Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-70% 1RM Snatch
*Touch and go.

Part B: WOD

30:00 AMRAP
1000m Row
30 Toes to Bar
6 Rope Climbs (OR 18 Strict Pull Ups)

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Rounds: 5+ Rounds
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: STEADY! While there will be a temptation to do the first round, or two, with minimal breaks, we think it is a good strategy to have a breaking plan in place before the workout starts. 30 minutes is a long time! Try to make each round paced as close to the same as possible to have the best outcome possible! Your Row pace should be somewhat conservative as much more time can be made up on the Toes to bar and rope climbs overall. Most guys will want to row in the low mid 1:50s and ladies around 2:10-2:15 range. (with variance for outliers)

How it should Feel: GRIPPY And MUSCULAR ENDURANCE into CARDIO! Every movement is a pull so respect the amount of pulling capacity total. Your grip will be fatigued. Your core will possibly be the most tested with all the hip flexion from toes to bar and rope climbs. Know your abs will be fatigued and be ready to break briefly, then push through towards the end. Below are a few breaking strategies that can work for various levels of athletes on toes to bar
12-10-8
8-8-7-7
8-7-6-5-4
5-5-5-5-5-5

WORKOUT STRATEGY & FLOW
Row: Use your typical damper setting and pulling pattern. Nothing to change on gameday. Stay controlled and don’t completely send this ’til your last round. Effort until then should be about an 80% row pace.

Toes to Bar: find a smooth rhythm that allows for an open arch. In your warm-ups, work on breathing through each rep and staying long to emphasize total body power and kip each rep.

Rope Climb: Efficient foot clamp and big pulls up the rope will be key on these. Not losing any energy with slipping during the climb and having effortless descents will pay off big time in later rounds.

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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

10 Minutes (Every minute on the minute)
1 Back Squat
*Start at 60% and build to 85-90% 1RM Back Squat.

Part B: WOD

15:00 AMRAP
2 Ring Muscle Ups (OR 4x Burpee Pull Ups)
2 Back Squats (100/70kg)
10m Hand Stand Walk
*Add 2 reps to the muscle ups and squats every round.
**Every 1m HS walk is a rep

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Every 5ft of Handstand walk = 1 rep
Target Reps each set: 120+ (through the round of 12)
Minimum Reps before scaling each set: 90 (through the round of 10)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This workout will become extremely dense, quickly. If you finish the round of 12 you will have completed 42 Ring Muscle Ups and 42 Heavier Back Squats. Pacing both the barbell and muscle ups accordingly will likely lead to the most success.

How it should Feel: MUSCULAR ENDURANCE! This one is all about pressing fatigue, shoulder stability and leg endurance. Your shoulders will get tired from RMU pressing, handstand walk stability and holding the bar on the back rack. For most athletes, we think it makes sense to break the Ring Muscle Ups early and often. Even quick 3s on the 6s isn’t much time to get a quick break. There will be a ton of separation after the round of 12 and beyond. Saving yourself for those later rounds will pay dividends. We suggest having a “maximum rest time”. If you start to rest longer than that, break your ring muscle ups into smaller sets to keep yourself moving in the workout. It is better to do smaller sets with shorter breaks than it is to do large sets early and blow up with 3-4 min left in the workout.

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Stay long and controlled on these. Remember to pull/press down on those rings in the back swing! And don’t get lazy in the dip. Set yourself up by getting into an advantageous position to start each dip with your turn over.

Back Squat: From the rack. Position is king here and smooth is fast. Don’t be rushed and stay tight in the core. Belting up is likely a good idea with a velcro belt to quickly put it on and off. Drive out of the hole and minimize tension by not over resting at the top of each rep.

Handstand Walk: Stack your hips over your shoulders. 15ft increments are ideally quick to minimize time under tension. Have a quick shakeout at the halfway point if necessary.

