Strength & Skill

Superset between Deadlift and Strict Press

Complete 1 Superset every 2min; 30sec

3 Deadlift @ 75%
3 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 85%
3 Deadlift @ 90%

10 Barbell Strict Press @ 60%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 90%

WOD: For Time
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 30m Single Dumbbell Overhead Walking Lunge (22.5/15)
**If you are breaking for less than 10 reps at a time on chest to bar and/or toes to bar, scale down to (15/12.5) for lunges weight or 15m with (22.5/15).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)

Target Time: sub 10 minutes
Time Cap: 15 minutes

How to Pace: CHALLENGE! We want you to push your ability to do unbroken sets here today!
How it should Feel: GRIPPY and MUSCULAR ENDURANCE! It is all about efficient gymnastics and how long you can hang on!

WORKOUT STRATEGY & FLOW
Kipping OR Butterfly Chest to Bar: We want you to come out with a big set! Ideally you can knock out 15-20+ to start. Don’t rush right back to the bar after the lunges. Make sure you have a good set of grips and utilize a fluid and efficient kip each rep for keeping these going!
Toes to Bar: You will have some fatigue by the time you get to these. Be sure to Keep tension in your lats and shoulders to stay active and make these snappy as well.
Single Dumbbell Overhead Walking Lunge: Get the dumbbell locked out overhead and simply move smoothly through these. We’d love a steady 100ft unbroken, but break quickly at 50ft if needed.
—-you do not have to switch arms!

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 30 seconds.

3 Bench Press @ 65%
3 Bench Press @ 75%
3 Bench Press @ 80%
3 Bench Press @ 85%
3 Bench Press @ 90%

Super set with:
*Do a set every 2 minutes.

10 Double Kettlebell Front Rack Walking Lunges @ 70%
10 Double Kettlebell Front Rack Walking Lunges @ 70%
10 Double Kettlebell Front Rack Walking Lunges @ 75%
10 Double Kettlebell Front Rack Walking Lunges @ 80%

WOD: AMRAP 8 minutes
1 Legless Rope Climb (15ft)/ 2 x legs/ 3 x sit to stand
5 Wall Facing Strict Handstand Push Ups/ HSPU

– Rest 2 minutes –

AMRAP 12 minutes
15 Dumbbell Push Press (2×22.5/15)
30 Second L Sit
15 Ring Rows (feet elevated)

Target Rounds workout 1: 8+
Target Rounds workout 2: 6+

How to Pace: GRIND! Don’t come out hot, and light your arms up. Think of steady pacing with consistent rest between stations. Use the clock and try to keep similar round times across. Shake out your upper body early and often to avoid muscle failure.
How it should Feel: LACTIC ACID PARTY! Like the great Arnold once said, “I want to Pump you Up!” Definitely a mirror pic quality photo after this one.\

WORKOUT STRATEGY & FLOW
Legless Rope Climbs: Big jump and scissor kick up that rope quickly. Make sure to slide down and not hand over hand to put more strain on your biceps.
Wall Facing Strict HSPU: These should be completed unbroken. Take an extra second before making sure your upper body is ready.
Dumbbell Push Press: Unbroken would be great! However, since it’s push press and not shoulder to overhead, the added muscle fatigue may make breaking into 2 quick sets the play for continuous effort.
L Sit Hold: These are something new for us! We are trying them in this workout to change it up. If you have Rogue parallettes then use those. OR Simply use a box or other structure so your feet are 14” from touching the ground. (feet do NOT have to be as high as seen in the video)
Ring Row – Feet Elevated: Use a med ball or box to elevate your feet. Set up where the bottom of the rings is set at hip height. The body should be parallel to the ceiling. 2 sets should be the goal with little rest between. Stay tight with your midline, and NO kipping the 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.

Strength & Skill

*Do a set every 2 minutes.

