Part A:

Pump It: 10 Rounds
40 Double Unders
7 Strict Pull Up
7 Deficit Push Ups (1×45/25)
-rest 45 seconds between rounds-

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: GRIND! Grab a partner who’s willing to hurt today. Today’s workout is all about the upper body and survival. Both partners are working at the same time and can only rotate when both have completed their stations. Pacing is determined by the athlete completing the pull-ups and bench since this will take longer and has the potential for burnout. Play it safe on the sets early on to avoid blowing up, and give your partner more rest.

How it should feel: MUSCLE ENDURANCE! It’s 100 strict pull-ups and bench presses, each. How do you think it will feel?

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! Get through these quickly since it might be the only break you get.

Strict Pull Up: 2-3 sets should be the goal while trying to avoid singles at all cost. Make sure you don’t get tempted to use your hips.

Deficit Push Ups: The deficit needs to be moderate so that most to all sets can be completed unbroken. If you feel a little struggle or start to creep up, definitely break before it’s too late.

PART B:
3 Sets (Not for time)
20 Single Leg Alternating V Ups
0:60 Single Arm plank (0:30 each side)
20 MB Twist (10 each side)
*Rest as needed between sets.

Part C:
Hang 2 minutes accumulated time.

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.

WOD:

60 GHD Sit Ups/ Anchored
30m Handstand Walk
100m Farmers Carry 32/24kg/ Bear Hug Sandbag Carry (70/35kg)
-rest 3 minutes-

1.6km Run / 2km Row
-rest 3 minutes-
100m Farmers Carry 32/24kg/ Bear Hug Sandbag Carry (70/35kg)
30m Handstand Walk
60 GHD Sit Ups/ Anchored

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – high intensity
Target Time: sub 35 minutes (rest included)
Time Cap: 45 minutes (rest included)

STIMULUS and GOALS
How to Pace: STEADY! GRIND!! 3 workouts today, with the start and the finish being a moderate grunt work chipper. The middle workout is a long cardio kick where intensity drops into a steady-moderate effort. Attack the start and finish, and then grind through the middle section.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! All work and no play today. Put on some good tunes and get moving.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Try to be as close to nonstop as possible through these. Don’t go crazy and blow up; just smooth and steady with a quick pause at the top to breathe.

Handstand Walk: 15+ft unbroken sections should be the minimum goal here. Don’t kick up unless you are ready to go.

Bear Hug Sandbag Carry: Unbroken would be a great goal, however, break into 2 sets if you are feeling the bag slip early on.

Run: Run at a moderate and steady pace (70-75%), focusing on keeping the shoulders relaxed and settling into a steady breathing pattern.

Row: Same as the run. Just get into a good rhythm and keep a consistent stroke rate. Breathe through the motion and maybe speed up the final 200m.

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 3 minutes.

5 Sets

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE
7 Double Dumbbell Jump Squats

*Jump AS HIGH AS YOU CAN for Jump Squats
*Score is Bulgarian Split Squat weight. Score Jump Squat weight in notes.

WOD: 10-20-30-40
Unbroken Kettlebell Swings (24/16kg)
40-30-20-10
Toes to Bar
*200m Run after each round/ Row 250m

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 12-14 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!! It’s time to see what our grip is made of. Swings must be unbroken. Be smart on the toes to not and try to manage grip fatigue early on. Recover as much as possible through the run. If you go too hard or too early, then say bye-bye to your forearms.

How it should Feel: GRIPPY and GASSY! All the swelling in the arms today. Breathe through the motion and roll out well afterward.

WORKOUT STRATEGY & FLOW
American Kettlebell Swing: Has to be unbroken, so don’t pick up the kettlebell until you know you are ready. Be overly aggressive with your hip drive and focus on breathing at the top while relaxing your grip.

Toes to Bar:
This is where you need to be smart about your sets. The goal should be sets of 7 or more, but don’t be too proud to drop to smaller sets if needed.

