Strength & Skill

*Do a set every 1 minute 30 seconds.

5 Back Squat @ 65%
5 Back Squat @ 70%
5 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 85%
3 Back Squat @ 90%

WOD: 5 Sets
220m Run / 300m Row
10 Shoulder to Overhead (60/45kg)
5 Ring Muscle Ups/ 8 Chest-2-bar/ 10 Ring Rows
– Rest 90 seconds between sets –

Target time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

How to Pace:
CHALLENGE! Take the first set a little more moderate to see how your shoulders handle the workload. If you get through the muscle ups and feel like you have more to give, then increase the intensity just a bit the next set. If not, then back off the run a touch, and use the time between movements to recover and try to hold bigger sets. We want consistency and similar set times across.

How it should Feel:
MUSCULAR ENDURANCE and/or GASSY!! Be mindful of arm fatigue early on. Once your upper body begins to get pumped, the muscle ups will become a lot less fluid. We are working our faster run pace into a barbell and gymnastic movement that we can potentially hold unbroken, with the built in rest.

WORKOUT STRATEGY & FLOW
Run: pacing should be moderate to fast (85%) with the goal to finish around 65-75 seconds. Don’t come out sprinting by any means, but with a challenging pace that can be replicated. Shake out the arms the final 25m before approaching the bar.
Shoulder to Overhead: Moderately lightweight where all 10 reps can (will) be completed unbroken across all sets. We recommend a Push Jerk to help save the shoulders. Be efficient and breathe through the motion.
Ring Muscle Ups: Unbroken would be ideal, so be sure your upper body is ready to go to work from the shoulder to overhead. Use a big kip and explosive hips on every 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.

1 Pause Front Squat + 2 Front Squat @ 70%
1 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 2 Front Squat @ 80%
1 Pause Front Squat + 2 Front Squat @ 85%
1 Pause Front Squat + 2 Front Squat @ 85%

*Pause Front Squat is 3 seconds in the bottom of the squat.

WOD: 4 Rounds
8 Bar Muscle Ups
15 Front Squats (52/35)
9m Handstand Walk

How to Pace:
PAIN CAVE! We want you to be aggressive with how you approach each station. Figure out a strategy that allow you to stay in attack mode through the 4 rounds. This should look like a high-intensity workout.
How it should Feel:
LACTIC ACID PARTY! You both should be on the ground after this one. Go harder than you think, it goes by fast.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: 2-3 sets, After the handstand walk, you should run to the pull-up bar.
Front Squats: Lightweight (-50%), so squat clean that first rep and get right to it. don’t you dare break up these sets.
Handstand Walk: shake out the arms quickly, take a deep breath, and get to work. The distance is short, so unbroken is all we ask.

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.

10 Dumbbell Bench Press @ 65%
10 Dumbbell Bench Press @ 75%
8 Dumbbell Bench Press @ 80%
8 Dumbbell Bench Press @ 85%
6 Dumbbell Bench Press @ 90%
*10 Speed Push Up after each set.

Superset:
Double Kettlebell Reverse Lunges x2 KB
Perform 10 reps in total alternating each side after each round of Bench Press

WOD: 30 Minute AMRAP
5 Strict Pull Up
10 Hand Release Push Up
500m Run/ Row

How to Pace:
CHALLENGE! Into a STEADY! Effort. These workouts are always meant to be tough, so wear your work boots and tell your family you will be at the office late.
How it should Feel:
MUSCULAR ENDURANCE! Into straight CARDIO! First, we blow up the upper body, and then we feast on our legs for dessert.

WORKOUT STRATEGY & FLOW
Strict Pull Ups: Starting with strict pull-ups is no easy task.
Hand Release Push Ups: After all the pulling, it’s time to push.
Run: Pacing here needs to be moderately-steady (70%).

