Strength & Skill

Part A:
Bench Press

In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.

* work in teams of 2-3 people

Part B:
Back Squat
In as few of sets as possible, accumulate 30 Back Squat @ 70% 1RM Back Squat.

* work in teams of 2-3 people

WOD: 3 Sets
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
15 m Dumbbell Front rack Walking Lunge (2×22.5×15)
20 GHD Sit Ups
-rest 2 minutes between sets-

TARGET SCORE
There are 6 total scored sets. This is so we are not scoring the 30 seconds rest. Sets 1,3,5 are Jumping Lunge + V-Up time Sets 2,4,6 are DB Lunge + GHD time

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

STIMULUS and GOALS
How to Pace: STEADY! Welcome to the buffet table, main dish tonight consists of hamstrings and a side of core. These moderate, quick sets are designed to attack your lower half and challenge your threshold. We wanna see a consistent high intensity on each set.

How it should Feel: MUSCULAR ENDURANCE and PUMP!! They are over before you know it. Attack, recover, and repeat.

WORKOUT STRATEGY & FLOW
Jumping Lunge: Stay low and keep the legs moving fast. It’s better to be quick through these to lesson the time under tension. (This are total – every leg counts as a rep)

V-Ups: Unbroken (non-stop) or two quick sets. Which avoids burning out and lying on the floor too long.

Double Dumbbell Front Rack Walking Lunge: Weight is moderate where all sets should be completed unbroken. Don’t hesitate, and keep stepping.
—-if you don’t have room for 50ft, then complete 16 (total) lunges in place

GHD Sit Up: Be explosive with your arms and legs for a non-stop effort across the 20 reps. Give a slight pause at the top to breathe.

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 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 68-70% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 73-75% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 83-85% 1 RM Clean

*“Touch n go”. No putting the barbell down.

WOD: Teams of 2
100 Wall Balls (10/7)
200 Double Unders
30 Bar Muscle Ups/ Jumping BMU/ Burpee Jumping Pullup or To Target
7m x 10 Handstand Walk (70m total)/ Bear Crawl
10 Legless Rope Climbs

*Split all reps as desired

Individual Version:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a partner workout and one that you can create a concrete plan going into it to so that you can move nice and smoothly through. If you are unsure of the type of plan to create go on the less aggressive side and just move faster if the sets end up being quicker than expected.

How it should Feel: GASSY into MUSCULAR ENDURANCE! This one starts off with lower skill movements so it should just be your heart rate that’s getting high and then as you get into higher skill movements that muscle fatigue is going to settle in but your strategy should mitigate that somewhat.

WORKOUT STRATEGY & FLOW
Wall Balls: You can only move through these so fast so just aim for bigger but comfortable sets.

Double Unders: Same idea as the wall balls. Smaller sets will help keep the heart rate down.

Bar Muscle Ups: Keep manageable sets here but keep in mind too many transitions can start to take up unnecessary time.

Handstand Walk: Think follow the leader on this one. This will save time and keep a nice controlled rest period.

Legless Rope Climb: You go, I go will be the way to go here. If 1 at a time seems too easy just go faster.

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

Part A:

*Do a set every 2 minutes.

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.

PART B:
3 rounds of 40 seconds of work/20 seconds of rest:
– Turkish Sit Up [2×15# 2×10#] – Russian Twist with 1 Dumbbell [15/10] – Plank Hold

–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest-

STIMULUS and GOALS
How to Pace: This is a great conditioning workout so don’t hold back too much.
How it should Feel: MUSCULAR ENDURANCE – The abs will go OUCH!!!

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Brace the core as you PRESS tall to ceiling.
Russian Twists: Stay on your tailbone to balance as you move through the twist
High Plank Hold: You want to have hands under shoulders and quads will feel this too.

PART C:

3 rounds of 40 seconds of work/20 seconds of rest:
Straight Leg Sit Up This is a great compliment to the more advanced Turkish Sit Up!
Russian Twist without weights
High Plank Hold: Get max effort within the 40 second time frame. Break as needed
–rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest]

WOD: For Time
480m Run
480m KB Farmer Carry (2×28/20)
480m Run
*every time you break on the Farmer Carry complete 15 KB Push Ups

TARGET SCORE
Target Time: sub 18 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about how bad you want it! Get that run in bag and then dumbbells locked in and commit to working steadily and non stop!

How it should Feel: MUSCULAR ENDURANCE! Your legs, core, and arms will be taxed big time from this! Have a plan going in and know the plan will make it hurt if you are doing it right!

