Strength & Skill

PART A:

*Do a set every 1 minute and 30 seconds.

5 Sets
10 Dumbbell Incline Bench Press
*Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.

PART B: 
*Do a set every 2 minutes.

4 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.
**Score is the Weighted Pull Up.

PART C: WOD

3 Rounds @75% effort
21 Hang Dumbbell Clean and Jerks (1×50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 1 minute-

3 Rounds @80% effort
21 Toes to bar
15 Dumbbell Deadlifts (2×50/35)
9 Calorie Ski

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: 7-8 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! Here’s a nasty two-piece triplet where the movements jump around on their sets each workout. Pacing on each workout should be moderate, with strategic sets to avoid blowing up your grip. Rest is short between workouts, and it will be tough to get a solid recovery before going into the next.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Your shoulders will be under constant duress, so make it a point of emphasis to break early and often.

WORKOUT STRATEGY & FLOW
Dumbbell Hang Clean and Jerk: The weight should be moderate and moveable for unbroken sets across each workout. Be overly aggressive with your hips, and remember to relax the non-working hand to help keep your grip loose.

Ski: Use moderate and steady pacing (75%) on all three workouts. There is no need to go crazy here, so focus on big hips and breathing through the motion.

Bar Muscle Ups / Toes to Bar: Unbroken might be tempting, but we strongly encourage you to break into two quick sets to avoid wrecking your grip and shoulders or over-resting between stations.

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

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

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

PART A: Strength & Skill

*Do a set every 2 minutes.

3 Sets:
5 Box Squats/ Pause Back Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats/ Pause Back Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes
* Pause 2sec

PART B: WOD

3 Sets
2 Rounds
11 Overhead Squats (40/30kg)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) between sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a similar style to earlier in the week, but this time, it’s only two rounds of fast-pacing, moderately high-intensity heart-pounding movements. Keep rounds consistent and transitions aggressive while taking the first set a little lighter on the pace to feel it out and then trying to increase across the following two sets.

How it should Feel: LACTIC ACID PARTY! The legs will swell up like they were attacked by bees. Control your breathing and focus on shaking out the quads during the rest.

WORKOUT STRATEGY & FLOW
Overhead Squat: Unbroken! The weight is light, so you should be able to squat snatch and get right into it without hesitation. Breathe through the motion, and make sure you stand up all the way on each rep.

Box Jump: Be careful after the squats! Height should be comfortable, and you shouldn’t think about it. We recommend stepping or jumping down after each rep to avoid rebounding and unnecessary pressure on the Achilles.

Burpees over the Bar: You may perform these lateral or parallel to the bar! Either way stay low and keep moving. Those skilled at these would aim to complete them under 30 seconds every time.

PART C:

3 rounds of your Max 1 minutes of Handstand Push Ups

– Rest 1 minute between rounds –

Score is total reps for all 3 rounds.

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

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

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

PART A: Strength & Skill

*Do a set every minute.

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

PART B: WOD

Partner Workout
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

1 Partner on Devils Press and 1 on Bike. Each partner switch when both stations are completed.

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Ascending workouts are tough, and this partner style is no exception. Start off on the safe side with the pacing on the bike and dumbbells to prepare physically and mentally down the road. AIm for consistency on the bike with a near non-stop effort through the Devil’s Press.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! There is no need to go crazy on the devil press for the first few rounds, as the bike will take some time. Stay moving and enjoy it when you get a break because the script will flip on where your rest is as it goes on.

WORKOUT STRATEGY & FLOW
Dumbbell Devil Press: The weight should be moderate, and there should be no hesitation from rep to rep. Keep your cadence smooth while focusing on breathing at the bottom and top of the rep.

Bike: Get on and ramp up for the first few seconds, then settle into a moderate-push pace effort. The goal should be to keep the bike under 40 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.

Strength & Skill

PART A:

*Do a set every minute.

1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press

PART B:
*Do a set every minute.

1 Split Jerk @70-75% 1 RM Split Jerk
1 Split Jerk @80-83% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @90-93% 1 RM Split Jerk
1 Split Jerk @95-95+% 1 RM Split Jerk

PART C: WOD

3 Sets
3 Rounds
12 Wall Balls (15/10kg (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute between sets

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Establish a pace in Round 1 of Set 1 that can be maintained across all rounds. Both scores (1 for each 3-round section) should be similar in time or slightly faster for the second set of 3-rounds. Be sure to utilize the time between stations to shake out the arms in preparation for pull-ups and wall walks.