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 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 60%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 65%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 75%

Snatch =squat snatch

WOD: AMRAP 20 Minutes
500m Row
15 Burpees over bar
400m Run
15 Burpees over bar

How to Pace:
STEADY! You have to be in it for the long haul here. Think moderate pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same, JUST KEEP MOVING!
How it should Feel:
20 minute sweat-fest where you will look like you just got done swimming. Make sure you hydrate before and after.

WORKOUT STRATEGY & FLOW
Row: Pacing is moderately-steady (75%) while aiming to stay under 2:00/2:10 (Men/Women). The first 100m of every row after round 1 should be a slight recovery before dialing in. Focus on long, strong pulls while allowing the lowing to work before finishing with your arms.
Burpee Over Bar: Smooth and steady, so don’t over-pace early on and down like a sinking ship. Stay steady, stay low, and avoid tripping. A great pace would be keeping these under 90 seconds.
Run: Like the rower with pacing and also using the first 50-100m to recover your heart rate before getting up to your pace (moderate). Relax your arms and focus on steady breathing pattern.

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.

A
10 Barbell Strict Press @ 65%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 85%
*10 Double Dumbbell Push Press after each set.

B
3 Sets
10 Strict Pull Ups (light/moderate weight if possible)
10 Seated Alternating Dumbbell Curl (each side)
– rest 90-120 seconds between sets –

WOD: 3 Rounds
30 Alternating Dumbbell Snatches (22.5/15)
30 Toes to bar

How to Pace:
STEADY! And GRIND! Through the rounds. This is a going-to-work type workout where you must accept it will hurt. Be aggressive but also be mindful of potential burnout from grip fatigue. Try and keep similar round time across.
How it should Feel:
GRIPPY! You are going to be holding something the whole time. Get your head right before starting because we want to see what you are made of here.

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: I don’t care what you are thinking, these need to be unbroken. Be smooth through the transitions, relax the none working hand, be overly aggressive with your hips, and breathe!
Toes to Bar: We highly advise breaking these up regardless of your threshold. Think 2-3 sets early on and try to keep the rest between sets short and sweet. Don’t get caught living in the chalk bucket.

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

Clean Complex:
1 Power Clean
1 High Hang Squat Clean
1 Front Squat

WOD: THE SOWETO PROJECT, MANDELA DAY CHALLENGE

67 Rounds
1 Clean (60/ 45)
1 Burpee over the Bar

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 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 3 Back Squat @ 70%
1 Pause Back Squat + 3 Back Squat@ 80%
1 Pause Back Squat + 3 Back Squat @ 80%

*Pause for 2 seconds in the bottom of the squat

WOD: EMOM x 7 (21:00)
Minute 1: 6 Clean and Jerks (60/42)
Minute 2: 12 Wall Balls
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

How to Pace:
CHALLENGE! Workouts like this are great for building skills but also help build capacity. Aim for consistency on sets and rest time.
How it should Feel:
CARDIO! Everything is doable with a non-stop effort. Enjoy the rest and be ready to work at the top of each minute.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately-light (-50%), where all 6 reps can be completed unbroken every round. Don’t get fixated on speed, but try and focus on being efficient and fluent with the motion. Smooth is fast, fast is smooth.
Wall Balls: Same weight we always use, but height goes up 12”. Regardless we still want to see unbroken sets across. Try and keep your feet planted while generating power through your hip drive.
Crossover/Double Unders: Choose a version that allows you to stay unbroken and keep the stress level down.