WORKOUT STRATEGY & FLOW
You must complete the 480m run before moving on to the 480m KB farmers carry

Double KB Farmer’s Carry: The load is manageable here but we doubled the distance. A great aim is 100m+ at a time before breaking. Hook grip the dumbbells as it will save you in the long run.
Dumbbell Push Ups: Simply move steadily and not rushed through them. You can catch your breath a bit and let your legs get a breather during 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

PART A:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Power Snatch @ 60% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-75% 1 RM Power Snatch

*Receive one rep in a quarter squat and one rep at parallel.

PART B:

*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Squat Snatch @ 70-73% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 77-80% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 80+% 1 RM Snatch

*Receive one rep just below parallel, and one rep in a deep squat.

WOD: 3 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2×22.5/15kg)
-rest 2 minutes between sets-

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderate push-pace effort, where we start off steady and then aim to increase intensity across sets. Movie with a purpose, and utilize the rest time to regain composure and steady the heart rate.

How it should Feel: GASSY! You want to move, but remember that the workout is eight sets. You don’t want to peak too early here, so save the all-out effort for that final set.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderately aggressive (75%+) until the final 100m. At that mark, we should see the pace begin to wind down to allow us to get our breathing under control and prep for the burpees. The goal should be sub 2:00/2:10.

Dumbbell Lateral Burpees: Smooth and steady here, with the goal of staying on 60 seconds. Stay low, and if you are going to catch your breath, do so at the bottom of the burpee real quick.

Dumbbell Hang Clean and Jerk: This will be the biggest part of the workout here. Weight should be moderate and all of you should complete sets near unbroken. The first time through will tell you everything if you need to break into 2-sets of unbroken is in the bag. Regardless, be overly explosive with your hip drive and breath through the motion. : This will be the biggest part of the workout here. Weight should be moderate and all of you should complete sets near unbroken. The first time through will tell you everything if you need to break into 2-sets of unbroken is in the bag. Regardless, be overly explosive with your hip drive and breath through the motion.

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

Every minute on the minute for 10 minutes:
Min 1: 1 Back Rack Box Squat @ 5.5/10 RPE
Min 2: 1 Back Rack Box Squat @ 6/10 RPE
Min 3: 1 Back Rack Box Squat @ 6.5/10 RPE
Min 4: 1 Back Rack Box Squat @ 7/10 RPE
Min 5: 1 Back Rack Box Squat @ 7.5/10 RPE
Min 6: 1 Back Rack Box Squat @ 8/10 RPE
Min 7: 1 Back Rack Box Squat @ 8.5/10 RPE
Min 8: 1 Back Rack Box Squat @ 9/10 RPE
Min 9: 1 Back Rack Box Squat @ 9.5/10 RPE
Min 10: 1 Back Rack Box Squat @ 10/10 RPE

WOD: Teams of 2
For time:
15m -30m – 45m
Farmers Carry Lunge (2x30kg/2x20kg) (each, at the same time)
50-40-30
Toes to Bar / Hanging Knee Raises/ DBL Situps (split as desired)

-rest until 20 minutes

Teams of 2
20-40-60
Wall balls (10/9) (each, at the same time)
30-20-10
Ring Muscle Ups/ Chest 2 Bar (Split as desired)

TARGET SCORE
Target Time Workout 1 : 13 minute mark
Time Cap Workout 1: 16 minute mark

Target Time Workout 2: 33 minute mark
Time Cap Workout 2: 36 minute mark

STIMULUS and GOALS
How to Pace: GRIND! This mid/lower body intensive workout will put you and your partners hammies/hip flexors through a gauntlet. Pacing should be aggressive and strategic for a near non-stop effort across sets with seamless transitions. The muscle ups are there, so we don’t forget about the arms.

How it should Feel: MUSCULAR ENDURANCE with some CARDIO! Work for your rest and know when it’s time to switch. Ensure your partner is ready to switch out when the time comes to cut down on precious seconds.

WORKOUT STRATEGY & FLOW
Barbell Back Rack Lunges: Weight is moderate, and we should aim to complete at least 25ft sections before breaking. Be smooth and efficient when getting the bar to the back rack.
—–If you don’t have room to complete as a walking lunge you can complete 16 – 32 – 48 lunges in place.

Kipping Toes to Bar: I like 10’s to keep the cycle rate high and the potential of burning out low.

