Part A: WOD

20min AMRAP

7 x Push Press BB 60/45kg/ DB 22.5/15kg
14 x Deadlift BB/ DB/ KB swings Heavy x 14
28 x DU
Run 100m/ 9/7Cal AB/ 150m Row

– Rest 60 Sec –

Part B: Gymnastics

3 Rounds of
Max effort on each set of the following:
Weighted Pullups 3-5 reps
Strict Pullup
Ring Row

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

Power Snatch
5-5-3-3-2-2-1-1-1

* Find your heavy 1 rep Power Snatch for the day

NO Barbell Option:
7 Rounds
5+5 DB power snatches each side
30 Sec AB

Part B: WOD
14min AMRAP

7 x Snatches 45/30kg
7 x Handstand Pushup/ HR Pushups
14x GHD Situps/ 28 Abmat Situps

Part C: Gymnastics

3 Sets

60sec Handstand Hold
30sec Hang
30sec L-sit Ring Hold
rest 1min

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: WOD

3 sets of:
220m Run/ Row 250/ AB 16/12Cal
12 x Thrusters BB 50kg / DB 1x or 2x 22.5/15kg
8 x Ring or Bar MU/ 12 x C-2Bar
12 x Thrusters BB 50kg / DB 1x or 2x 22.5/15kg
220m Run/ Row 250/ AB 16/12Cal

– Rest 3min between Rounds –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! We have three fast-paced sets for you as we look to hold a moderate-aggressive effort through these heart-pounding movements. The point of emphasis needs to be breathing and staying steady while focusing on bringing their heart rate back down during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE into PAIN CAVE!!! The first set should always be the slowest, and then start to ramp it up or hold on through the following two sets. Negative splits are the goal for sets today! Stay controlled and smooth through the movements, and aim for fast transitions. It’s supposed to hurt, remember that.

WORKOUT STRATEGY & FLOW
Bike Erg: Start out standing to ramp it on both sets. Then, settle into a moderately aggressive pace (80%+) while focusing on relaxing the arms as much as possible. Slow down the final 2-3 calories to regain your legs and allow an aggressive transition to the bar. You can ramp intensity up to 85-90% on the 2nd bike.

Front Squat: Squat clean that first rep, and don’t look back. Weight should be light (under 50% 1RM), and most to all sets can be completed unbroken. Reps will become more difficult as lactic acid builds. Regardless, stay moving and breathing with a loose grip while staying upright with the torso. Don’t stare at the bar after the muscle-ups. Get right back to work.

Ring Muscle Up: Be strategic yet aggressive here! Challenge yourself here since it’s the only high-skilled part of the workout. Take a second after the squats if needed, and explode with every kip to launch your exhausted body above the rings.

Part B : Gymnastics

Week 3
Do 3 Sets:
15 x Ring/ Bull Bar/ Box Dips
5 x Jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x DBL leg seated leg lifts over a DB (sit upright)

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: WOD

2 Rounds

30m x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
30 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

20m x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
20 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

10m x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
10 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

STIMULUS and GOALS
How to Pace: STEADY! The stimulus for today’s workout is moderate intensity with strategic sets to avoid muscle failure. This will be a slow burn as the workouts progressively become more challenging, making muscle failure more prevalent. Easy and sustainable pace for the first two workouts because the last will be all grit and grind.

How it should Feel: MUSCULAR ENDURANCE! The first workout is a primer, which is just a slow beat down on the body. It’s up to you during the breaks to recover enough to survive.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer Hold Reverse Lunge: Unbroken across all rounds is the goal. Weight should be moderately light, and there should be no hesitation or reason to stop. Practice before finding a comfortable hold that allows the shoulders/arms to relax somewhat and lets you keep a steady breathing pattern.

Deficit Pushup: allow for the majority of the sets to be completed unbroken. But a few breaks here and there early on will be your saving grace to avoid forced breaks down the road. This means you should break sooner rather than later before your arms/chest give, and then it’s too late. You have a LOT of reps here; don’t be a hero at the start, only to become a zero at the end.

Part B: Gymnastics

3 Rounds
Max Rep Strict Toes 2 Bar
Max rep V-ups
10+10 Alt Hands 2 Toes
-Rest 1-2 min-

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

10min AMRAP

7 x Front Rack Squats BB 60/45kg / DB/KB 25/17.5kg
4 x Wall Walks
4 x Shuttle Run/ 150m Row/Ski / AB8/6Cal

Part B: WOD
4 Sets of:
500m Row/ 480m Run/ 40/36Cal AB
5 x BB Cleans 70/50kg/ DB/KB cleans 2×25/17.5kg
10 x Burpee over BB/ DB
10 x Box Jumps

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We can move a little faster given the amount of rest provided. Breathing and smooth transitions need to be on point while attacking each station with a consistent and sustainable pace.

How it should Feel: GASSY! Each set will feel like you can’t do another, but stay the course, recover, and fight until the end. Don’t slack the final set only to ruin your average.

WORKOUT STRATEGY & FLOW
Row: Pacing here should be moderately aggressive (80-85%+) with a heavy emphasis on slowing down the final 50m. Let’s try to keep these under 1:50/2:00 and focus on using the total body and breathing through motion.

Cleans to shoulder: The weight should be moderately heavy, and we want to attack each rep. Aim for little to no hesitation between reps while trying to complete 1 clean every 5-8 seconds (Sub 40 seconds).

Burpees and Box Jumps: High box is about staying moving with little to no rest during the set. Be smooth and steady while focusing, transitioning efficiently up and over the high box.

