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.

Part A: WOD

24 Minute EMOM (5 Rounds)
Min 1 – 5 Bar Muscle Ups// Chest 2 Bar// Strict Pullup// Ring Row x 10
Min 2 – Max Barbell Power Snatches 40/25kg // DB Power Snatches, 22.5/15kg in 30 seconds
Min 3 – 10/7 Calorie Echo Bike// 100m Run
Min 4 – 12 Dumbbell Box Step Overs (1x 22.5/15/kg)
Min 5 – Rest

SCORING
Typically for EMOMs we see a checkbox but today we are asking you to only score the Max Power Snatches in 30 seconds for each set and comment any scaling / modifications you made to the workout in your result comment box

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target time each minute: sub 40 seconds
Time Cap each minute: 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! Head down and go for each minute/30 seconds. Earn some rest and keep that intensity up with consistency on sets.

How it should Feel: CARDIO! This will challenge your entire fitness, and you will have to get mentally tough in later rounds!

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Unbroken! Aggressive hips with a strong and fast turnover is key.

Power Snatch: Light weight (ideally 50% or les of 1RM) where you can consistently complete 10+ unbroken reps. Focus on breathing and relaxing your grip at the top of each rep.

Air Bike: Moderate-fast pace to finish under 35 seconds. Get it up to speed quickly while pedaling hard all the way through

Single Dumbbell Box Step Overs: Non-stop! Stay low and stay moving. Find a comfortable hold that doesn’t tax your grip and switch it up as needed on each 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.

Part A: Strength & Skill

10 Sets of (New set every minute)
1 Front Squat
*Build to a heavy single for the day.

*NO Barbell Option:
DBL or Single DB/KB front Squats x12
*choose weight to challenge your 12 reps
100m Run
**rest as needed before starting next set
*** increase weight as needed to challenge Squats

Part B: WOD

3 Rounds
480m Run/ 500m Row/ 500m Ski/ 36/30Cal AB
9 x DBL KB/DB Front Squats (heavy)/ Goblet/ Air squat
15 Toes to Bar/ Hanging Knee Raises / V-ups/ Alt Hands 2 Toes
21 AB Mat Situps

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Pacing needs to be aggressive from start to finish. Aim for consistent sets and round times while keeping transitions aggressive and seamless.

How it should Feel: LACTIC ACID PARTY into PAIN!!! No Chalk after the first round and no feeling sorry for yourself. Just put your head down and hammer through.

WORKOUT STRATEGY & FLOW
Run / Row: You need to get it moving quickly and settle into a moderate-fast pace where you can push at threshold but not blow up. Slow down the final 1-2 calories (that’s it) before exiting. Do not hesitate to get on and off the machine, and focus on not death gripping the handle.

Toes to Bar: Unbroken! It’s very doable, so don’t think about breaking unless it’s absolutely needed. Snappy hips on every rep!

Front Squats: The weight is moderate (ideally under 65% of 1RM), and all sets should and will be completed unbroken. Squat cleanly right into the first one, and don’t look back. Breathe through the motion and relax your grip.

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

10 Sets (New set every minute)
1 Split Jerk / Push Jerk
*Build to a heavy single for the day

*NO Barbell Option:
DB Push Press x 12 */ Pushups
12 x V-ups / Alt Hands 2 toes (x12 e.s)
* 12 in total (single or DBL Arm DB)
**rest as needed before starting next set
*** increase weight as needed to challenge Push Press

Part B: WOD

4 Sets
100m Run/ 7 Cal AB/ 150m Row
36 Double Unders/ 70 SU’s
36 KB Swings 24/16kg (scale up if you can) KB Deadlifts
36 Double Unders
100m Run/ 7 Cal AB/ 150m Row
– Rest 2min between sets –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – moderate/high intensity
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack each set with an intensity that can be repeated or increased. Calories and reps are short enough that there should be no reason to stop or think about breaking. Transitions are where time can be made up or lost, so learn from each set and see where you can improve.

How it should Feel: GASSY! You can’t win a marathon without chaffing a few nipples. It’s going to hurt, and that’s okay.

WORKOUT STRATEGY & FLOW
Ski/Row: Get the wheels turning quickly on these with little to no hesitation on each set. Slow down the final few calories on the first station but always finish strong on the final. The goal should be to stay under 45 seconds every time.