Part C: Gymnastics

2 rounds of:
minute 1: 30 second Handstand Hold Against Wall
minute 2: 10 Wall Facing Strict Handstand Push Ups
minute 3: 15 Kipping Handstand Push Ups
minute 4: Max Deficit UNBROKEN Strict Handstand Push Ups [4in/2in] Begin next round at the 6 minute mark

Score is both rounds of Max Deficit UNBROKEN Strict Handstand Push Ups

STIMULUS and GOALS
How to Pace: GRIND, We want to move quick to take advantage of the rest within the minute.
How it should Feel: MUSCULAR ENDURANCE, pressing mechanics will feel taxed.

WORKOUT STRATEGY & FLOW
Handstand Hold: Concentrate on pressing through ground to stay engaged.

Wall Facing HSPU: Do not arch or pull head out of alignment- this makes moving straight up and down more difficult

Kipping Handstand Push Up: Brace your abs as you move through the kip. The straighter your spine, the easier you will move.

Deficit Strict Handstand Push Up: Drive palms through ground on way down AND up. Tighten core as you’re pressing so you don’t arch!

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.

1 Clean Pull + 1 Power Clean + 1 Split Jerk @60% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @65% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @70% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @75% 1RM Clean and Jerk

Part B: WOD
Tabata Style: Work/Rest
For total reps, every 2min 30sec for 5 rounds, complete:
8x 25m Shuttle Runs (250m Row/ 16/12 Cal AB
10 Clean and Jerk (60/45kg)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 30+ (5+ burpees each set)
Minimum Reps before scaling each set: 22 (2 burpees each set)

STIMULUS and GOALS
How to Pace: GASSY and LACTIC ACID PARTY into PAIN CAVE!! This workout will be fast. Ensure you warm-up well to treat this like a true high intensity effort. The pain will set in after round 3 and you have to stay in it through round 5!

How it should Feel: CHALLENGE into PAIN!!! Due to the nature of the workout, your movement speed will dictate your pacing on the leaderboard. In your warm-up, practice working your shuttle run pace and cadence, how you will cycle the barbell and your rhythm, footwork and total overall speed on burpees. You have to start somewhat fast and stay fast to accumulate a competitive number of burpees on this. For those with Games aspirations, you likely need to get 10+ burpees each round at minimum.

WORKOUT STRATEGY & FLOW
Shuttle Run: To have a chance in this workout these need to be done in 60-75 seconds. That’s 1 shuttle every 6-7 seconds which is fast! Respect the speed needed and stay mentally tough to sustain that pace. Don’t change up how you normally do these but do them with intensity.

Power Clean and Jerk: Touch’n go will blow up your heart rate but you can do some 2s and 3s likely if you go right back to the barbell after sets and you are very capable in your barbell cycling. Quick singles are the way for most of us to stay in it.

Lateral Burpee over the Bar: Your footwork is important here and how low you stay to the ground. Low and go for each rep on these. Do your best to not stand up all the way as you jump over the Dumbbell as this is a time waster in a workout like this. For those who are burpee ninjas, try to get your chest to the ground first with soft, bent arms, and then let your hips fall into the ground to “kip” into your next rep. There’s no time to rest and all of them need to be essentially a sprint pace. We recommend jumping most to all to keep your speed up. There isn’t time to step down. Race the clock here and see if each round you can squeak out 1 more than planned.

Part C: Gymnastics

Week 4
Do 3 sets:
5 x ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x jumping pull up with slow descent / strict pull ups

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 4 minutes.

3 Sets
20m Sandbag Carry / KB front Rack Carry
6 Sandbag Squat/ DBL KB Squats
6 Sandbag Step Up/ Farmers Hold Box Step Ups
20m Sandbag Carry / KB front Rack Carry
6 Sandbag Squat/ DBL KB Squats
6 Sandbag Step Up/ Farmers Hold Box Step Ups

*All done @8/10 RPE.

