Strength & Skill

*Do a set every 2 minutes.

3 Power Clean @ 6/10 RPE
3 Power Clean @ 6.5/10 RPE
2 Power Clean @ 7/10 RPE
2 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE

WOD: 2 Sets
400m Run / AB
500m Row / AB
30 Burpee*
– rest 3 minutes between sets –

Set 1: Burpee to 6” Target
Set 2: Burpee with Overhead Clap and jump

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap: 7 minutes each set

STIMULUS and GOALS
How to Pace: STEADY. Your Run and Row times should be at the same speed every round. Run a minute or so slower than your estimated PR mile pace, and Row a few seconds per 500m slower than your estimated PR 2k time. Each round, the burpees will naturally get faster as the jump decreases. So, think about pacing the burpees simultaneously, allowing the speed to pick up naturally.

How it should Feel: GASSY into CARDIO. Every round, you should be moving at a high yet sustained effort. Each round will get faster and more challenging as the burpee speed picks up.

WORKOUT STRATEGY & FLOW
Run: Moderate pacing (75-80%) to slow down the final 25-50m. Focus on relaxing your shoulders/hands while settling into a steady breathing pattern. Don’t come out hot!!!

Row: Start smooth and steady, aiming to reach your workout pace by the 100m mark. Pacing is similar to the run (75-80%) and again, slow down the final 50m so you can work on the burpees.

Burpee: Regardless of what variation of the burpee you are performing, the pacing must be constant and consistent. Cruise through the first 20 reps and start to pick up the final 5-10 reps for a strong finish.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

5 Clean Deadlift @ 60%
4 Clean Deadlift @ 70%
3 Clean Deadlift @ 80%
2 Clean Deadlift @ 85%
1 Clean Deadlift @ 90%
1 Clean Deadlift @ 90 -100%
1 Clean Deadlift @ 90 – 100%

*No hook or mixed grip.

WOD: For Time
21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Burpee pull-ups should be smooth and steady throughout. The goal is to break up the first two sets of Wall Balls in no more than two sets. If you do a Burpee pull-up every four seconds and go unbroken on the Wall Balls, you will be at about 6 minutes of total work, not including rest and transitions.
How it should Feel: GASSY with a mix of MUSCLE ENDURANCE. If you can stick to big sets on the Wall Ball, this one will have you feeling the burn and breathing heavily simultaneously.

WORKOUT STRATEGY & FLOW
Burpee Pull Ups: Rushing through these will only result in longer rest periods between movements. Stay steady and slow down the final 2-3 reps.
Wall Balls: Big hips and breathing through the motions need to be the focus. 2 sets is the goal, and if you have it in you to go unbroken without causing an implosion on burpees, then go for it.

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

In 2 Minutes complete max reps of the following complex
6 Handstand Shoulder Taps against wall [right/left =2 reps] + 3 Kipping HSPU + 1 Strict HSPU

Score is total number for FULL complexes complete + reps of complex not completed

WOD: 3 Sets (1 Set Every 10 minutes)
6 Rounds:
4 Dumbbell Thrusters (2×22.5/15)
6 Toes to Bar
24 Double Unders

*If you are feeling beat up this week and can’t hold intensity for 3 sets, then perform 2 sets and score the slowest set twice.

**Sub V Ups as Rx’d if needed to save your hands.

TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Every movement should be unbroken. Challenge yourself to keep your transitions quick and efficient without getting out of control.
How it should Feel: CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort. This was a 20-minute AMRAP in the Open. You should be moving at a pace each interval you could sustain for that time period.

WORKOUT STRATEGY & FLOW
Dumbbell Thrusters: Unbroken! Just be smooth and focus on breathing at the top of each rep.
Toes to Bar: Unbroken! Big hips and snap those legs up with some aggression.
Double Unders: Unbroken, lay your rope down after each set, or you will be sorry when you’re stuck untangling it for 5 minutes.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 High Hang Snatch @ 60%
2 High Hang Snatch @ 70%
1 High Hang Snatch @ 80%
3 High Hang Snatch @ 70%
2 High Hang Snatch @ 80%
1 High Hang Snatch @ 90%

WOD:

AMRAP 8 Minutes
10 GHD Sit Ups / Anchored Sit Ups
12 Box Jump / Step Down (24/20)
14 Dumbbell Power Snatch (22.5/15)

-rest 4 minutes-

AMRAP 8 Minutes
8 x Toes 2 Bar/ GHD or Abmat MB Sit ups
10 Dumbbell Walking Lunge (22.5/15)
12/10 Calorie Bike

*Aim for each round to take the same amount of time within each AMRAP

TARGET SCORE
Target Rounds: 4+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY! Imagine you had to sustain each of the 8-minute intervals for a hypothetical 30-minute AMRAP. That is the pace you should be moving at.
How it should Feel: CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort.

