Strength & Skill

Wave 1 (0:00-3:00)
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 2 (3:00-6:00)
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean

Wave 3 (6:00-9:00)
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.

WOD: 2 Sets
Ski 500m/Row500/ Run 480/ Erg1000
-Rest 1 minute-
Row 500 meters/ Run 480/ Ski 500m
-Rest 2 minutes-
Bike Erg 1000 meters/ Row500/ Ski 500m/ Run480m
-Rest 3 minutes between sets-
*Scoring each individual machine time every set.

TARGET SCORE
Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 3 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.

How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

WORKOUT STRATEGY & FLOW
Ski: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.

Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.

Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across all sets.

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

PART A:

*Do a set every 2 minutes.

5 Narrow Grip Bench Press + 5 Wide grip Bench Press @ 7/10 RPE
4 Narrow Grip Bench Press + 4 Wide Grip Bench Press @ 8/10 RPE
3 Narrow Grip Bench Press + 3 Wide Grip Bench Press @ 9/10 RPE
*Score the Narrow Grip Bench Press. Bench Press weight in notes.

PART B:
*Do a set every 2 minutes.

3-4 Sets
3 Weighted Pull Up + 6 Strict Pull Up + 9 Banded Strict Pull Up
*Score is the Weighted pull up weight.

WOD: For time
1600m Run/ 2000m Row

Then, at the 12-minute mark:
100m sprint
100m Farmers carry (32/24kg))
100m sprint
100m Farmers carry (32/24kg))
100m sprint

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time workout 1: sub 8 minutes
Target Time workout 2: sub 2 minutes
Time Cap workout 1: 11 minutes
Time Cap workout 2: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Both parts are meant to be pushed at a moderate to high intensity. The mile run and the shuttle sprint should be built at a pace where the final stretch turns into a sprint. During the rest, get up and move at least 2 minutes before the start of part 2.

How it should Feel: GASSY! You should be flat when it’s all said and done.

WORKOUT STRATEGY & FLOW
Run: It’s a mile, so you have to be smart with your pacing. Start and hold a consistent moderate-aggressive pace until that final 150m mark, and then it’s time to let go.

Sprint: The same as the mile, start aggressively, make quick transitions picking up and dropping the bag, and full-send on that final sprint down the field.

Sandbag Carry on Shoulder: Be sure to practice before starting a quick and efficient way to get the bag to the shoulder. The weight should be moderate where there is no hesitation on lifting.

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

10 Sets (1 set every 30 seconds)
1 Pause Back Squat @75-85% of 1 RM Back Squat
* pause at bottom of the squat for 2sec

WOD (Part A):
Max Strict Handstand Push Ups in 2 minutes

WOD (Part B):

3 Rounds
30 Calorie Row/ Erg/ AB / Run
10 Bar Muscle Ups/ 12x C2B/ 15x Pull-ups

-Rest 3 minutes-

3 Rounds:
30 Calorie Row/ Erg/ AB / Run
15 Strict Handstand Push Ups/ Kipping

-Rest 3 minutes-

3 Rounds:
10 Bar Muscle Ups/ 12x C2B/ 15x Pull-ups
15 Strict Handstand Push Ups/ Kipping

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 8 minutes
Time Cap each set: None

STIMULUS and GOALS
How to Pace: STEADY! Into CHALLENGE! More than anything, focus on honoring Lazar today and hit this with a partner if you can.
These 3 couplets are designed to push your upper-body threshold. Steady pacing on the row, calculated through the gymnastics, will allow for consistency across rounds and sets. During the rest, focus on getting your heart rate under control and relaxing the shoulders.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! 180 Calories of rowing, 60 Bar Muscle Ups, and 90 Strict Handstand Push Ups will make for a fun day.

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate/fast (80-85%) to finish every time under 1:40/2:00. Focus on relaxing the shoulders and arms while emphasizing a strong leg and hip drive. Keep your breathing under control and slow down the final 2-3 calories before transitioning.

Bar Muscle Ups: Stay in your lane here and don’t try to be a hero. 2-3 sets is a great goal, and don’t push too early and blow up your shoulders and triceps.