3 Front Squat @ 70%
2 Front Squat @ 75%
1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%

WOD: Partner Throwdown
4 Sets
AMRAP 4 Minutes
500m Row (each, at the same time)
10 Synchro Burpee Pull Ups
Max Cleans (90/65 (split)
– 1 minute rest between sets –

Target Reps each set: 10+ (Including both partners)

How to Pace: STEADY! Into a the PAIN CAVE! It’s one of those workouts where you have to buy the cow if you want the milk. Start controlled and consistent through the first two stations to have at least 45 seconds for the cleans.
How it should Feel: PAIN! Like the fourth of July is going off in your legs!

WORKOUT STRATEGY & FLOW
Row: Moderate-push pace (75%+) effort to finish under 2 minutes. It does no good to sprint and then wait on your partner. Have a planned pace that allows both to exit the rower comfortably and right to work on the burpees.
Burpee Pull Up: The synchronization happens when both chests meet at the bottom of the burpee and the chins are over the top of the bar (together). Pacing must be pushed cautiously to avoid lighting up your pull before the cleans. The goal is 60 seconds to finish.
Clean: These may be power OR squat cleans; ensure the more coherent partner goes first. Weight is moderately heavy (80% or less of 1RM), where 1 rep should be completed back and forth. If you and your partner are comfortable, then maybe 2 reps back and forth, a little extended rest between.

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.

(2x sets at each weight)
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 60%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 65%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 70%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 75%

Repeat (1x sets at each weight)
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 60%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 65%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 70%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 75%

*Do a set every minute.
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 75%
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 75%

WOD: For Time
100 GHD Sit Ups
80 Wall Balls
60 Deadlifts (70/45)
40 Toes to Bar
20 Burpee Get Box Get Overs, (122/102cm)

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! We have a classic chipper where pacing needs to be moderate with planned rest and calculated rep schemes to stay moving. Keep rest at a minimum and aim to get aggressive on the pacing through the final station.
How it should Feel: MUSCULAR ENDURANCE into CARDIO! Your lower body will be taking a beat down on this one. Fight through the pain and get caught with your hands on your knees until the end.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Steady pacing here, don’t try and be a hero and rip through these. The best bet is to break into 3-4+ sets with quicker rests. Or, stay moving slowly with a slight pause at the top of each rep.
Wall Balls: Be aggressive here and aim for 2-3 sets, or as few as you can reasonably manage. When that ball hits the ground, count to 10 (or less) and pick it right back up. Don’t be a wuss here!
Deadlift: Lightweight (under 50% of 1RM) where quick sets of 10-15+, with very little rest between should be the goal. Be conscious of the toes-to-bar that follow. Either fast 10’s or a descending rep scheme (13-12-11-9-8-7).
Toes to Bar: At this point in the workout, sets of 5+ would be a great goal. This is the final grip wrecker until the grunt work to finish. So push through the pain and don’t stare at the bar.
Burpee Box Get Overs: Just keep moving! This is everything left in the tank. Start smooth and steady, and when the final 5 reps approach, it’s time to turn on the jets.

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 30 seconds.

3 Deadlift @ 75%
3 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 85%
3 Deadlift @ 90%

Super Set with

*Do a set every 1 minute 30 seconds.

10 Barbell Strict Press @ 60%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 90%

WOD: 8 Sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (25/17.5kg)
40 Double Unders

Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

https://www.youtube.com/watch?v=iLfzTVG8XRs

How to Pace: STEADY overall with CHALLENGE paces each set! fast, high-turnover workout with no bottleneck allows you to push the pace and stay unbroken through. The goal is the same time every interval, except for the last… sell-out!
How it should Feel: GASSY! Embrace the pain because you will be going through it a lot.

WORKOUT STRATEGY & FLOW
Run: Moderate-high pacing (80-85%+), not a sprint, but a solid effort that allows you to get still right to work on the dumbbells. The goal should be sub-50 seconds every time.
Single Dumbbell Hang Snatch: Weight should be light/moderate where all 10 reps are completed unbroken every set. Be explosive with your hips and breathe through the motion. Remember to relax your grip at the top of each rep to prevent the forearms from blowing up.
Double Unders: Unbroken! Don’t speed up your cadence just to trip up. Stick with what you know since your heart rate will be high.