Wall Balls: 1 set off the start, and then it should transition into 2 sets. If you and your partner wanna go unbroken, that’s amazing. However, someone has to jump up on the rings first.

Ring Muscle Up: 5’s would be the minimum here so be smart and don’t burn yourself out. remember, it does not have to be even.

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

Strength A:

Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

3x Pull Ups after each set (merely Warm up sets)

Strength B:

For Time:
50 Weighted GHD Situps [20/14 Med Ball] *Standard: Ball must touch ground at bottom of skill and foot post at top of skill.

STIMULUS and GOALS
How to Pace: CHALLENGE, The weighted version is going to challenge your hip flexors and biceps!

How it should Feel: LACTIC ACID, Everything will be burning!

WORKOUT STRATEGY & FLOW
Med Ball GHD Sit Up: Finding a secure way to hold the med ball will be key to this. Practice before you do the workout.

SCALING
The SCALING aim: Similar volume without weight
For Time:
50 GHD Situps

MORE SCALING OPTIONS:
75 Ab Mat Situps for time

WOD: 21-18-15
Bench Press (60/45kg)
Chest to Bar

-straight into-

12- 9- 6
Bench Press (60/45kg)
Bar Muscle Up

TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is designed to tax the upper body through moderate lifting and high-skilled gymnastics. The first part will be fairly quick, which only increases muscle fatigue going into part 2. Be aggressive, but be smart and know when to break to survive.

How it should Feel: PUMP! MUSCULAR ENDURANCE and GRIPPY! The chest and triceps are going to get tighter and tighter as it goes on. Don’t fall for the trap; sell out early only to be stuck looking at the bar/rings.

WORKOUT STRATEGY & FLOW
Bench Press: This bench is light (under 60% of 1RM), and all reps can be completed unbroken, but for your arms’ sake, we recommend breaking them into two sets.

Kipping Chest to Bar: 1-2 sets here would be ideal. Even if you can go unbroken, play the long game and know that muscle-ups are coming so be a bit conservative. Small quick sets can work if you are disciplined on rest!

Kipping Bar Muscle Up: Don’t fry your arms here! 2 quick sets will be the safe route. We want you to be able to at least keep 3s or you will likely need to scale.

MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)

Bench Press –> complete as DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

Chest to Bar –> Band Assisted Pull Ups- 2 Foot OR Banded Lat Pull Down

Bar Muscle Up –> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2

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 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch

*I want these to be “touch n go”. No putting the barbell down.

WOD: For Time
15-10-5
Deadlift (110/75kg)
Shuttle Run 50ft = 15m = 1 rep

-Straight into-

20 Wall Walks

-Straight into-

5-10-15
Deadlift (110/75kg)
Shuttle Run 50ft = 15m = 1 rep

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks. The key to success is being aggressive and strategic through the middle to minimize rest and avoid burning out. When you hit the last rep of wall walks, it’s time to see if you can repeat your performance ascending back up the ladder.

How it should Feel: GASSY and MUSCULAR ENDURANCE! How bad are you willing to hurt? Nothing will put you at risk of failure, so put your head down and go to work.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate (under 60% of 1RM) where all reps could be completed unbroken. However, it might be wise to pace early on and break into two quick sets if you don’t love heavier deadlifts. If you can go unbroken on the ascending reps, then go for it.

Shuttle Run: Down and back is 1 rep (50ft total). Pacing should be moderately fast (75-80%+) while aiming to slow down the final 2-3 reps before returning to the bar. The final shuttle run (15) will be a gut check; go hard.

Wall Walk: Try and not over rest here, maybe touch and go a few reps before getting a 3-5 second break at the bottom. Goal pace should be 4-6+ reps every minute.
—-can scale by only going as close to the wall as you feel comfortable OR completing these as Elevated Box Walks OR Inchworm with Double Push Up

MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)

Deadlift –> Elevated Sumo Deadlift or Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts

Shuttle Run —> no modification, if needed complete 30 seconds of controlled High Knees to Lateral Shuffle for every 5 reps.

Wall Walks –> Elevated Box Walks OR Modified Inchworm

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

Part A:

*Do a set every 1 minute and 30 seconds.

1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch
1x 3 Position Pause Snatch Deadlift @ 85+% 1 RM Snatch

*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position.
**Use straps.

Part B:

On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box

Count only the maximum attempt [not an accumulation of time].