Double Unders: Unbroken! It’s pretty simple here, ensure you lay your rope down neatly after each set.

Sandbag Clean to Shoulder: The weight is heavy but not back-breaking. Stay aggressive on these while being explosive with your hip drive. Aim for one rep every five 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.

Part A: Strength & Skill

10 Sets (New set every minute)
1 Back Squat
*Build to a heavy single for the day .

*Stick to 3-5 reps if you have not been working towards a 1 Rep max the last few weeks

*NO Barbell Option:
DB/ KB Reverse Lunges x10 (alt 5 each side) *Work to a heavy 5 reps each side
7/5 Cal AB/ 150m Row/ 30/60DU/Su’s
x 5-10 Rounds
**rest as needed before starting next set
*** increase weight as needed to challenge Lunges

Part B: WOD

5-10-15-20-15-10-5
Chest to bar Pull Ups/ Banded/ Ring Rows
10-20-30-40-30-20-10 ABMat Sit Ups
*3 Wall Walks after each round
** 220m Run/ 250m Row/ 16 Cal Ab after each round
*Rx: 1/2 GHD Situps

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – moderate/high intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This one is going to get worse before it gets better! Make sure to treat earlier rounds accordingly and save some push for once you are past the halfway point!

How it should Feel: MUSCULAR ENDURANCE! This one will be a core and shoulder pump! Keep a tight midline, move efficiently, and don’t be afraid to take quick rest breaks.

WORKOUT STRATEGY & FLOW
Chest to Bar: Smooth sets that are bigger for you are the aim. Don’t feel rushed but don’t take more time than needed to get moving after transition. A tight, efficient kip will pay off here!

GHD Sit Up: Be snappy on these and remember arm engagement on the turnover!

Wall Walk: These are enough to fatigue you but not break you! Try to not stop moving on them once you start and keep your hand placements/steps consistent.

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

Take 8 minutes to establish a heavy set of 2 Split Jerk./ Push Jerk

-Rest 1 minute-

-Then-

3 sets of:
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @8.5/10 RPE, Set 2 @ 90%, Set 3 @9.5/10 RPE

Score is Split Jerk. Push Jerk weights in notes.

No Barbell Option:

DB Push Press, Max Reps Single Arm. 3 sets each arm

Part B: WOD

25:00 AMRAP
500m Row or Ski/ 480m Run/ 26/20 Cal AB
50 Double Unders
50 x MB ABMAT Situps

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Score: 4+ Rounds

STIMULUS and GOALS
How to Pace: STEADY! Due to time restraints in this track we’ve turned this workout into an AMRAP. You should be able to keep relatively high intensity throughout the full 25 minutes.

How it should Feel: CARDIO! Manage your heart rate and breathing throughout to stay moving. Bring your work boots mindset to get ready to hunker down and grind.

WORKOUT STRATEGY & FLOW
Ski OR Row: maintain a threshold pace and work with intensity. Practice smooth transitions exiting the same way every time .

Part C: Gymnastics

4 sets for Quality:
30 seconds of Hang
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips or Narrow Pushups or KB Dips/Pushups

You will be in support at top of rig
—Rest 60 seconds between 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.

Part A: Strength & Skill

*Do a set every minute.

10 Sets
2 Back Squat @85-90% 1RM Back Squat

No Barbell Option:
Power Bag Back Squats x 15-20 reps
10x Jumping Lunges

Part B: WOD

30m Single Dumbbell Overhead Walking Lunge (30/22.5kg)/ Farmers carry hold
30m Handstand Walk/ 6 wall walks
45 Toes to Bar
30m Single Dumbbell Overhead Walking Lunge (30/22.5kg)
30m Handstand Walk/ 6 wall walks
45 Toes to Bar
30m Single Dumbbell Overhead Walking Lunge (30/22.5kg)

*switch arms on lunge every 15m

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
Target Time: sub 15 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s a chipper to end the week and this one is going to test our grit and shoulder stability. Approach with a moderate pace that you know is sustainable across these large sets. Shoulder and core endurance will be pushed so be cautious and break early on to avoid prolonged rest down the line.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Smart, calculated sets with short rest is what we shoot for so we don’t get to the finale with nothing left.

