Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 70%

*Pause in receive for 2 seconds on both pause movements.

WOD: For time
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))
20 Chest to Bar Pull Ups
40 Toes to Bar
80 Wall Balls
40 Toes to Bar
20 Chest to Bar Pull Ups
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))

Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! You have to accept that you are in it for the long haul. This workout is designed to blow up your grip. Make smart and calculated efforts through the gymnastics to avoid over-resting. Planned, smaller reps with quick rest seemed to work better than going big for athletes in the games.
How it should Feel: PAIN! Get the ice bath ready for your arms. We have all the pulling with a little tease of wall balls sandwiched in the middle.

WORKOUT STRATEGY & FLOW
Sandbag Cleans: Heavier bag here, so just be steady and don’t over-rush only to put yourself in a cardio deficit right off the back. Try and complete one rep every 10 seconds.
Chest to Bar: Fast 5’s should be the bare minimum. Use a strategy that keeps you efficient and without causing over reaching.
Toes to Bar: After the chest to bar, these will be a lot harder. Approach with the same strategy and avoid blowing up. The second time through will be the most challenging, so be ready for smaller, quicker sets.
Wall Balls: You will want to break these up into fast 10-15 reps. No tricks here, just old fashion, regular wall balls. Breathe through the motion and roll the arms out.

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.

3 Hang Pause Snatch @ 60%
3 Hang Pause Snatch @ 60%
3 Hang Pause Snatch @ 65%
3 Hang Pause Snatch @ 65%
3 Hang Pause Snatch @ 70%

*From above the knee
**Pause in the receive for 2 seconds.

WOD: 3 Rounds
15m Handstand Walks
12 Hang Kettlebell Clean and Jerks (2×24/16)
100ft Sled Push (30m Walking Lunges) 24/16kg
Round 1: (148/127)
Round 2: (127/107)
Round 3: (107/86)

*Weight is total of sled + weights on sled

Target Time: 10-13 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! You watched this one live and saw what this combination did to the top-tier athletes. Be smart on the legless, calculated clean, and to save your grip and grind through the sled push.
How it should Feel: LACTIC ACID PARTY! Something might explode by the end. Make it hurt on the final sled push.

WORKOUT STRATEGY & FLOW
Legless Rope Climb: Be cautious here to not blow up early. Scissor kick up and shake the arms as needed after the first rep.
Kettlebell Clean and Jerks: 2 Sets should be your goal here while utilizing a strong hip drive through each rep. Use momentum and never pause and stop the motion.
Sled Push: Weight is heavy and gets lighter so you can keep that intensity up (yes we changed it up!)! Aim to complete at least 25ft sections without stopping. The final push is all heart, so see if you can keep moving.

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 Deadlift @ 60%
4 Deadlift @ 70%
3 Deadlift @ 80%
2 Deadlift @ 90%
1 Deadlift @ 100%
10 Deadlift @ 65%
10 Deadlift @ 70%

WOD: 3 Rounds “Helen”
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Target Time: sub 10 minutes
Time Cap: 15

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.

Strength & Skill

1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%
1 Front Squat @ 95%
1 Front Squat @ 100%

WOD: AMRAP 10 Minutes “Unbroken DT”
12 Deadlifts (70/48)
9 Hang Cleans (70/48)
6 Push Jerks (70/48)
*Each round must remain unbroken

Target Rounds: 6+
Minimum Rounds before Scaling: 4

How to Pace: CHALLENGE! It’s “DT,” but with a twist; each round must be completed unbroken, which means the bar can not be dropped on the ground. Flow from one set to the next flawlessly and efficiently. Rest between rounds, shake out the arms, and be smart on when to go again. If you break or drop the bar before the 12-9-6 is complete, the set does not count. The same weight is used for three movements.
How it should Feel:
GRIPPY and MUSCULAR ENDURANCE! That’s all the workout comes down to how well you can manage your forearms and avoid blowing up.