STIMULUS and GOALS
How to Pace: STEADY: Once the first attempt begins, you MUST count the next two consecutive kick ups! You have 6 minutes to complete the 3 consecutive kick ups. You can continue to HOLD past the 6 minute mark.
How it should Feel: GRIPPY, For HOLDS you should feel it in your forearms as you “grip” the floor to balance.

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: This would be the RX version so look at scaled for the other handstand hold options.

SCALING
The SCALING aim: Less volume with similar stimulus

1 attempt:
Max effort Handstand Hold in any of the following:
Handstand Hold – 3 variations
Box Handstand Hold
Wall Handstand Hold [back to wall] Wall Facing Handstand

WOD: 12 Sets
300m Row
-rest 1 to 1.30sec minute between sets-

x4 Sets 1-4 = sprint the final 100m
x4 Sets 5-8 = sprint the middle 100m
x4 Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting

* if working in Partners.. work You go I go

TARGET SCORE
Target Time each set: sub 60/70 seconds
Time Cap each set: NONE!

STIMULUS and GOALS
How to Pace: SPRINT and STEADY! We have varying intensities lined out so you can get a feel for what your paces/gears are on the rower. And so you can learn to hold a moderate pace before you get to your rest.

How it should Feel: GASSY! This is all aerobic interval work designed to get you out of breath and work on our overall engine!

WORKOUT STRATEGY & FLOW
Row: Efficient pulling with consistent strokes is a great aim today! Remember we are practicing our rowing fitness and technique!

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

Part A:
5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean
Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean
Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean
Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Part B:
5 Min (Every minute on the minute)

Min 1: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 2: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 3: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 4; 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Min 5: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

WOD:

3 Rounds
10 Overhead Squats (40/30)
10 Calorie AB/ 16/12Cal Row/ 220m Run

-rest 3 minutes-

3 Rounds
2 Rope Climbs
10 Calorie AB/ 16/12Cal Row/ 220m Run

-rest 3 minutes-

3 Rounds
10 Overhead Squats (40/30)
2 Rope Climbs

*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)
**We are encouraging you to break the 30 overhead squats into 2-3 sets

TARGET SCORE
Target Time each set: 3-4 minutes
Target Time each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have three different workouts in which you will cycle through three different movements. The goal should be similar pacing and times across workouts, regardless of the order.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Use the clock to pace rounds.

WORKOUT STRATEGY & FLOW
Rope Climb: Don’t veer too far away from the rope between reps. Try to complete one climb every 15-20 seconds or even a touch faster. Big jump every time, and remember to put your arms between your legs as you pull up.

Overhead Squat: The weight is very light (under 40% of 1RM), and all sets should be completed unbroken. We’d love for you to squat snatch the first rep and get right into it. Focus on relaxing your hands and breathing through the motion.

AB/ ROW: It is not a sprint, but try to maintain a moderate push pace (75%+) that doesn’t blow your legs and lungs up. Get it up to speed within 5 seconds and slow down the final 2-3 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 3 minutes.

3-4 heavy Sets:
14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)

SUPERSET: 3-4 sets
Single Arm DB/KB ROW 10-12 reps each side. Perform directly after each set of Bench Press

WOD:

3 Rounds
20 Push Press (40/25kg)
250m row 220m Run
-rest 2 minutes-

3 Rounds
15 Strict Press (40/25kg)
250m row 220m Run
-rest 2 minutes-

3 Rounds
10 Wall Facing Strict Handstand Push Ups/ or kipping as normal
250m row 220m Run

3 Sets (OPTIONAL)
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 between sets-

TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! All the pushing mixed in with some erg pulling. Let’s aim for quick and consistent sets on the presses while using the row to reset the arms. Pacing should stay the same across rounds and sets.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The reps go down on the press, but the level of difficulty increases. Know your limits and understand when to break to avoid failure.

WORKOUT STRATEGY & FLOW
Push Press/Shoulder Press: Weight is light where all reps and sets should be completed unbroken. Shoulder Press might be the area of concern to break into 2 sets. Make that call early on if your shoulders begin to burn out.

Wall Facing HSPU: This will be the most challenging area forsure. If shoulders endurance favors you and unbroken is possible then go for it. Otherwise, break early and often to avoid getting stuck.

——can scale these to Strict Box Handstand Push Up

Row: Depending on your strength in the upper body, this can used as a moderate-recovery type effort (70-75%) or ramp up a little for more endurance athletes (80%). Regardless, focus on using a strong leg and hip drive to take tension off the shoulders. Goal should be sub 75 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.