Strict Handstand Push Up: Like the bar muscle ups, be wise here and break before they break you. Listen to your body and know when to kick off the wall. 2-4 sets will be a safe range if challenging for you.

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

Singles (1 rep every 90 seconds)
1 Squat Clean
*build from 60% to 75-80% 1RM Clean.

* Work for 10 minutes with good technique

WOD: 3 Rounds
1000m Row/ Run 2 x 480m/ AB
100 Double Unders

TARGET SCORE
Target Time: sub 30 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a pure endurance-based event all about effective pacing and the ability to stay moving with monostructural movements. This is a classic from the CF Games that “made even Rich Froning walk.” (But nobody mentions his dehydration, etc.)

How it should Feel: CARDIO! You need to manage your heart rate and breathing throughout to stay moving. Bring your big boy and girl mindset to get ready to hunker down and not stop moving!

WORKOUT STRATEGY & FLOW
Row: A classic longer buy in where we can definitely lose the workout, but cannot win it. Stay smooth and moderate!

Double Unders: Stay controlled with breathing. We’d still like bigger sets here, but not at the expense of a jacked-up heart rate for the run, or continuous tripping on the rope.

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 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

WOD (PART A): 
Max Rope Climbs in 3 minutes [15 ft]

WOD (PART B): 

30 Deadlift (100/70kg)
2 Rope Climbs
30/20 Calorie Ski /Row Erg/ AB/ Run
2 Rope Climbs
30 GHD Sit-Ups/ ABMAT MB Situps
2 Rope Climbs
30 GHD Sit-Ups/ ABMAT MB Situps
2 Rope Climbs
30/20 Calorie Ski /Row Erg/ AB/ Run
2 Rope Climbs
30 Deadlift (100/70kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY Into GRIND! Today’s workout is all about survival and managing grip fatigue through smart and calculated sets. Pacing off the start should be moderate (75-80%) and pushed when you start to see the light at the end of the tunnel.

How it should feel: MUSCULAR ENDURANCE and CARDIO! All the pulling in the arms and midline. Start off a little more conservatively than planned so you have enough for the second half.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate where sets of 10 are possible, but it might be smart to approach in fast sets of 5. Use a mixed grip and switch the grip up every couple of sets. Don’t use over 65% of 1RM.

Rope Climb: Big jump every time, and make sure you focus on using your legs before your arms. Fast descent to avoid added fatigue to the forearms.

Calorie Ski: Pacing should be moderate (75-80%) as well, emphasizing total body/hip drive. Breathe through the motion and ensure your grip is relaxed slightly on the ascent.

GHD Sit Ups: This is the area where you should focus heavily on relaxing your grip and steadying your breathing. Be smooth and steady, with a slight pause at the top.

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 minute.

3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch

WOD: 3 Rounds
15/11 Calorie Echo Bike/ Row 150m/ Run 100m
7 Deadlifts 80/55kg
11 Burpees Over Barbell

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time: sub 6 minutes
Time Cap: 10 minutes

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!! From start to finish, it’s all about keeping the foot on the gas and holding on. Think 80%+ on the first two rounds and then sell out the final. Starting too fast will put you in a cardio deficit you won’t be able to recover from. Transitions are where this workout can be won and lost, so don’t waste time getting from station to station.

How it should Feel: GASSY into LACTIC ACID PARTY into PAIN!!! It’s all about how badly you are willing to hurt. You will question yourself early on, but no matter what, don’t stop moving.

WORKOUT STRATEGY & FLOW
Erg/Row/Run: Pacing should be aggressive off the start to get the wheels turning for 5 seconds. Once it’s moving, wind down to a moderate-high push pace effort that allows you to sustain. Slow down the final two calories to get the heart rate under control.

Burpees: Don’t even think about stopping! Hit the ground running, and don’t look back. Don’t go all out until that final set, and maybe slow down the final two burpees on rounds 1-2 to get your breathing under control before returning to the bike.

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

Part A:

30 Push Up (as fast as possible)

Part B:

2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
*Rest as needed between sets.
**Score is the Weighted pull up weight.