WORKOUT STRATEGY & FLOW
GHD Sit Ups: Cool and collective through these sets. This should be the station where you need to establish a sustainable, steady breathing pattern across both amraps.
Box Jump: Pause at the top for a quick breath, no rebounding, and be aggressive with the turnaround from rep to rep.
Dumbbell Power Snatch: Big hips and every rep with a slight pause at the top to breathe. Unbroken is the only way we want to perform these sets.
Dumbbell Walking Lunge: No stop, unbroken, whatever you want to call it, just don’t stop moving until it’s the work is done.
Bike: Moderate pacing (70-75%) to stay under 45 seconds. Get on and get moving while aiming to slow down the final 2 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 and 30 seconds.

1 Back Squat @ 60%
1 Back Squat @ 65%
1 Back Squat @ 70%
1 Back Squat @ 75%
1 Back Squat @ 80%
1 Back Squat @ 85%
1 Back Squat @ 90%
1 Back Squat @ 90 – 100%

WOD: Partner Workout
3 Rounds For Time
P1: 10 Deadlift (102/70)
P2: 10 Bar Muscle Ups
*switch* each complete 3 rounds

-into-

2 Rounds For Time
P1:20 Hang Power Clean (60/40)
P2:20 Chest to Bar Pull Ups
*switch* each complete 2 rounds

-into-

1 Round
P1: 30 Shoulder to Overhead (60/40)
P2: 30 Pull Ups
*switch*

BMU Progression – 1 x BMU = 2x Burpee C2B

TARGET SCORE
Target Time: sub 15 minutes
Time Cap 21 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing needs to be aggressive but also strategic between one another to avoid blowing up your grip. These 3 couplets are short but will hit you harder than you think. Be vocal and always have a back to your backup plan. Also, practice synching up on all the movements before starting; just don’t assume you will be fine.
How it should Feel: LACTIC ACID PARTY! And GRIPPY! Find a partner of equal caliber and willing to go into that dark hole with you…3 times.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be moderately light (-60%) where all sets could be completed unbroken.
Bar Muscle Up: 1-2 sets is the goal, and you might want to veer towards 2 sets if you are worried about your grip.
Hang Power Clean: 2 sets would be the way to go if you need to go 3 sets, just keep the rest between short and sweet. Weight should be moderate (-60%), but will feel significantly heavier due to grip fatigue.
Chest to Bar: 1-2 sets and don’t push each other to go to failure.
Shoulder to Overhead: Lightweight (-40%) to complete reps of 15 or more. Be hips and breathe through the motion. Open your hands at the top and relax your grip as much as possible.
Kipping or Butterfly Pull Ups: 2-4 sets, at this point in the workout, it’s whatever you got left. Smaller sets mean less 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 1 minute and 30 seconds.

3 Hang Pause in the Hole Clean @ 60%
2 Hang Pause in the Hole Clean @ 70%
1 Hang Pause in the Hole Clean @ 80%
3 Hang Pause in the Hole Clean @ 70%
2 Hang Pause in the Hole Clean @ 80%
1 Hang Pause in the Hole Clean @ 90%

*Hang is from below the knee.
* pause at bottom on squat

WOD:

960m run/ 1200 Row

-rest 3 minutes-

24 Calorie Row ( or Run) ( check distance)
24 Devil Press (2×22.5/15)
24 Calorie Row

-rest 3 minutes-

960m run/ 1200 Row

TARGET SCORE
Target Time: 3-5 minutes on each Run. Sub 5 minutes on the Row/Devils Press
Time Cap: 6 minutes for the Runs. 8 minutes for the Row/Devil Press

STIMULUS and GOALS
How to Pace: CHALLENGE! The first run should be the fastest you can repeat after the rest times and the Row/Devil Press. Be aggressive but not reckless on the first run. The Row/Devil Press should be the same effort as the initial run.
How it should Feel: GASSY! You should be moving at a high but sustained effort throughout. This means you are getting pretty uncomfortable but never feeling out of control.

WORKOUT STRATEGY & FLOW
Run: Attack both. be slightly cautious on the first with the awareness that you will have to go into an intense couplet after. Effort should be moderately-high (80%+) with the goal to sprint to the finish on the final 200m of the second 800.
—–we really want you to run, but if you need to sub for injury then 2,000m/1,600m Bike Erg is the best sub.

Row: The first row should be moderate (75% while aiming to slow down the final 3 calories. The second row is all heart, get on and recover the first 5 calories then it’s time to burn it down to the finish. Sub-90 seconds should be the goal on both rows.
Dumbbell Devil Press: Grind through these at a consistent, near non-stop effort. No matter how bad it hurts, just keep trucking along.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Power Clean @ 60%
2 Power Clean @ 70%
1 Power Clean @ 80%
3 Power Clean @ 70%
2 Power Clean @ 80%
1 Power Clean @ 90%
1 Power Clean @ 90 – 100%
1 Power Clean @ 90 – 100%

WOD: 2 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps
200m Run
-rest until 10 minutes then start at the top-

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We are working our Run, Row, Burpee combo again today! Fixate your mind on pushing each portion as much as you can while being able to recover in the rest.
How it should Feel: We are pushing our Gas today so it will be GASSY! Aim to Keep the intensity up and know we have the built in rest so you won’t be out of control with the intensity.