Run: Pacing should be based on the state of your grip. If it’s blowing up, slow it down; if you feel good, be cautious. Shake out the arms while running.

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.

5x sets

1 Clean Pull
1 Hang Power Clean to Parallel
1 Floating Clean
1 Push Jerk
1 Jerk

**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.

WOD: In teams of two: You Go I Go

establish best distance at each time interval:
(Change partners after each interval and use time as a rest before going again)

Row / Ski / Bike

2 x sets of 90sec
3 x sets of 60 sec
4 x sets of 30 sec

* score best distance for each time domain

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the “fast” paces

How it should Feel: GASSY into CARDIO! This one is all about aerobic engine development on the rower.

WORKOUT STRATEGY & FLOW
Row: Think about efficient pulls today and use it to dial in your comfort on the rower. Find your threshold paces for each time domain and try to hang on.

PART C:
On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box

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 Sets

1 Snatch Deadlift to Power Position
1 Power Snatch from that power position
1 Floating Power Snatch to parallel
1 floating Pause Snatch

*Floating Pause Snatch: pause in receive for 3 seconds.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.
***All touch n go.

WOD: 3 Sets
2 Rounds
10 Deadlifts (100/70kg)
10 Calorie Bike Erg/ Row / Run
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg/ Row/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go—time for a short, sweet, multiple-set cardio kicker. Everything is low reps and doable with a nonstop effort. You must be disciplined in transitions and aggressive from station to station. The first set is your tester, and then after that, let’s stay attacking and see if we can get each set faster.

How it should Feel:
GASSY! CARDIO! As we stated above, it’s all on you. Be smooth and steady and recover the heart rate during the rest.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be under 60% of 1RM and completed unbroken every round. At no point should you even think about breaking these up.

Bike/ Row Erg: Get on and get turning quickly. We want an aggressive pace (80-85%+) to finish under 35 seconds for men and 45 seconds for women. Slow down the final 1-2 calories before exiting.

Burpee Box Jump Over: This is the only area we need to be cautious about. Pacing should be smooth and steady, not sprinted, to avoid blowing up. The goal is sub-50 seconds.

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.

WOD: 5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2×30/22.5)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Calories each set: 30/24+
Minimum Calories before scaling each set: 15/12

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go, another upper body pump sesh that still gets us our daily cardio. Work steady through the pull/push combo, and then see if you can grind through roughly two minutes of skiing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! Shoulders and arms will be pushed to their breaking point today.

WORKOUT STRATEGY & FLOW
Chin Ups: Aim for sets of 5 or more and break, be cautious of pushing to failure. Make sure you are not tempted to give a little kip as your arms begin to burn out.
—-can scale by adding a band. If no access to a rig, you can scale to Supinated Grip Foot Elevated Ring Rows or Double Dumbbell Supinated Bent Over Rows

Double Dumbbell Bench Press: Weight should be moderately-heavy but still able to perform reps in 1-2 sets. If you need to break, then keep it short.

Ski: Use your whole body on this while emphasizing a strong hip drive. You could be here for a few minutes, so don’t overdo it at the start. Save the maximum effort for the final set.

Strength & Skill:

PART A:

3 rounds for Quality:
8+8 Turkish Sit Ups [1x DB or KB) *choose weights for max effort each side)
5 Inchworm to Hollow

– Rest 1 minute between sets –

STIMULUS and GOALS
How to Pace: Steady. Breathe though each rep.
How it should Feel: MUSCULAR ENDURANCE – The core will fire up on those Hollow Holds.

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Hold dumbbells in hands and squeeze quads as you press tall with arms to help you sit up.
Inchworm to Hollow: Only go as low as you can while still keeping HOLLOW – no arch in lower back.

