Strength & Skill

*Do a set every 2 minutes.

5 Sets

1 Snatch Deadlift to Power Position
1 Power Snatch from that power position
1 Floating Power Snatch to parallel
1 floating Pause Snatch

*Floating Pause Snatch: pause in receive for 3 seconds.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.
***All touch n go.

WOD: 3 Sets
2 Rounds
10 Deadlifts (100/70kg)
10 Calorie Bike Erg/ Row / Run
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg/ Row/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go—time for a short, sweet, multiple-set cardio kicker. Everything is low reps and doable with a nonstop effort. You must be disciplined in transitions and aggressive from station to station. The first set is your tester, and then after that, let’s stay attacking and see if we can get each set faster.

How it should Feel:
GASSY! CARDIO! As we stated above, it’s all on you. Be smooth and steady and recover the heart rate during the rest.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be under 60% of 1RM and completed unbroken every round. At no point should you even think about breaking these up.

Bike/ Row Erg: Get on and get turning quickly. We want an aggressive pace (80-85%+) to finish under 35 seconds for men and 45 seconds for women. Slow down the final 1-2 calories before exiting.

Burpee Box Jump Over: This is the only area we need to be cautious about. Pacing should be smooth and steady, not sprinted, to avoid blowing up. The goal is sub-50 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.

WOD: 5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2×30/22.5)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Calories each set: 30/24+
Minimum Calories before scaling each set: 15/12

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go, another upper body pump sesh that still gets us our daily cardio. Work steady through the pull/push combo, and then see if you can grind through roughly two minutes of skiing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! Shoulders and arms will be pushed to their breaking point today.

WORKOUT STRATEGY & FLOW
Chin Ups: Aim for sets of 5 or more and break, be cautious of pushing to failure. Make sure you are not tempted to give a little kip as your arms begin to burn out.
—-can scale by adding a band. If no access to a rig, you can scale to Supinated Grip Foot Elevated Ring Rows or Double Dumbbell Supinated Bent Over Rows

Double Dumbbell Bench Press: Weight should be moderately-heavy but still able to perform reps in 1-2 sets. If you need to break, then keep it short.

Ski: Use your whole body on this while emphasizing a strong hip drive. You could be here for a few minutes, so don’t overdo it at the start. Save the maximum effort for the final set.

Strength & Skill:

PART A:

3 rounds for Quality:
8+8 Turkish Sit Ups [1x DB or KB) *choose weights for max effort each side)
5 Inchworm to Hollow

– Rest 1 minute between sets –

STIMULUS and GOALS
How to Pace: Steady. Breathe though each rep.
How it should Feel: MUSCULAR ENDURANCE – The core will fire up on those Hollow Holds.

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Hold dumbbells in hands and squeeze quads as you press tall with arms to help you sit up.
Inchworm to Hollow: Only go as low as you can while still keeping HOLLOW – no arch in lower back.

PART B:

* find your heaviest 2 reps Turkish Getup each side

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

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 93+% 1RM Back Squat

WOD: 3 Rounds
30 Overhead Squats (50/35)
60 Double Unders
30/24 Calorie Air Bike/ Row/ Run
60 Double Unders

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! There are three rounds with big sets and an all-leg drive. Be smooth and methodical, and choose your break wisely to avoid prolonged rest periods. Use the time between movements for your longer rest, and try to keep rounds/sets consistent.

How it should Feel: GASSY! You will not enjoy this… that is all.

WORKOUT STRATEGY & FLOW
Overhead Squat: 2-3 sets would be wise to avoid blowing up your shoulders and legs. Don’t use over 60% of 1RM. Squat snatch to get right into it and try to keep a steady and consistent cadence.

Double Unders: Unbroken is the standard but if breaking keeps you steady, then only do it once.

Row/ Bike Erg: This has to be the area where you recover your breathing while relaxing the shoulders to prepare for the squats. Pacing should be moderate, and you should slow down the final 5 calories to get your legs back.

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.

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

*Score is Dumbbell Seated Strict Press weight.