How it should Feel: MUSCULAR ENDURANCE! Transitions are important for maintaining a pace or getting faster through the second set. Reps are small enough that unbroken/non-stop should be the goal.

WORKOUT STRATEGY & FLOW
Wall Balls: It’s heavier, but the goal should still be unbroken. If Two is realistic and keeps moving, then so be it; just keep the rest short.

Strict Pull Up: Unbroken would be great, but your arms might be fried. Do 2-3 quick sets, and maybe think about alternating your grip (chin-up/pull-up) each set.

Wall Walk: Touch and go at the bottom without hesitation. Try to keep these under 25 seconds.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

-2nd Wave-
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch

*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

Example Sets
@0:00
5 Single Power Snatch then 1 Pause Overhead Squat @140lb

PART B: WOD

2 Sets:
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
Rest 3min

2 Sets:
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
Rest 2min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
SCORING = 4 sets you will enter times for total.
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Three mono-structual couplets that will light the lungs up. We should start off with a moderate-high push pace effort, and as the volume decreases, the intensity should steadily rise. Be aggressive on the transitions and focus on keeping your breathing under control. Try to keep the round times consistent until the final third round.

How it should Feel: GASSY! We can not stress enough how important it is to get your heart rate under control during the rest and be ready to roll when the time hits. Transitions are going to be where this workout is won and lost, so don’t waste time getting right to work.

WORKOUT STRATEGY & FLOW
Row: Start the first set at a moderate effort (75%), and by the final workout, we should be near a sprint pace. Breathe through the motion with a strong/aggressive lower body drive.

Bike Erg: As with the rower, be steady off the start and then start to ramp it up on the final two workouts. Stand up for more power and settle into your pace after a few seconds.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
x3 sets Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 rounds.

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

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

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

PART A: Strength & Skill

*Do a set every 3 minutes.
(x2 rounds of each before dropping reps)
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
** Bench or box or Paralette Dips

PART B: WOD
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
25 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
20 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
15 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
10 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)
5 Shoulder Press (40/30kg)
10m Dumbbell Front Rack Walking Lunge (2×30/20kg)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: GRIND! Pacing should be moderate (70-75%). Upper and lower body wrecker today, where your shoulder/leg endurance will be put to the test. Strategic and purposeful pacing/sets will be the key to surviving. The weight and reps will limit intensity up some today which is fine. Complete the work with quality movement and pushing through muscular fatigue.

How it should feel: MUSCULAR ENDURANCE! Reps descend, but it’s a constant front rack position. Know when it’s time to break, or you might be stuck standing there for a while.

WORKOUT STRATEGY & FLOW
Double Dumbbell Front Rack Walking Lunge: The weight is moderately heavy but still doable for unbroken 25-foot lengths. Find that sweet spot on the shoulders that allows you to breathe and remain upright while focusing on staying steady. If you don’t have access to 25ft, you can complete 8 lunges in place!

Strict Press: The weight may seem light, but let me assure you that it adds up quickly. We recommend breaking this into fast sets of 5-10 reps. Trying to push to failure is never a good idea on strict movements, so be smart and play the long game.

PART C: Finisher
Dead Hang for time.

score time for hold

PART D: Optional Extra
3-4 Sets
10 Kneeling Barbell Bicep Curl + 20 Alternating Dumbbell Hammer Curl (10 each side)
*Rest as needed between each set.
**Score Bicep Curl and put Dumbbell Hammer Curl weights in notes.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat

PART  B: WOD

2 Sets: 15-12-9
AB Cal 15-12-9 (run 200/150/100) Row (250/200/150m)
Hang Power Snatch (40/30kg)/ KB SWING heavy
Bar Facing Burpees
-Rest 4 minutes between sets-

*Female Calories: 12-10-8

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! 3 grueling sets where you have to keep your foot on the pedal and hold on. There is no real reason to stop other than to breathe. Come out with a moderate/fast push pace effort (80-85%) while aiming to replicate pacing across movements and sets. The 3rd time through should be your fastest but don’t sell out early. Kick it up on that set of 12s then empty the tank on that final round of 9.

How it should Feel: LACTIC ACID PARTY! During the break, it’s all about controlling your heart rate. Be methodical, stand there, and look at your equipment.

WORKOUT STRATEGY & FLOW
Bike / Row / Run: Moderate-high intensity here (80-85%) while avoiding coming out too hot. Be aggressive when getting on and off the erg, but don’t blow your lungs up so you can not get to work on the barbell. Slow down the final 2-3 calories every time before transitioning. Sub 50 seconds is a great goal for each opening set of calories.