PART B:

* find your heaviest 2 reps Turkish Getup each side

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 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 93+% 1RM Back Squat

WOD: 3 Rounds
30 Overhead Squats (50/35)
60 Double Unders
30/24 Calorie Air Bike/ Row/ Run
60 Double Unders

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! There are three rounds with big sets and an all-leg drive. Be smooth and methodical, and choose your break wisely to avoid prolonged rest periods. Use the time between movements for your longer rest, and try to keep rounds/sets consistent.

How it should Feel: GASSY! You will not enjoy this… that is all.

WORKOUT STRATEGY & FLOW
Overhead Squat: 2-3 sets would be wise to avoid blowing up your shoulders and legs. Don’t use over 60% of 1RM. Squat snatch to get right into it and try to keep a steady and consistent cadence.

Double Unders: Unbroken is the standard but if breaking keeps you steady, then only do it once.

Row/ Bike Erg: This has to be the area where you recover your breathing while relaxing the shoulders to prepare for the squats. Pacing should be moderate, and you should slow down the final 5 calories to get your legs back.

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.

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

*Score is Dumbbell Seated Strict Press weight.

WOD: 4 Sets
15 Double KB Deadlifts (2×32/24)
30m Farmer Carry (2×32/24)
10 Double Dumbbell Step Back Lunges (2×32/24)
30m Farmer Carry (2×32/24)
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! All the grip and hamstrings today. We have 4 mental and physically exhausting sets. The first set should be the tester to see the areas for quick, strategic breaks. Be mindful of early grip fatigue and try to keep consistent times across sets.

How it should Feel: GASSY and GRIPPY! During your rest, it’s all about recovery and chalking up.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: The weight should be moderate, and sets could be completed unbroken. However, we recommend breaking 1-3 reps short of finishing so you can take a quick breather before finishing and going straight into the farmer’s carry.

Double Dumbbell Farmer’s Carry: Unbroken! I don’t care what you have to do, just get it done.

Double Dumbbell Stepback Lunge – Farmers Carry: Spending on how you feel here aim to complete in 1-2 sets. Fast transition.

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 Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 75-75+% 1RM Power Clean

*All touch and go.

WOD:

200/150 Cal Row/ 120/100 Calorie Air Bike/ Run 2000m
* 100m = +/-30 sec
** 200m = +/- 60sec

*Every 3 minutes, including 0:00 perform:
12 GHD Sit Ups/ Toes 2 Bar/ MB Situps
9 Box Jumps (24/20)
6 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 14 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND into PAIN CAVE! Be steady on the bike and attack the gymnastics when the time hits. Once you get a round or 2 in, you should know how much time you have to bike. From there, it’s all about keeping pace and staying mentally strong. Ensure you give yourself a 5-second buffer to slow down/get off the bike and prepare for the GHDs.

How it should Feel: GASSY into CARDIO into PAIN!!! Let’s see how deep you will enter that dark, lonely cave.

WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be moderate (75%) and not pushed until you can finish. The goal for each set is around 30/24 calories in the remaining time.

GHD Sit Up: Be aggressive, but be steady as well to keep your heart rate under control.

Box Jump: Same as GHDs, you can’t slack off, but you don’t wanna fry your lungs anymore. Just keep moving!

Strict Handstand Push Up: Unbroken has to be the goal or 2 quick sets at the very least.

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 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

*All touch and go

WOD: 

3 Rounds
10 Front Squats (70/50)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-

6 Rounds
5 Front Squats (70/50)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE!! No matter how you slice the pie, it will always be 30 reps of each. Our pacing should get more aggressive as we venture into increased rounds and reps decrease.

How it should Feel: GASSY into LACTIC ACID PARTY!! It’s all things we have done before, over and over so you should feel right at home and be ready for the pain.

WORKOUT STRATEGY & FLOW
Front Squats: Weight is moderate (under 50% of 1RM) all sets should be unbroken.

Bar-facing burpees: No matter what workout you are doing, the pacing should be smooth and steady while trying to avoid blowing up your heart rate.

Kipping Chest to Bar: Don’t fry your grip and hands just to say you went unbroken.

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.