WOD: 4 Sets
15 Double KB Deadlifts (2×32/24)
30m Farmer Carry (2×32/24)
10 Double Dumbbell Step Back Lunges (2×32/24)
30m Farmer Carry (2×32/24)
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! All the grip and hamstrings today. We have 4 mental and physically exhausting sets. The first set should be the tester to see the areas for quick, strategic breaks. Be mindful of early grip fatigue and try to keep consistent times across sets.

How it should Feel: GASSY and GRIPPY! During your rest, it’s all about recovery and chalking up.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: The weight should be moderate, and sets could be completed unbroken. However, we recommend breaking 1-3 reps short of finishing so you can take a quick breather before finishing and going straight into the farmer’s carry.

Double Dumbbell Farmer’s Carry: Unbroken! I don’t care what you have to do, just get it done.

Double Dumbbell Stepback Lunge – Farmers Carry: Spending on how you feel here aim to complete in 1-2 sets. Fast transition.

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 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean @ 75-75+% 1RM Power Clean

*All touch and go.

WOD:

200/150 Cal Row/ 120/100 Calorie Air Bike/ Run 2000m
* 100m = +/-30 sec
** 200m = +/- 60sec

*Every 3 minutes, including 0:00 perform:
12 GHD Sit Ups/ Toes 2 Bar/ MB Situps
9 Box Jumps (24/20)
6 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 14 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND into PAIN CAVE! Be steady on the bike and attack the gymnastics when the time hits. Once you get a round or 2 in, you should know how much time you have to bike. From there, it’s all about keeping pace and staying mentally strong. Ensure you give yourself a 5-second buffer to slow down/get off the bike and prepare for the GHDs.

How it should Feel: GASSY into CARDIO into PAIN!!! Let’s see how deep you will enter that dark, lonely cave.

WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be moderate (75%) and not pushed until you can finish. The goal for each set is around 30/24 calories in the remaining time.

GHD Sit Up: Be aggressive, but be steady as well to keep your heart rate under control.

Box Jump: Same as GHDs, you can’t slack off, but you don’t wanna fry your lungs anymore. Just keep moving!

Strict Handstand Push Up: Unbroken has to be the goal or 2 quick sets at the very least.

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 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

*All touch and go

WOD: 

3 Rounds
10 Front Squats (70/50)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-

6 Rounds
5 Front Squats (70/50)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE!! No matter how you slice the pie, it will always be 30 reps of each. Our pacing should get more aggressive as we venture into increased rounds and reps decrease.

How it should Feel: GASSY into LACTIC ACID PARTY!! It’s all things we have done before, over and over so you should feel right at home and be ready for the pain.

WORKOUT STRATEGY & FLOW
Front Squats: Weight is moderate (under 50% of 1RM) all sets should be unbroken.

Bar-facing burpees: No matter what workout you are doing, the pacing should be smooth and steady while trying to avoid blowing up your heart rate.

Kipping Chest to Bar: Don’t fry your grip and hands just to say you went unbroken.

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: For Time
3 rounds:
20 Wall Ball Sit Ups [10/7kg] 20 Toes to Bar
– Rest 1 minute between rounds –

STIMULUS and GOALS
How to Pace: Steady. Breath though each rep.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Wallball Sit Ups: Begin at arms length from wall.
Toes To Bar Cues & Scaling: Try to use lats and solid overgrip to help activate lats.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time:
3 rounds of:
15 Wall Ball Sit Ups [14/10] 10 Toes to Bar or Knee Raises

Rest 1 minute between rounds –

PART B:

Accumulate 2 minutes of the Handstand Hold
*Each time you break complete 30 Double Unders

**If you completed the Handstand Hold unbroken two weeks ago, add a minute, so you will be accumulating 3 minutes.

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

PART C: For Time
30 Power Clean & Jerk (70/50kg)
-straight into-
2-4-6-8-10
Rope Climbs
50-40-30-20-10
GHD Sit Ups/ MB AbMat Situps

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 17 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nothing like starting a workout off with Heavy Grace. Be methodical as you work through these 30 reps while trying not to blow up your lungs and grip. Once the 30th rep is completed then we go into ascending/descending rope climbs and GHDs. This is the time to challenge yourself, but be wary, the turnaround on the rope climbs sets gets quicker as the GHD reps shorten.