WOD: 5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (2×22.5/15kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This one is all go. The challenge will be in holding onto unbroken sets on both movements. Slow down the bench press as needed to keep your heart rate down so you can be intentional on those bar muscle ups.

How it should Feel: PUMP!! A lot of pushing and some pulling here. Be ready to feel that pump even before the workout is over.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Smooth is fast here. Rest at the top before you think about coming off the bar and really try to be efficient in that kip to save your grip a little bit. Also, don’t be afraid to kip out of that dip to save your triceps a bit.

Dumbbell Bench Press: Breathe and move nice and smoothly here. No sense in rushing through these but allow the steady movement to get your heart rate under control and your mind ready to attack the bar muscle ups.

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

10 Sets (1 Set every 60 Seconds)
Back Squat @70-75% of 1 RM Back Squat

5-5-5-4-4-3-3-2-2-2-2

WOD: 2 Sets
20/15 Calorie Row
30m Sled Push
20/15 Calorie Row
30m Sled Push
20/15 Calorie Row
-Rest 2 minutes between sets-
-2min after the last set
and 3 minute rest before snatches

Prep Snatch:

30 Power Snatch (50/35kg)

*Must be done in sets of 5+

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND!! This one is going to end up being mostly a grind but really try to challenge yourself to not be scared of getting your heart rate up too much going into those power snatches.

How it should Feel: GASSY and MUSCULAR ENDURANCE! You will be breathing heavily coming off of part 1 and then on the second part it’s going to be all about what your legs and hips have left in the tank.

WORKOUT STRATEGY & FLOW
Row: Think fast pace here. If you go out too hot you can let your heart rate recover a bit on the sled push.

Sled Push: Just keep moving here. If you went too fast on the row, slow down and focus on your breathing while just continuing to move.

Power Snatch: You have to do sets of 5 here so really focus on great form going up and down to save your grip and posterior chain for when you get into those later sets.

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

5 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
1 Squat Clean + 1 Split Jerk

*Focus on perfect technique.

** build on each set

WOD: For Time
3-6-9-12-15-18-21
Kettlebell Swings (32/24)
Box Jump Overs (30/24)

*Repeat from August 9, 2023.

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then swing/jump as your life depends on it. Try and keep the rest between the stations, not during.

How it should Feel: GASSY and GRIPPY! It’s pretty much all up-and-down motion. Control your breathing, and don’t get baited into over-pacing off the start with the quick sets.

WORKOUT STRATEGY & FLOW
American Kettlebell Swings: Heavier weight, but the goal should be unbroken or dang near close to it. Be explosive with your hips and breathe at the top of each rep.

Box Jump Overs: Higher box height, so it might be a good thing so it slows your pacing down. Just be steady and take that slight pause after each rep to gather yourself and reload for the next 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 1 minute and 30 seconds.

5 Bench Press @ 6/10 RPE
5 Bench Press @ 6.5/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE

* perform 3-5 strict Pullups after each set of Bench press

WOD: EMOM 16 Minutes (4 rounds)
Minute 1: 220m Run/ Row 250/ AB
Minute 2: 220m Run/ Row 250/ AB
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest

*Repeat from August 7, 2023.

TARGET SCORE
Target Time each minute: 40-50 seconds on the machines
Time Cap each set: 55 seconds on the machines

STIMULUS and GOALS
How to Pace: STEADY!
Find a pace on all 3 stations to maintain a moderate to moderate-high output consistently. Use the first time as a test pace, and then you should know what can be replicated across.

How it should Feel: GASSY into CARDIO! Every station is going to attack your lungs. Work hard, recover, and hold on!

WORKOUT STRATEGY & FLOW
Run: Moderate fast pacing here (80%), but that does not mean go hard and sprint. Get up to a comfortable speed that you know can be held across all rounds. The goal should be sub-50 seconds.

Bike Erg: Similar to the run, get up to speed quickly and keep driving through.

Burpee Bar Muscle Ups: You only have 30 seconds here, so take that first set at a smooth and steady pace and see what you end up with. After that, adjust to keep your reps consistent or slightly increase across 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.