Part B: WOD

2 rounds
15 Deadlifts (90/60kg)
15 Chest to Bar Pull Ups

-must finish prior to 5 minutes-

2 rounds
12 Deadlifts (100/70kg)
12 Chest to Bar Pull Ups

-must finish prior to 10 minutes-

3 rounds
9 Deadlifts (110/80kg)
9 Bar Muscle Ups

-must finish prior to 15 minutes-

3 rounds
6 Deadlifts (315/205)
6 Bar Muscle Ups

-Time cap 20 minutes-

TARGET SCORE
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
Target Time: sub 17 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! This is a cascading, time-gated ladder workout that increases loading and gymnastics difficulty at every checkpoint. Each section must be completed before the next time cap, creating urgency while demanding smart pacing and strategic sets to avoid grip fatigue.

How it should Feel: MUSCULAR ENDURANCE and GRIPPY into CARDIO! Fast with heavy breathing off the start. Muscle fatigue will build with stress on the posterior chain and grip.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should start moderate (50-55% or less of 1RM) and build to a heavy (80-85% or less of 1RM). Each set of reps should be broken into multiple sets to avoid blowing up your grip.

Kipping Chest to Bar: Unbroken or 2-3 quick sets if you know your grip will suffer.

Kipping Bar Muscle Up: Same as chest to bar. Break if needed to save your forearms and control your heart rate.

Part C: Gymnastics
4 rounds 90 seconds of work/90 seconds of rest.
Begin each round with 50 ft Handstand Walk [25ft down/25ft back] THEN complete Max Strict Handstand Push Ups with in the 90 seconds

Score is total Strict Handstand Push Ups for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE, Shoulders and triceps will get a gooooood workout today!

WORKOUT STRATEGY & FLOW
Handstand Walk: Try to go unbroken on the 25ft sections, if possible
Strict Handstand Push Up: Continue to press heel of palm through the ground on both descent and ascent.

SCALING:
3 rounds 90 seconds of work/90 seconds of rest
Begin each round with 25 Box Handstand Shoulder Taps THEN complete Max Strict Box Handstand Push Up or Tricep Push Ups with in the 90 seconds

Score is total Box Handstand Push Ups or Push Ups for all rounds combined.

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

10 Sets (New set every 30 seconds)
1 Clean and Jerk @82-85% 1RM Clean and Jerk

Part B: WOD

4 Rounds
200m Run/ 250m Row/ AB 16/12CAl/ Shuttle x 8
10 GHD Sit Ups (OR 16 Abmat Sit Up)
5 Bench Press (70/50kg)

-rest 2 minutes-

2 Rounds
300m Run/ Row 350m/ AB 21/16cal
20 GHD Sit Ups (OR 32 Abmat Sit Up)
10 Bench Press (70/50kg)

-rest 2 minutes-

480m Run/ 500m Row/ 30/20Cal AB
30 GHD Sit Ups (OR 48 Abmat Sit Up)
20 Bench Press (70/50kg)

TARGET SCORE
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a descending-rounds, ascending-volume interval piece that builds toward a high-fatigue bench press finish. Each section increases in volume but reduces rounds, demanding more sustained output and greater muscle endurance as you go. The pairing of aerobic biking, core fatigue from GHDs, and upper body pressing creates a potent mix that challenges your pacing, shoulder stamina, and midline control.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Upper body muscular endurance under aerobic fatigue, especially targeting the chest, shoulders, and triceps, with cumulative fatigue from GHDs affecting posture and stability during the bench press.

WORKOUT STRATEGY & FLOW
Run: Treat this as a controlled push 80–85% effort. Focus on breathing and relaxing your shoulders.

GHD Sit Up / Sit Ups: Non-stop if possible, but don’t rush. Breathe through the motion on every rep.

Bench Press: This is the primary limiter of the workout . Go unbroken in early rounds if possible (5s and 10s), but break early and smart as reps climb. Don’t use over 65% of 1RM for this workout.