WORKOUT STRATEGY & FLOW
Row: Smooth and intentional here. You can maintain the same fast pace each time on the rower if you have your speed and ability dialed in.
Lateral Burpee Over Rower: Say low here and aim to stay moving. This really spikes the heart rate but this rep count is just at the edge for what many of us could possibly do without drastically slowing down.
Run: Same thoughts as the rower here. Dial in a fast pace for you that you can aim to not fall off of.
Burpee Broad Jumps: This movement is something newer and “fun.” Mark out your distance beforehand so you can know exactly how much effort it takes to clear the line on the broad jump and you won’t waste any unneeded energy. Also find a cadence so you aren’t blowing up ½ through the set of these each time they come back around.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 60%
2 Power Snatch @ 70%
1 Power Snatch @ 80%
3 Power Snatch @ 70%
2 Power Snatch @ 80%
1 Power Snatch @ 90%
1 Power Snatch @ 90-100%
1 Power Snatch @ 90-100%

WOD: 2 Sets
3 Rounds
12 Thrusters (30/20)
12 GHD Sit Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a quick multiple-set triplet with a rest between. Light, manageable reps that should allow for a near non-stop effort. Come out swinging while being cautious of not rushing the crossovers only to have multiple trip-ups. Use the clock and aim for consistent round/set times.
How it should Feel: GASSY! A lot of up and down movement will have you feeling like you are in a club and your jam comes on.

WORKOUT STRATEGY & FLOW
Thrusters: Probably the lightest you will thruster in a long time, so enjoy it! Unbroken and be smooth! Don’t go crazy to get your heart rate all fluttered. Breathe through the motion and pause for a half second at the top to stay controlled.
Kipping Toes to Bar OR GHD Sit Ups: Smooth and steady with the intent to use this station as the recovery area. Be aggressive getting on and off, but once you start, find a great cadence that you can breathe well throughout.
Crossover: This is the only area of concern; you either have it, or you don’t, so take a deep breath before starting and try and complete it within 3 sets or less. Lay your rope down neatly after each set to avoid a tangled mess.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Deadlift @ 60%
3 Deadlift @ 70%
1 Deadlift @ 80%
5 Deadlift @ 70%
3 Deadlift @ 80%
1 Deadlift @ 90%
1 Deadlift @ 90 – 100%
1 Deadlift @ 90 – 100%

WOD: 10 Rounds
200m Run
3 Ring Muscle Ups / OR x6 Chest-2-bar + 3x Ring Dips

TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Not the type of workout where it’s a max effort sprint, but rather a solid, aggressive pace. Given the low reps and short distance, there is no real potential for burnout. The focus must be to find a pace early on to keep rounds on the minute.
How it should Feel: GASSY into CARDIO! No reason to stop or slow down. Depends on your gymnastic proficiency and ability to stay mentally tough through the 10 rounds.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderately fast (80%+) while focusing a slight build-up pace and then slowing down the final 10-15m before reaching the rings.
Muscle Ups: Unbroken is the intention! Don’t just stop and look at them; get right to work. Try to limit the amount of time you are getting chalk or have it with you on the run. If you must break, then we want no more than 45 seconds spent on these before scaling the reps.
—–sub with Bar Muscle-Up OR 2 Burpee Pull-Up

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 In the Hole Front Squat @ 60%
3 In the Hole Front Squat @ 70%
1 In the Hole Front Squat @ 80%
5 In the Hole Front Squat @ 70%
3 In the Hole Front Squat @ 80%
1 In the Hole Front Squat @ 90%
1 In the Hole Front Squat @ 90-100%
1 In the Hole Front Squat @ 90-100%

WOD: AMRAP 9 Minutes
3 Squat Cleans (70/47)
1 Wall Walks
3 Squat Cleans (70/47)
2 Wall Walks
3 Squat Cleans (70/47)
3 Wall Walks
6 Squat Cleans (70/47)
4 Wall Walks
6 Squat Cleans (70/47)
5 Wall Walks
6 Squat Cleans (70/47)
6 Wall Walks
9 Squat Cleans (70/47)
7 Wall Walks…

TARGET SCORE
Target Reps: 48+ (through the 6 Wall Walks)
Minimum Reps before Scaling: 25 (Through the 4 Wall Walks)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the round will feel like an endless pit. Start with a controlled and methodical pace that allows you to breathe comfortably between movements.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!! The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.

WORKOUT STRATEGY & FLOW
Squat Cleans: Weight should be light and comfortable (under 65% of 1RM). All reps should be completed in singles to avoid prolonged rest between movements.
Wall Walks: Try and complete these with minimal rest time between reps. If you feel yourself start to blow up, it’s time for a quick pause or roll out at the bottom.

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.