Part C: Gymnastics
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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

Deadlift

Find your heaviest 1 rep for the day

Part B: WOD

Partner Workout/ or Individual
100/80 Calorie Ski/ Row (split as desired)
Perform as many Deadlifts as possible as a team between rowing
*score deadlifts and weights used

-into-

10 sets (5 sets each partner)
15 Dumbbell Bench Press (2×22.5/15)
15 Dumbbell Bent Over Rows (2×22.5/15)
-rest while partner goes-

-into-

100/80 Calorie Ski/ Row (split as desired)
(sprint finish) 30sec/60sec splits

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY! Are you tired of searching for that perfect upper body push/pull combo to satisfy your chest day cravings? Endless nights lying in bed thinking about what’s going to be that workout where your shirt won’t even fit you after. Well, look no further! It’s here, and you get to do it with a partner. You get a tricep and shoulder primer and finisher with a nasty chest and back 10-rounder sandwiched in between.

How it Should Feel: MUSCULAR ENDURANCE and GASSY! Roll out your shoulders and chest while you rest. Smooth transitions will keep the pump pumping. I want each set of bench press and rows completed unbroken without setting them down between movements.

WORKOUT STRATEGY & FLOW
Ski: Try to move for 30 seconds or 10/8 calories back and forth. We want a moderate-high intensity here while focusing on using the total body and breathing through the motion.

Dumbbell Bench Press: The weight you select should allow you to complete all reps unbroken. Make sure to lock out at the top, and at the top of the final rep, roll up out of the bench to go right into the rows.

Double Dumbbell Bent Over Row: Unbroken, same weight as the bench, so make sure it’s smooth. Keep the dumbbells moving before the hurt sets in.

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

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 3-4 minutes.

10 x DB Front Rack Alt single Leg Box Step ups @8-9/10 RPE (5 each side) + :50 sec single DB Goblet Squats 7.5-8/10 RP
0:60 sec single DB Goblet Squats 7.5-8/10 RPE
0:20 sec hold at the bottom on last rep

*Score is the Front Rack kg weight;
*Score Kg

Part B: WOD
(Pacing)
3 Sets at each time domain
2 minute Row @RPE 7.5/ AB
-rest 2min between sets-
1 minute Row @RPE 8 / AB
-rest 1 minute-
30sec Row @RPE 8.5/ AB
-rest 30 seconds-

3 sets of 2min
3 sets of 1min
3 sets of 30sec

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Score total Meters for each Row
Score Time for Runs

STIMULUS and GOALS
How to Pace: STEADY! You have your pacing set out here! Aim to hit the intended intensities and paces. This will help us dial in our various “gears” of rowing and challenge our aerobic system in various ways.

How it should Feel: CARDIO! This one will be a little longer. Some great off season aerobic and pacing work!

WORKOUT STRATEGY & FLOW
Row: Work your efficiency in pulling and utilizing the rower well today. Don’t get lazy and just pull as hard as you can. Try to make each stroke look and feel as similar as possible!

Part C: Gymnastics

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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. 10 minutes total.

1 x Power Clean, 1 x Hang Squat Clean, 1 Jerk

Build up to a heavy complex for the day

Part B: WOD “NANCY”
5 Rounds For Time
400m Run/ 500m Row/30/22Cal AB
15 Overhead Squats (45/30kg)

TARGET SCORE
Intended Workout RPE: 8-9 – 80-90% – high to very high intensity
Target Time: 11-13 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! It’s an old classic where the weight on the bar was a factor back in the day. Now, you are a well-oiled machine ready to blow the roof off and not look back. Set a pace off the start and see if you can hang on!

How it should Feel: GASSY! She’s not nice to you; your legs will swell up like a balloon, and the run will feel like you’re running in sand. Everything happening to you is normal, stay calm, and don’t let off the pedal.

WORKOUT STRATEGY & FLOW
Run: It is very important to approach this within your limitations and not overly aggressively. Your effort should be moderately fast (75%+) and adjusted as you get deeper into the rounds. Save the hard push until the last round. Your goal should be to run under 2 minutes.
Overhead Squat: Lightweight (under 40% of 1RM), so squat snatch and get right into it. All sets should be completed unbroken while being mindful not to pump through the reps, but rather stay smooth and steady to keep your legs from blowing up.

Part C : Gymnastics

Week 3
Do 3 x sets:
15 x Box Dips
5 x Jump from box into Hollow Swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated Leg Lifts over a DB (sit upright)

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 : Prep For WOD

10 minute AMRAP

9 x DBL DB Deadlift
7 x DBL DB Front Squats
5 x DBL DB Push Press

*use DB or KB
** Barbell if no DBs/Kbs left

RX DB 2×25/17.5
BB 60/45kg (RX+)

Part B: WOD

21-15-9
DB Thruster
Toes 2 Bar/ Hanging Knee Raises/ GHD/ V-Ups
220m Run/ 250m Row/ 16 Cal AB

*Scale to 1x DB or KB lighter
** V-ups or GHD or Alt Hands to Toes (each side)

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring Rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x Split Leg V-ups (start and finish in hollow hold)
10 x Kip Swings – active shoulders & tight body (hollow to arch)

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

0:00-3:00
3 Snatch @65% 1RM Power Snatch
2 Snatch @68% 1RM Power Snatch
1 Snatch @70% 1RM Power Snatch

3:30-6:30
Find your Heaviest Single for the Day

No Barbell Option:
7 Rounds

DB Alt Snatches 5+5
AB 30sec

PART B: WOD

23 minute AMRAP
9x C-2Bar/ Pullups/ Ring Row x 12
18x Deficit Pushups
36x ABMat Situps
220m Run/ 250m Row

Part C: Gymnastics
Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a Hollow Hold on the floor
30 secs Handstand hold against the wall
15 secs Chin over Bar Pull up Hold (jump to chin over if you need to)

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.