WORKOUT STRATEGY & FLOW
Deadlifts: Mix grip is highly recommended and alter each round to help even out the load. Practice the transition from the deadlift mixed grip to the overhand grip before starting.
Hang Power Cleans: These will most likely be where the grip gets taxed. Be efficient and keep the bar rolling once you start; time under tension is key here. Hook grip and relax the hands in the catch. On the last rep, be ready to go right into the shoulder to overhead.
Shoulder to Overhead: Use that last catch in the dip from the hang power clean to get things moving. Be explosive with your hips and breathe at the top of each 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 2 minutes.

3 Bench Press @ 80%
2 Bench Press @ 85%
1 Bench Press @ 90%
1 Bench Press @ 95%
1 Bench Press @ 100%

WOD: Partner Throwdown Thursday
5 Sets: AMRAP 2 minutes
Partner 1: 6 Overhead Squats (85/57)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch

-then-

Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes between sets-

SCORE: Synchro Burpee Pull Ups
Target reps each set: 15+
Minimum reps before scaling each set: 10

How to Pace: GRIND into the PAIN CAVE! We want a calculated intensity/game plan that allows the both of you to finish at or near the same time while keeping a constant work effort through the burpees. Don’t try and bury one another. Work together and adjust on the fly to survive.
How it should Feel: PAIN! After going all out on the final set, I want you both on the ground.

WORKOUT STRATEGY & FLOW
Overhead Squats: Weight should be moderate (under 75% of 1RM overhead squat), where you both can squat snatch the first rep, and get right to work. Unbroken needs to be the goal across all sets, so settle in and breathe through each rep.
—NOTE: taken from the ground every time. But you can clean and jerk to overhead squat or snatch it.
Box Jump: Higher box, so really focus on exploding and pulling your knees up. We never recommend rebounding, so jump or step down with little rest between reps.
Burpee Pull-Ups: Pacing needs to be established by the slower athlete. The first four sets should be controlled and consistent while selling out on the 5th set.

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.

3 Snatch @ 60%
2 Snatch @ 65%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%

*Do a set every 1 minute and 30 seconds.

2 Clean and Jerk @ 60%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%

WOD: 4 Sets
7 x strict pullups
20 Thrusters (20/15)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-

Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

How to Pace: CHALLENGE! Nothing really has the potential for burnout, just be smooth and keep transitions seamless between stations. Once those 2 sets are completed, you should have a pretty good idea of what pace you can keep from there on out.
How it should Feel: GASSY! No reason to stop on any of the movements, and the quick turnaround for the rest will keep your heart rate pounding.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and really focus on using your legs to stand the body up, not your arms. Try and keep the time between reps around 5-10 seconds.
Thrusters: Unbroken, stay smooth and steady through the set while focusing on breathing and finishing the lockout. These aren’t worth flying through unless it’s the final set.
Crossovers: Hopefully, it’s a good day for you on the rope. Legs and heart rate will be slightly off, so take deep breaths and try to complete reps unbroken or with as few trip-ups as possible.

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.

3 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%
1 Barbell Strict Press @ 95%
1 Barbell Strict Press @ 100%

*Do a set every 1 minute 30 seconds.

2 Deadlift @ 75%
1 Deadlift @ 80%
1 Deadlift @ 85%
1 Deadlift @ 90%
1 Deadlift @ 95%
1 Deadlift @ 100%

WOD: 3 Sets
Run 500m
-Rest 1 minute-
Row 500 meters
-Rest 1 minutes-
Assault bike 1000 meters
-Rest 2 minutes between sets-

Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 2 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

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
Run: 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

Do 1 set every 2 minutes
5 x 3 Back squats @ 80%

WOD: AMRAP 15 Minutes
15 Dumbbell Box Step Ups (22.5/15) (24/20)
30 V-Ups
14m Dumbbell Walking Lunge (22.5/15)

*You may hold the dumbbell however you prefer for the step ups and lunges.