Part C: Gymnastics
Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright

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

10 Sets (New set every 30 seconds)
1 Snatch @82-85% 1RM Snatch

Part B: WOD

15 minute EMOM (5x rounds)
Minute 1: 10 Dumbbell Snatches (30/22.5kg) (OR 20 Dumbbell Snatch (22.5/15kg))
Minute 2: 4 Wall Walks
Minute 3: 2 Rope Climbs (OR 6 Strict Pull Ups)

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate to moderate/high intensity
Target Time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: STEADY! The goal is to complete each minute’s work in 30–40 seconds, leaving time to rest and reset. As the rounds progress, athletes will feel shoulder fatigue, especially when going from wall walks to rope climbs.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! This workout is more about movement quality and composure under fatigue than intensity. Treat this as a skill and stamina builder, not a sprint.

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: Weight should be moderately heavy, but still allow for unbroken sets. Big hips on every rep while focusing on breathing and being efficient.

Wall Walk: Touch and go with little to no hesitation between reps is our aim today.

Rope Climb / Strict Pull Up: Stay calm and efficient. Use legs first to save arms. Focus on clean foot clamps and quick transitions between reps.

Part C: Gymnastics

4 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second L Sit On Box / Parallettes / Rings THEN complete Max Kipping Toes To Bar

Score is total Kipping Toes To Bar for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND: We are pushing ourselves to gain capacity.
How it should Feel: GRIPPY & MUSCULAR ENDURANCE: Building grip strength on rig is going to help with gainzzzz

WORKOUT STRATEGY & FLOW
L Hold: Aim to get legs parallel to floor
Kipping Toes to Bar: Get a good “meaty” grip and focus on quick return

Scale
3 rounds 90 seconds of work/90 seconds of rest
Begin each round with accumulating 30 second Tuck Hold THEN complete Max Kipping Knee Raises

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: WOD

2 Sets
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Row / AB / Ski / Shuttles (calories)
Bear Hug Sandbag Carry (meters) (70/35kg) (OR Kettlebell Front Rack Carry (2×24/16kg))

-Rest 3:00-

AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Sled Push (70/50kg) (meters)/ Lunges KB (2×24/16kg)
Row / AB / Ski / Shuttles (calories)

-Rest 3:00 between sets-

TARGET SCORE
Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
* SCORE:* Checkmark for completion!

Scaling is only needed if you can’t stay moving at a steady pace today without getting overly fatigued at the weights provided.

STIMULUS and GOALS
How to Pace: This two-part workout is a long, zone 2 aerobic piece that emphasizes breathing control, and sustainable pacing across ascending volume. With an RPE of 5-6, the intent is not to redline or race, but to build aerobic capacity while reinforcing strong positions under fatigue using carries, sleds, and cyclical work.

How it should Feel: You should finish feeling good, not wrecked. This is long-game aerobic work, not intensity-driven.

WORKOUT STRATEGY & FLOW
Row/Bike Erg/Ski: Smooth and steady while breathing through the motion and keeping the heart rate under control.

Sandbag Bear Hug Carry / Double Kettlebell Front Rack Carry: Focus on staying upright and footwork. Walk, don’t rush.

Sled Push: Steady drive, no sprinting. Keep steps controlled and make sure weight is moderate.

Double Kettlebell Farmer’s Carry: Weight should be moderate and allow for near unbroken sections. Stay moving, don’t run.

Part B: Gymnastics

Week 4
Do 3 sets:
5 x ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x jumping pull up with slow descent / strict pull ups

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: WOD ONLY. Hero WOD: Murph

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Choose how you are going to do Murph Today. Either way, 15min before end of class, stop where you are at, and head out for your 1.6km run or 2km Row! or AB

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Hero: Murph
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 50 minutes
Time Cap: 1 hour 30 minutes

STIMULUS and GOALS
Murph time! Honor our veterans and be thankful for our Freedom! This is always a great test of our muscular endurance and cardio that we can test our mental toughness during.

