3 Rounds

18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Curtsy lunge: Scale to regular reverse lunge

Russian Twist: Perform regular sit-up if you can’t hold themselves in that position

WOD Goal

Today we are not trying to replicate the stimulus from the FL/PL wod. Sometimes it is about being creative and giving you a good workout that doesn’t require you to be in a plank position for any given time! Sheesh….

For the russian twists, add load if possible. Or, tap your hands on the ground either side of your body. It is a total of 18 reps.

The first two movements can be hard to be done fast. This might slow them down a little trying to get the balance between mechanics and intensity just right. If this is the case, when you get to the squats, you should ramp up the intensity and get these done as quickly as possible. You should be done in around 5 minutes.

Session #2 of Project Squat better today. The goal is to build some strength in these positions.

3 Rounds

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Reverse lunges: Scale to a lighter DB if possible. Or, omit the load.

Db snatches: Scale the load if possible. Or, perform a double hand devils press (no burpee)

WOD Goal

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Reverse lunges: Scale to a lighter DB if possible. Or, omit the load.

Db snatches: Scale the load if possible. Or, perform a double hand devils press (no burpee)

WOD Goal

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

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.

10 Rounds

200 m Run
12 Speed Skaters
6 V-ups

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Speed skaters: Scale to lateral lunges to omit the jumping part.

V-ups: Scale to knees bent first, then to lying ankle taps

WOD Goal: This is one of those workouts where nothing is too taxing or hard to stop, but the movements start to feel slower. Try and keep a consistent pace and make sure to hit the speed skaters full ROM you have decided to use. Otherwise, those steps start getting shorter and shorter each round. Try shoot for around 15-20 minute total time.

This version is going to be a little more metabolic and taxing on the legs. If you have some load to hold with the speed skaters,.. do that.

10 Rounds

200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Cleans: If one Db is too heavy, use it in both hands holding either side and perform the clean that way. It might feel a little awkward at first.

Swings: Perform as a double hand swing, then scale to a russian swing.

WOD Goal: The constant switching of arms and movements will feel a little awkward at first, but after a few rounds you will get the hang of it and find a rhythm that works for them. It might help to strategically take a quick break when you go from one movement to the next. The goal still being to perform everything as one big set unbroken. Shoot for 15-17 minutes.

We will be utilising a pull from the ground and a pull from our midline today as a substitute for the pull-ups. We have increased the reps a little, so the volume is higher, but the time taken to perform the movements should still roughly be the same, give or take a little more depending on load used.
* Most you only have one set of dumbbells, so if yours is heavier than this rec., reduce your reps if needed.

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Weighted pull-ups: Scale load as needed. Then, scale to 4-6 strict pull-ups. Lastly, scale to a hard ring row.

Pull-ups: Scale to using a band if needed, then, to jumping pull-ups.

WOD Goal:

Each round should consistently take you around 90 seconds. This works out around 15 minutes total. For the majority, performing each set unbroken and quickly will be a challenge so we have allowed up to 20 minutes to get the workout done. If you need to scale, choose two options that allows you to transition quickly between the two movements.

A sneaky 2 k run today. Spread out over 10 rounds of 200 m efforts. Today is going to challenge the lungs and upper body. For the FL folk, you alternate this with some weighted pull-ups and regular pull-ups. The intention is to be able to do them unbroken. Four with the dumbbell between your legs, then 5 pull-ups without. Choose a load that you know you can always perform 4 reps unbroken with.

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.

5 Rounds

Min 1: 16 Air Squats / Overhead Air Squats
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

Scoring

Complete Workout

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

WOD Goal

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

5 Rounds

Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

Scoring

Complete Workout

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

DB SDHP: Scale further to good-mornings with, or without the DB.

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

5 Rounds

Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest

Scoring

Complete Workout

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

Burpees: Scale the reps to 6 or 7, then to kick-backs.

Row: Reduce calories as needed. Modify to 15 SDHP (65/45 lb.) if needed.

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

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.

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

We will kick today off with the first session of our squat better project. First some mobilising, then a quick test. How strong are you in the bottom of your squat? We will retest this at the end of the month.

