% – very high to near max intensity
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! Another Wednesday, and that means another leg and lung thumper. Effort on each machine should be high intensity into a moderate and steady effort through the thrusters and burpees. Push the pace, and be a game manager on saving energy each set to sustain the stimulus.

How it should Feel: LACTIC ACID PARTY! There is no such thing as going “too fast!”. Go into the pain cave, but ensure you can find your way out.

WORKOUT STRATEGY & FLOW
Ski/Row: Push the pace on these with high intensity, but not at the expense of affecting your ability to perform thrusters and burpees.

Thrusters: Smooth and steady here and going unbroken is the aim. Your heart rate is going to be high while your quads are shaking. Weight is light, so get right to work while focusing on pausing at the top of the rep to breathe.

Lateral Burpee Over Rower: Much like the thrusters – just stay moving and try not to over-rest at the bottom.

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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
Squat Snatch + Hang Squat Snatch + Overhead Squat @73-78% 1 RM Snatch

3 Sets
Squat Snatch + Hang Squat Snatch + Overhead Squat @80-83+% 1RM Snatch

Part B: WOD

3 Sets:
AMRAP 4 Minutes
1 Power Snatch (60/45kg)
3 Box Jumps (30/24)
7/5 Cal AB/ 4 x 25m Shuttle Run/ 150m Row/ 25 x DU

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Every 20m of Bike Erg = 1 rep
Target Reps each set: 42+ reps (3+ rounds)
Minimum Reps before Scaling each set: 34 reps (2.5 rounds)

STIMULUS and GOALS
How to Pace: STEADY! Moderate and consistent pacing across rounds and sets here. You can be aggressive on the transitions due to the short rep scheme. However, the high box and increased leg pump challenge will make these stations harder than they look.

How it should Feel: GASSY! There is no reason to stop; just keep the pedal at idle speed and keep moving.

WORKOUT STRATEGY & FLOW
Tall Box Jumps: Your height is higher than normal, so be cautious and make sure you jump with everything you have.

Bike Erg: You won’t be here long, so get right on and turn the wheels. Relax your shoulders and hands while slowing down the final 50m.

Power Snatch: Moderate weight (under 75% of 1RM) where there should be no hesitation at all. Be aggressive in your leg and hip drive due to the build-up of fatigue.

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.

Part A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Front Squat @87-92% 1RM Front Squat

* If light enough.. Clean from the floor, .. then 3x front squat
*** if working close to your heavy 92%, use the rack. Share as needed

PART B: WOD 
4 sets:
100 Double Unders/ 21/17cal AB/ 350m Row/ SU/ 200
5 Rope Climbs/ 10 Strict Chin-ups
-rest 2min:30sec between sets-

Scale Rope climbs:
15 Heavy Ring Rows
5 sit to stand rope climbs
strict banded pullups

TC:16min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPPY! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2s. Don’t add more reps if this causes longer rest periods between one another.

Part C: Gymnastics
3 rounds:
1 minute complete 15 GHD Sit Ups
1 minute rest
1 minute Max Toes to Bar
1 min rest
(12min)

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.

Part A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

9 Wide Grip Bench Press @6.5/10 RPE
7 Wide Grip Bench Press @7/5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press @7/10 RPE

SuperSet after each set of bench press

10 Single Arm DB or KB standing bent over rows (pause at top +eccentric down )

Part B: Gymnastics

6 Rounds
5 Strict Ring Dips
3 Ring Support Tuck Ups

SCALING OPTION
7 Rounds
5 Tricep Push Ups
3 second Box Support Tuck Hold

Part C: WOD

6 Sets
In a 2 minute window
20/16 Cal AB/ Row 250/ Run 220
80DU/ 20/16 Cal AB/ Row 250/ Run 220
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
SCORE = Shuttle runs each set (NO calories included)
Target Reps each set: 8+
Minimum Reps before scaling each set: 5

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all cardio! Get ready to move and do so with a purpose on each set. This is designed to knock your breath out and your quads, making running much more difficult. Test pace off the start and then aim for a consistent, moderate effort that’s sustainable until selling out on the finale.

How it should Feel: GASSY! Get ready for the wobble run getting off that bike and lungs to be on fire! Shake out the legs during the break while getting your breathing under control.

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.

Part A: Strength & Skill 

*Do a set every 1 minute and 15 seconds.

10 Sets
3 Back Squat @79-84% 1RM Back Squat

Part B: WOD

4 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a core and shoulder beat down, but the sets are quick. Be aggressive at each station with little to no rest between movements. The faster you go, the faster you turn around on sets, so don’t shoot yourself in the foot by coming out too hot. Come out with confidence and build speed each round if you can.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The upper body is under constant duress, so keep the shoulders loose as much as possible during the rest and transitions.

WORKOUT STRATEGY & FLOW
Calorie Ski: Aggressive (85%) while focusing on breathing, using total body, and rolling out the shoulders on each ascent.

Kipping Toes to Bar: Unbroken is golden! This may get tough as the sets go on and core fatigue builds. Regardless, fight to hold on and be overly aggressive with your hips.

Strict Handstand Push Up or Kipping Handstand Push Up: Unbroken is great,, but be cautious and break into 2 sets before failure creeps up. Drop reps on this before you go to 3 sets here.

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.