WORKOUT STRATEGY & FLOW
Single Dumbbell Overhead Walking Lunge: Weight will be very heavy and it doesn’t get easier as fatigue builds. Aim for 30-45ft unbroken sections unbroken before stopping and switching arms.
—–if you don’t have the space for 30 ft section then complete as 30 reps in place

Handstand Walk: Just chip away with a steady effort through these. Don’t fry your arms and take strategic breaks at intervals as needed. We want at least 15-25ft segments to start. If you can’t go that confidently, scale the distance back so you can finish the walk under 3 minutes.

Toes to Bar: Quick sets here with the goal of completing 10+ reps at a time. Remember smooth is fast 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.

Part A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch

3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch

*All unbroken reps.

No Barbell Option: 5-6 Rounds
10x Alt DB Snatches
x30/60 DU’s/ SU’s

Part B: WOD

5 Rounds
15 GHD Sit Ups
10 Deadlifts (100/70kg)/ 30x KB Swing 32/24kg
100m Run/ 7 Cal AB/ 30DU

*Rx Sub for GHD Sit Up: 30 Abmat Sit Up.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: Sustainable moderate/high intensity across the entire workout. Approach each round in a fashion that doesn’t force into excessive rest on shuttles or GHDs. Core fatigue will build across rounds. Focus on breathing and not over-pacing off the start. Then the last round you can have a slight “kick” if you paced well to that point.

How it should Feel: GASSY! With some MUSCULAR ENDURANCE! Try to replicate pacing across rounds. Use the clock to stay on track and use the time between stations as rest. The core fatigue will add up and the breathing will be challenging with the lower rep schemes.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate (under 70% 1 RM) where all reps can be completed unbroken, or a quick rest in later rounds. Breathe through the motion and switch your grip up each round.

Shuttle Run: Steady pacing here with the goal to finish under 50 seconds.

GHD Sit Up: Unbroken, non-stop with purposeful breathing at the top of each rep. Be explosive with your arms and hips.

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.

2 Sets: Squat Clean
2 Clean @80-85% 1RM Clean

3 Sets
2 Clean @85-90% 1RM Clean

*Done as singles for all reps.

x 6 sets
Alt KB Squat Cleans 3+3. Work up to to heaviest KB

Part B: WOD

50 Dumbbell Front Squats (2×22.5/15kg)
50 Box Jumps (24/20)
-rest 3 minutes-
50 Dumbbell Shoulder to Overhead
50 Burpee Over Dumbbell
-rest 3 minutes-
25 Dumbbell Front Squats
25 Box Jumps (24/20)
-rest 2 minutes-
25 Dumbbell Shoulder to Overhead
25 Burpee Over Dumbbell

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time sets 1 and 2: 5-6 minutes
Target Time sets 3 and 4: 8 minutes
Time Cap sets 1 and 2: sub 3 minutes
Time Cap sets 3 and 4: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Smooth and moderate pacing on the first two big set chippers off the start. The first is all lower body, and then it switches to the shoulders for the second workout. The next two workouts split in half, and we should strive for increased effort and pacing across sets and stations.

How it should Feel: LACTIC ACID PARTY into PAIN!! Your legs and shoulders are going to swell up pretty fast. Be careful and fight through the burn.

WORKOUT STRATEGY & FLOW
Dumbbell Front Squats: The dumbbell weight is moveable and should allow you to complete 25+ reps unbroken when fresh. Aim for 2 sets in the 50s and unbroken through the 25. Fight a comfortable hold that allows you to breathe and move smoothly and steadily without blowing up your quads.

Box Jump: Due to fatigue, be explosive on the first few reps and use your arms. Once you settle in, keep a steady but aggressive tempo and don’t rebound these (it’s not worth it).

Dumbbell Shoulder to Overhead: This exercise uses the same weight as the front squats but is more difficult. It will likely require 2-3+ sets the first time through and 2 sets on the final workout. You should use big hips on every press while breathing at the top.

Burpee Over Dumbbell: You can do these as facing or lateral burpees today, it is up to you. Just stay moving with an intensity that doesn’t cause a negative pace across 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.