We also have a little finisher in store. We usually mark these as optional, (which it still is), but things are weird right now, so a little extra working out might be fun 😉

How it works is they perform 1 rep of the first movement, then 10 of the second. Then, 2 of the first and 9 of the second, and so on…. For the PL folk, hold the DB anyway.

2 Rounds

Tabata (20 seconds work, 10 seconds rest)

Air Squats

Rest 2 min.

Finisher

1-10
Strict Sit-ups
10-1
Push-ups

Scoring

Score lowest round of Tabata

EMOM 10 min.

10-12 DB Front Squat

Finisher

1-10
DB Sit-ups
10-1
Rolling Pistols

Scoring

Load used for all 10 rounds.

EMOM 10 min.

5 Front Squat

Finisher

1-10
Barbell Roll-outs
10-1
Rolling Pistols

Scoring

Load used for all 10 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.

Run 400 m
25 Burpees
Run 400 m
25 Object Step-ups
Run 400 m
25 Burpees
Run 400m

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 toe-taps if needed.

Burpees: Scale to kick-backs.

Step-ups: Find something to step UP onto, or over.

Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders)
Run 400 m
25 Man-makers
Run 400m

Scoring

Time to complete the workout

Scaling

Run: Scale the distance per round if needed. Scale to 100 double-under per round if needed.

Burpees: Omit the dumbbells if you need to.

Step-ups: Scale to one db, then none.
* For PL, find something to step UP onto, or over.

Man-makers: Scale to one db, alternating every 5 reps.

Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m

Scoring

Time to complete the workout

Scaling

Run: Scale the distance per round if needed. Scale to 100 double-under per round if needed.

Burpees: Omit the dumbbells if you need to.

Step-ups: Scale to one db, then none.
* For PL, find something to step UP onto, or over.

Man-makers: Scale to one db, alternating every 5 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.

6 rounds

12 Over-unders
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold Wall Squat

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

6 rounds

20 DB Back Squat (50/35 lb.)
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Db Slams
Rnd 2, 4 and 6: Single DB Cluster

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

6 rounds

15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

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.

We got inverted a few days ago. The focus is different today. This is an opportunity to practice and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.

For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

7 Rounds

1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest

Finisher
Death by Kick-sits

Scoring

Part 1: Score all 7 rounds for load

* Unloaded the score is the length of the handstand hold.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 reps.

WOD Goal

Unloaded: This is going to be a challenge for you to perform unbroken, or at all. So, be loose on the guidelines and then continue to modify from there. For those not wanting to get inverted, perform this instead:

2 Pike round the worlds(in both directions, so 2 total) Or 4 Wall Walks
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.

For the finisher, a good goal would be to reach the set of 10-12 reps.

Scaling

Unloaded

Complex: Either use the option above in the goal section, or scale it as:
2 negative strict lowers
4 wall climbs – as high as possible
Max handstand hold – scale to a pike handstand hold.

Kick-sits: Scale to an emom of 15 sec. Supine plank + 15 sec. On the spot bear crawls/marches. Go for up to 5-6 minutes.

We have increased the overall volume to each set for you. The design is still to go unbroken. Also, If the dumbbells are heavy enough to feel challenged by less reps, do that. But most people won’t have heavy enough dumbbells for this.

The death by Single Arm. DB high pull is similar to the strict pull-ups in that the movement is limited by strength through this range and doesn’t allow additional hip power to decrease the difficulty. It isn’t a SDHP, but a strict standing high pull. For this, you add two reps every minute, on each side.

7 Rounds

2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk

* Holding two DB’s.

Finisher
Death by SA. DB High Pull

Scoring

Part 1: Score all 7 rounds for load

* Unloaded the score is the length of the handstand hold.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 reps.

We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.

For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

7 Rounds

1 Press
2 Push Press
3 Push Jerk

* Not For Time

Finisher
Death by Strict Pull-ups

Scoring

Part 1: Score all 7 rounds for load

* Unloaded the score is the length of the handstand hold.

Part 2: Score total reps. So if they make it to round 10, their score would be 55 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.