Target Rounds each set: 5+
Minimum Rounds before scaling: 4

How to Pace: STEADY! It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and establish a sustainable pace within the first two rounds.
How it should Feel: LACTIC ACID PARTY! Everything below your chest line will feel like it’s been pureed in a blender.

WORKOUT STRATEGY & FLOW
Dumbbell Box Step Ups: 1 dumbbell, and it doesn’t matter how you hold it, as long as it does not assist in the step up. Try and stay as close to non-stop as possible.
V-Ups: These may be the hardest part of the workout. Aim for fast 10s with a quick break to avoid burning out.
Dumbbell Walking Lunge: Like the step-ups, you can hold any way that feels comfortable. Stay steady and unbroken while focusing on breathing. Don’t pump through to fry your legs before returning to the step 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

*Do a set every 2 minutes.

5 Box Squat @ 75%
4 Box Squat @ 80%
4 Box Squat @ 85%.
3 Box Squat @ 90%
3 Box Squat @ 95%

WOD: For time
50-40-30-20-10
Assault bike calories / Row
GHD sit-ups/ Anchored Situps

*Ladies Calories: 40-32-24-16-8

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! Come out at 75-80% and gradually increase pacing round to round as the reps drop. We’d love a slight uptick in intensity each set so you are finishing at ~90%+ intensity on the last round of 10/8.
How it should Feel: CARDIO and MUSCULAR ENDURANCE! The bike will keep some of this aerobic with the time domain. But the volume of GHDs will add up and make this a core blaster as well.

WORKOUT STRATEGY & FLOW
Assault Bike: Pacing is key here. Get in a comfortable position and work to breathe well throughout. Each round you can aim for a 20-30+ increase in pacing in calorie/hour.
GHD Sit Ups: Be smart on GHDs, but if you feel confident then go as big of sets as you can handle! Leg drive and snapping the hands will go a long way to help you cycle well on these!

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.

20 Barbell Back Rack Walking Lunges @ 70%
14 Barbell Back Rack Walking Lunges @ 80%
14 Barbell Back Rack Walking Lunges @ 85%
10 Barbell Back Rack Walking Lunges @ 90%
10 Barbell Back Rack Walking Lunges @ 90%

*Sub for Reverse Lunges or DB Walking lunges depneidng on space and class size

WOD: Partner Workout
For time:
90m Sled Push (2×20/1×20)/ 45m Plate OVH Walking Lunge 20/10kg
50 Dumbbell Thrusters (2×15/12.5)
90m Sled Push (2×20/1×20)
50 Wall Balls (30/20) (10/9ft)
90m Sled Push (2×20/1×20)
50 Dumbbell Thrusters (2×35/25)
90m Sled Push (2×20/1×20)

*Split all reps as desired

90m Sled Push scale: 45m Plate OVH walking lunges (there and back x3)

Target Time: sub 13 minutes
Time Cap: 17 minutes

How to Pace: CHALLENGE into PAIN CAVE! Come out a little hot and know you can recover while your partner works. Aim to push this one as much as you can and see which partner can handle the handle the longest!
How it should Feel: LACTIC ACID PARTY into PAIN! Get ready to feel the burn! The sled push plus variations of squat and press will have the total body on fire! Switch out as needed and keep the intensity up!

WORKOUT STRATEGY & FLOW
Sled Push: The weight here is moderate b/c we want each partner to be able to push it confidently and somewhat quickly. Trade out as much as needed to allow the fastest push overall for each partner.
Dumbbell Thrusters: The weight is dropped from the typical (50/35) to allow for quicker cycling and bigger sets! So don’t drop it more than needed!
Wall Balls: We have everyone’s favorite heavy ball again!! Hip drive will save the shoulders and you can even try transitioning with the ball mid air partner to partner if you’re feeling froggy and want to have some fun!

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.