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 Back Squat @ 70%
3 Back Squat @ 75%
3 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 80%

WOD: 4 sets
9 Thrusters (60/45kg)
3 Rope Climbs/ 5x Sit to Stand
21/18 Calorie Row
– Rest 3 minutes between sets –

Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
https://www.youtube.com/watch?v=L219ltL15zk

How to Pace: CHALLENGE! It’s only 4 sets, and you get a fairly decent rest after each round. Use the first set to establish a sustainable pace for repeatable to faster times across. A great aim is to be fast on the bike and get faster each set on it. Stay aggressive in getting from station to station, and please, go hard on the final set.
How it should Feel: LACTIC ACID PARTY! Heavy Thrusters, Moderate reps on the rope, and echo bike. My legs are going to be jelly!

WORKOUT STRATEGY & FLOW
Thrusters: Weight should be moderate (under 65% of 1RM thruster) where all sets are completed unbroken. There is no reason to break, especially when this is the very start of each set after a long rest. Breathe through the motion and pause at the top of each rep for a second.
Rope Climb: Big jump and focus on using your legs before the arms. Try to complete 1 rep every 10-15 seconds.
Row: Pacing should be moderately fast (85-90%+) to finish under 60 seconds. Ramp up the rower from the start and then settle into your pace.

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%
20 Barbell Back Rack Walking Lunges @ 75%
20 Barbell Back Rack Walking Lunges @ 80%
20 Barbell Back Rack Walking Lunges @ 85%

*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 65%
5 Wide Grip Bench Press @ 75%
5 Wide Grip Bench Press @ 80%
5 Wide Grip Bench Press @ 85%
5 Wide Grip Bench Press @ 90%

*10 Single Arm Dumbbell Push Press (5 each arm) after each set.

WOD: 3 Sets (new set every 5 minutes)
AMRAP 3 Minutes
12 Strict Pull Ups
12 Dumbbell Bench (2×70/50)
*Max Bike Erg Calories in Remaining Time
– rest 2 minutes between sets –

Target Calories each set: 30/24+
Minimum Calories each set: 20/16

How to Pace:
STEADY! Into a CHALLENGE! Pacing. Stay calm off the start to avoid blowing up your upper body. Once you hop on the bike then it’s all grit and grind until the end. First set is a “Test Pace,” and then after, we want to replicate or steadily improve. The goal should be at least 90 seconds of work for the erg.
How it should Feel:
LACTIC ACID PARTY! Nice chest and shoulder pump into a quad wrecker on the bike. Get a mirror pic after, haha!

WORKOUT STRATEGY & FLOW
Strict Pull-Ups: We’d love anything but singles! 2-3 sets is a great goal. No hip kips!
Dumbbell Bench: Moderately heavy weight, so be cautious. We still want unbroken but break into 2 quick sets if needed to avoid failure.
Bike erg: A solid, steady effort (~85%) while saving the real push for the final set. Stand for 5-8 seconds to get the wheels turning, then settle in. The last set is all you have left in the tank!

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.

2 Pause Front Squat + 3 Front Squat @ 70%
2 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 90%
*Pause is a 3 sec hold at the bottom.

WOD: Partner Throwdown!
Partner “Larry”
15-12-9-6-3
Synchro Front squats (50/35kg)
Synchro Bar-facing burpees
100m Farmers Carry (2×24/16) **carry each
after each round (Switch as desired on carry)

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Target Time: 15:00-20:00 minutes
Time Cap: 22 minutes

How to Pace:
STEADY! Hero Workout! But this time, we are performing it with a partner. What better way to spend a Friday than with a buddy and a gut-punching workout? Remember, these are meant to suck, push through, and communicate. Plan for a moderate and strategic effort that allows both of you to keep a consistent pace, then not slow down any at the end.
How it should Feel:
LACTIC ACID PARTY! A lot of legs and heavy breathing here. Stay calm, take the first few rounds steady, and then when you see the light at the end of the tunnel then, it’s time to push.