How it should Feel: HEAVY into MUSCULAR ENDURANCE with some CARDIO! Some heavy pulling for the workout. Brace yourself for impact, because it hits hard today.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderate (under 80% of 1RM Power Clean and Jerk) where all we want is consistent singles. Use the clock as a pace setter and aim for 6-8+ reps every minute. Don’t venture too far from the bar.

Rope Climb: Big jump every single time while using the legs before the arms to ascend up the rope. Reps increase every set, so start steady and try to keep a consistent pace across. Aim for 1 rep every 12-18 seconds or so.

GHD Sit Up: Reps decrease across sets, but pacing should stay the same. Smooth and steady while focusing on being explosive with your arms and hips. Relax the hands and shoulders as much as possible to prepare for the climbs.

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 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

*3 Positions are Parallel, Just Below Parallel and In the Hole

WOD: Bodyweight Pyramid
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.
**Penalty for breaking: 10 burpee to bar

*Scaling *
**Penalty for breaking: 5 burpee to bar
*** perform Narrow Pushups/ or band assisted Dips

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Times: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about gutting out the tough reps and seeing how long you can hang onto unbroken sets!

How it should Feel: MUSCULAR ENDURANCE! Get ready for the body weight push pull of your life! This is a great chance to hone in on upper body muscle stamina and improve for future workouts with strict and translating to kipping.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Engage those scaps, wrap your thumb around the bar, and keep a smooth, strict pull on each rep! You can rest at the bottom as you near failure if it will help you get more reps towards the end.

Strict Ring Dip: Vertical push! Make sure to hit full range of motion and don’t feel rushed each set. Just find your rhythm and be steady!

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

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

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

Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Bench Press @ 70-75% 1RM Bench Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

*Score is Bench Press weight.

WOD: AMRAP 15 Minutes (ascending plus descending)
5-10-15-20-25…
Row (calories)/ Shuttle Run 2-4-6-8 (15m=1Shuttle)
Line Facing Burpees
10-20-30-40 Double Unders
* as far UP the ladder in 15min
-Rest 3 Minutes-

** 15min to complete the ladder on the way down

TARGET SCORE
Target Calories: 250/200+
Minimum Calories before scaling: None

STIMULUS and GOALS
How to Pace: STEADY! On both ends, not the time to be a hero and sell out only to get buried in calories on part B. Be aggressive with the transitions through part A and try to keep the effort on all the machines consistent. Pacing should stay moderate (75%) at each station.

How it should Feel: CARDIO! All the erging today, so get some good tunes on, put your head down and go to work.

WORKOUT STRATEGY & FLOW
Row: Drive with the legs and hips, finish with the arms, and then reverse order going in. Focus on breathing and be consistent with the pacing.

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 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

WOD: For Time
15/12 Calorie AirBike/ Row / Run
7x Bar Muscle Ups/ 10 x Burpee Chest 2 Bar
Max Unbroken Wall Balls (10/9)
-Rest 1 minute between sets-

*Continue to repeat the Triplet until you reach 150 Wall Balls

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – very high intensity
Target Time: sub 14 minutes (score includes built in rest)
Time Cap: 20 minutes (score includes built in rest)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Here’s a challenge that’s going to see how bad you are willing to hurt. You want to be strategic, but at the same time not afraid to go into that deep, dark cave. Be smart on how much you give on the bike and bar to allow for a high output on the wall ball. Can you get down in 2-3 sets?

How it should Feel: LACTIC ACID PARTY into PAIN!!! If you get this in 3 sets or less then you win. Anything more is just being lazy and not wanting to hurt! (or there is improvement to be made in these movements!)

WORKOUT STRATEGY & FLOW
Air Bike: Pacing should be moderately-fast (80-85%+) with the goal to finish under 50 seconds. Not a max effort, but a solid pace that can get you done quickly without putting yourself in a cardio deficit.

Bar Muscle Ups: Unbroken would be ideal for this, however, break into multiple sets if needed, before your arms go. You don’t want to trash the upper-body before a max set of wall balls.

Wall Balls: Set yourself up for success with a solid effort on the first attempt. Try and make it a goal to hit 40-50+ reps. Aggressive hip drive while breathing through the motion and rolling the arms out will help a ton.

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.