How to Pace: GRIND into, PAIN CAVE! You’ve got to stay mentally tough and stay moving.

How it should feel: MUSCULAR ENDURANCE into PAIN!!! Murph is total body fatigue eventually and then it just hurts!

WORKOUT STRATEGY & FLOW
You may choose if you partition reps, do strict pull ups, and/or wear a vest. It can be fun to change up which exact version you do from year to year. We like using a smaller whiteboard or some system to help you tick off reps as you move along.

Run: Use a consistent pace you can do for the first and last mile! Don’t come out too hot.

Strict Pull Up or Kipping / Butterfly Pull Up: Stick to manageable sets of (likely 5-10) out of the gate. Keep the kip forceful and fast to save the arms, and minimize time under tension.

Push Ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets on a disciplined time interval to stay consistent. Don’t fry out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.

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: WOD

Heavy Isabel
30 Snatches (80/55kg)

-rest 10 minutes-

30 Ring Muscle Ups / 40x Bar MU / (OR 30x (1 Burpee + 2 Pull Up)

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Time each workout: sub 7 minutes
Time Cap each workout: 10 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE or STEADY, depending on how comfortable you are with each movement! You need to average at least 5 reps per minute to finish under the time cap. Be smooth and steady on the first workout, get a solid rest, and maybe get a little aggressive on the final workout.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! All pulling, so be ready for your shoulders and grip to be under constant duress.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight should be moderately heavy, and you can complete consistent singles with little rest between them. Power is ideal, but if legs begin to fatigue, or this weight is only doable with squatting, don’t hesitate to go to Squat Snatch.

Kipping Ring Muscle Up: I like a comfortable, big set off at the start that won’t risk early muscle fatigue. After that, drop into sets you can sustain all the way through 30.

Part B: Strength & Skill

4 Sets
10 Dumbbell Incline Piston Bench Press@7-8/10 RPE
*Rest as needed between sets.

SUPERSET with:
4sets
10x Single Arm Rows each side

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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: WOD

2 Sets
300m Row
15 Front Squats (50/35kg)
100 Double Unders
15 Shoulder to Overhead (50/35kg)
100 Double Unders
15 Thrusters (50/35kg)
300m Row
-rest 5:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus should feel like a sustained grind with a sprint-style finish. The goal is to complete each set with consistent pacing through the row/barbell movements and composure on the double unders, knowing you’ll get a full 5:00 rest between efforts.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The barbell is light enough to move quickly, but the volume and transitions will tax your shoulders, lungs, and grip, especially during set two.

WORKOUT STRATEGY & FLOW
Row: Your pacing should be moderately aggressive (75% or higher) and consistent on both sets. The final row on both sets can be pushed a little more since rest follows.

Double Under: Play it smart here, plan for breaks if this is not your strong suit. Go unbroken if it doesn’t put your shoulders/legs in a deficit on thrusters.

Front Squats: The weight should be light (under 45% of 1RM) and allow unbroken sets across.

Shoulder to Overhead – can be Push Press or Push Jerk: Same as the front squat, get right to work and stay unbroken. Breathe through the motion with a slight pause at the top of each rep.

Thruster: Unbroken is the goal, however, break into 2-3 quick sets if needed to maintain intensity. Be smooth and steady with purposeful breaths at the top of each rep.

Part B: Accessory

*Do a set every 4 minutes.

3 Sets
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)/ DBL KB Deadlift/ Front Rack Squats
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
**All done @8/10 RPE.

Part C: Gymnastics

3 rounds
minute 1: 45 seconds of weighted Hang on Rig [45/25 dumbbell between legs] minute 2: Rest
minute 3: 45 seconds of Max Strict Toes To Bar [see notes] minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
minute 6: Rest
— repeat cycle for 3 rounds —

Score is total for all Toes To 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.