WORKOUT STRATEGY & FLOW
Front Squat: Weight should be light (under 50% of 1RM) where reps could be completed unbroken across rounds, or very close to unbroken. The synchronization happens when both athletes reach the top of the squat. Practice before starting and try to squat clean the first rep for some smooth and quicker sets. Stay calm through these, don’t pump them out to blow up on the burpees.
Bar Facing Burpee: Be steady here and ensure this is paced by the slower athlete. Both chests have to be on the ground together before going over the bar into the next rep.
Sandbag Bear Hug Carry: Bag is lighter than normal, but the distance is longer. Try and split into 2-4 sets with quick transitions. Communicate, and don’t go for broke.

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 30 seoncds.

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 75%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 80%

WOD: For time
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)

Target Time: sub 10 minutes
Time Cap: 15 minutes

How to Pace:
PAIN CAVE! We want you to dig in deep on this one. It’s all movements we are very familiar with, so strap in tight, hold steady through the row, and try to only rest between the movements.
How it should Feel:
GASSY and/or MUSCULAR ENDURANCE! Make it so the tank is completely empty after that final wall ball hits the target.

WORKOUT STRATEGY & FLOW
Wall Balls: Go in with a bit of a reckless mindset on these. Don’t settle for anything less than as few sets as possible for you. If you’ve never tried a set of 50 unbroken then today is the day! Don’t let these get mentally tougher than they are. You got this! Roll the shoulders out and breathe on every rep.
GHD’s: Non-stop, but with a semi-recovery pace, so you can transition quickly is the goal. This means staying steady and pausing for half a second at the top to breathe and keep the heart rate somewhat calm.
Row: Moderate-push pace effort (~80%). If you pace the GHDs correctly on both ends then we should be able to give a solid effort here. Breathe through the motion and slow down the final 5 calories.

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 30 seconds.

5 Seated Double Dumbbell Strict Press @ 65%
5 Seated Double Dumbbell Strict Press @ 70%
5 Seated Double Dumbbell Strict Press @ 75%
5 Seated Double Dumbbell Strict Press @ 80%
5 Seated Double Dumbbell Strict Press @ 85%
*5 Barbell Behind the Neck Push Press after each set.

**Superset between Shoulder Press and Deadlifts

*Do a set every 1 minute 30 seconds.
5 Deadlift @ 75%
5 Deadlift @ 80%
5 Deadlift @ 85%
5 Deadlift @ 85%
5 Deadlift @ 90%

WOD: 3 Rounds
21/18 Calorie Row / 15/12 Calorie Assault Bike
12 Deadlifts (90/55kg)
9 Box Jump Overs (24/20)

– rest 3 minutes –

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (90/55kg)
45/36 Calorie Assault Bike / Row

Target Time workout 1: 5-6 minutes
Target Time workout 2: 6-7 minutes
Time Cap workout 1: 8 minutes
Time Cap workout 2: 9 minutes

How to Pace:
STEADY! Into a GRIND! We have a fun 2-part workout here where we get the heart rate going with a quick 3-rounder and finish with a gut check chipper. Don’t be baited early on and sprint through the first part. A 3 minute rest won’t be enough to save you if you come out way too hot. Keep moderate pacing and consistent round times on part one while staying steady with a push to the end on part 2.

How it should Feel:
LACTIC ACID PARTY! Ouch town! Population = you for your posterior chain and lungs!

WORKOUT STRATEGY & FLOW
Assault Bike: We want to keep a moderate pace on both bikes (~75-80%). Use your arms a little more today to help keep the legs at bay. Tamper down the final 2-3 calories of the bike for part one to prepare for the bar. Part 2, settle into a steady pace and save the push for the final 8-10 calories.
Deadlifts: Lightweight on the bar (50% or less of 1RM) where the sets of 12 can be completed unbroken while the chipper can be split into 4 sets at most (ideally 2-3). Stay tight and make sure to reach full extension at the top.
Box Jump Overs: Stay low and stay moving. We want these to be as close to non-stop as possible. Give a little more on that first jump to see where your legs are at physically.

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.