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 Tempo Front Squat + 2 Front Squat @ 60%
1 Tempo Front Squat + 2 Front Squat @ 70%
1 Tempo Front Squat + 2 Front Squat @ 75%
1 Tempo Front Squat + 2 Front Squat @ 80%
1 Tempo Front Squat + 2 Front Squat @ 80%

*Tempo is 3 sec down, 3 sec hold.
https://www.youtube.com/watch?v=eI9y5EdqDxg

WOD: 5 Sets
AMRAP 3 Minutes
200m Run
15/10 Chest to bar pull ups
In remainder of time: Max Devils Press (2×22.5/15)

– rest 2 minutes between sets –
https://www.youtube.com/watch?v=eI9y5EdqDxg

STIMULUS and GOALS
How to Pace: CHALLENGE! Pace with a sustainable effort. The first 2 movements, we can come out a little aggressive, and then once we hit the devil’s press, it’s all grit and grind. The first set is all about finding a rhythm on the dumbbells that allow for a consistent, non-stop effort. We want close to 45 seconds for the devil’s press.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! By the end, you will barely be able to move your arms and you will be out of breath. Big hips and a steady breathing pattern will be key to survival. Enjoy the rest because it goes by quickly.

WORKOUT STRATEGY & FLOW
Run: Pacing should be relatively fast (80-85%+) with the goal to finish under 60 seconds. Relax your hands, and don’t come out sprinting, but move fast each set.
Chest to Bar: Unbroken is the golden standard. 2 sets at most. If you break 3 times, then pack your bags and leave the gym. Just kidding, drop to 10 reps if you need to do 5s.
Dumbbell Devil Press: Be consistent and try to stay non-stop for the remaining time. Breathe at the bottom of each rep and explode the dumbbells overhead. Hips are the difference maker here!

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

Work and Alternate on both Lunges and Bench at same time

Reverse Lunges
Rack Barbell from the floor/ or Double Kettlebells / Dumbbells

*Do a set every minute and thirty seconds.

10 Barbell Back Rack Lunges (5 + 5)
10 Barbell Back Rack Lunges (5 + 5)
8 Barbell Back Rack Lunges (4 + 4)
8 Barbell Back Rack Lunges (4 + 4)
6 Barbell Back Rack Lunges (3 +3)

increase weight every time
complete all reps on one side, then change to the other side

Bench Press + Pushups
*Do a set every 2 minutes.

5 Bench Press @ 60%
5 Bench Press @ 70%
5 Bench Press @ 75%
4 Bench Press @ 80%
4 Bench Press @ 80%
*10x 4in Deficit Push Up after each set.

https://www.youtube.com/watch?v=EH38p7UKO-4

WOD: 5 Rounds
45 Crossover Single Unders
7 Thrusters (60/42)

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

STIMULUS and GOALS
How to Pace: PAIN CAVE! Simple and effective workout where the only strategy is just to move and be steady. You have to be aggressive with how you attack each station. The goal should be consistently high intensity across similar round times.
How it should Feel: GASSY into LACTIC ACID PARTY! You should feel like someone dropped an aerosol can down your throat and it exploded in your body like a bomb! By the time the hurt sets in, the workout is pretty much done.

WORKOUT STRATEGY & FLOW
Double Unders or Crossovers: Pick your poison here (do not alternate but stick with one) on which you feel can help keep the stimulus. The goal on either is as close to unbroken as possible. Take an extra second before starting to calm your breathing.
How to count Crossover Single Unders: https://youtu.be/XqmDLo_eIRM
Thrusters: Weight should be moderate but allow unbroken reps across all rounds. Be explosive with your hips and pause at the top of the lockout for a half second to stay steady.

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 and thirty seconds.

1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 60%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 65%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 70%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 75%
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 80%

* Pause for 2 seconds in catch of the split jerk

**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it; focus on keeping the bar close to the shins, thighs and hips on the deadlift and clean**

https://www.youtube.com/watch?v=9oOHervLvnQ

WOD: AMRAP 15 Minutes
5-10-15-20-25…
Row (calories) / AB / 100m Run
Burpees
DU’s

STIMULUS and GOALS
How to Pace: STEADY! Not the time to be a hero. Be aggressive with the transitions and try to keep the effort consistent on all the stations. Pacing should stay moderate (75%) at each station.
How it should Feel: CARDIO! Get some good tunes on, put your head down and go to work.

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.