Hang Power Snatch: The weight is light (under 60% of 1RM power snatch), and all reps can be completed unbroken. If you need to break, keep it short and focus on relaxing your grip at the top of each rep.

Bar Facing Burpees: Smooth and steady here while keeping your heart rate under control. The only time we should see that pace increase is the final set of 9.

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

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

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

PART A: Strength & Skill

7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.

WOD: 2 Sets
3 Rounds
7 Sandbag Cleans (70kg/35kg)/ 7 x DBL KB Cleans
7 Sandbag Squats (70/35kg)/ 7x DBL KB Front Rack Front Squats
-straight into-
3 Rounds
15 GHD Sit Ups/ Anchored MB Situps
20m Handstand Walk/ Wall Hold Shoulder Taps
-straight into-
3 Rounds
7 Bar Muscle Ups/ Chest 2 bar Pullups
30m Sandbag Carry (70/35)/ DBL KB Farmers Carry
-rest 5 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: sub 13 minutes
Time Cap each set: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! Three quick triplets that start with heavy lifting, transition into gymnastics, and then give us a taste of both with the final. Pacing on all three should be aggressive while mirroring round times across. Try to keep stations as close to non-stop/unbroken as possible while using the between movements as rest.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Every single body part is going to be hit today. Control your breathing and take your foot off the gas slightly to survive.

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

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

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

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.

WOD: 

50/40 Calorie Row/ Run 480/AB 38/30
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row/ Run 400/ AB 30/24
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row/ Run 300/ AB 21/18
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row/ Run 200/ AB 14/11
30m Sled Push (70/50kg)/ Alt Forward Lunges (2x 28/20
4 Wall Walks

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 23 minutes (Total time including rest)
Time Cap: 24 minutes (including rest)

STIMULUS and GOALS
How to Pace: STEADY! These are moderately aggressive chippers, where the movements stay the same, but the rest and reps decrease. Coming out with a smooth and consistent pace with calculated breaks early on will allow you to ramp up the intensity as the sets go on.

How it should Feel: GASSY into CARDIO! Each one starts with a good primer for your heart rate and keeps it elevated through a nasty grind of movements.

WORKOUT STRATEGY & FLOW
Row: Pacing should stay the same through each set. Think moderate-steady effort (75-80%) with heavy emphasis on controlling your breathing. No needs to knock yourself out early here. Play it smart and just keep moving.

Lunges / Sled Push: Distance stays the same and weight so you will know what you are in for after the first set. Just stay moving and find a hold that doesn’t over exhaust your shoulders. Try to minimize the amount of rest stops taken. Weight is moderate and should allow for a near non-stop effort.

Wall Walk: Touch and go what you can. Once you feel the burn sink in, adjust to quick shoulder rollouts at the bottom of each rep.

PART C
Death by a Rope PullUP (alt grip)(no Jump)
x1
x2
x3
etc…
Continue this pattern until failure
* share a rope with someone.
** else do Jumping rope Pullup/ Sit to stand

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

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

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

PART A: Strength & Skill

3 Sets (New set every 2 minutes)
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean

3 Sets (New set every 2 minutes)
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean

PART B: WOD: 5 Sets
AMRAP 3 minutes
30/24 Cal AB/ 40/36 cal Row/400m Run
Max Burpees/ DU/ Wall Balls (choose one)
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s cardio day, and that means we will be in it for the long haul. Sets are short with a 3:00 amrap that starts with a buy-in where intensity should be up with a push pace effort. The goal should be to finish the first station in 1:45 or less without emptying the tank. Find that pacing early that allows for a sustainable attempt through each machine.

How it should Feel: GASSY! There’s no way to put it, but other than that, it will take your breath away.

WORKOUT STRATEGY & FLOW
Erg: Focus on utilizing the total body and breathing through the motion. Pacing should be the same whether you start or finish on the ski. 85% effort while ensuring that the final 2-3 calories are slowed before transitioning when it’s the start.

PART C:
Death by Wall Facing Strict Handstand Push Ups
Or Strict HS or Kipping HSPU

Minute 1: 1 Wall Facing Strict Handstand Push Up
Minute 2: 2 Wall Facing Strict Handstand Push Ups
Minute 3: 3 Wall Facing Strict Handstand Push Ups
etc…
Continue this pattern until failure

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.