Strength & Skill

KB/ DB Cluster Complex

Squat Clean Cluster x5 reps each side
(Swing, Clean, Squat, Thruster)
x 5reps @ 6/10
x 5reps @ 7/10
x 5reps @ 8/10
x 5reps @ 9/10 (x2sets)

WOD: 5 Rounds for Time
21 KB Swings
15 Chest to bar pull ups/ Ring Rows
9 Thrusters (BB@60/45kg) (DB@2×25/17.5)
100m MB Carry Run

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: 
2000m Row/ 1600m Run/ AB
10 Rounds of Strict Cindy
2000m Row

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
Target Time: sub 30 minutes
Time Cap: 40 minutes

STIMULUS and GOALS
How to Pace: STEADY! It’s a long one so aim to stay at a moderate and consistent pace that keeps you moving at a non-stop effort. The only breaks taken should be between the stations, not during. Use the clock as a pacesetter through the round of Cindy and see if you can hang on from start to finish.

How it should Feel: CARDIO!
All gas and no breaks in this one. Don’t stomp on the pedal; just put it on cruise control and enjoy the ride.

WORKOUT STRATEGY & FLOW
Row/ Run: Moderate pacing and focus on keeping your breathing under control and not blowing up your legs. Focus on relaxing your upper body as much as possible.

Strict Pull Ups: Anything but singles is what we’d love! Don’t be a one-and-drop kind of person. Try to sleep 2-3 reps before a quick shake is needed.

Push Ups: You either have it or you don’t, so stay in your lane, and if you can’t stay unbroken comfortably then aim for 2-3 quick sets.

Air Squats: Non-stop but at a smooth and steady pace that does not blow up your legs or heart rate.

Strength & Skill

14 DB Racked or Back Rack Reverse Lunge @ 6/10 RPE
12 DB racked or Back Rack Reverse Lunge @ 7/10 RPE
10 DB Racked or Back Rack Reverse Lunge @ 8/10 RPE
8 DB Racked or Back Rack Reverse Lunge @ 9/10 RPE

*10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set. Score these 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.

WOD:

12 Wall Walk
24 x KB Swings (32/20kg)
10 Wall Walk
20 x KB Swings (32/20kg)
8 Wall Walk
16 x KB Swings (32/20kg)
6 Wall Walk
12 x KB Swings (32/20kg)
4 Wall Walk
8 x KB Swings (32/20kg)
2 Wall Walk
4 x KB Swings (32/20kg)

TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! Smooth and steady throughout. This workout has built-in rest from transitioning to the next movement and adding weight to the bar. Control your heart rate early on and keep the pace at a moderate level to save some energy for those last 2 weights.

How it should Feel: MUSCULAR ENDURANCE! Increased weight as fatigue builds is an amazing challenge to overcome. How well can you move while under heavy duress? Be smart and listen to your body so you are not stuck staring at the bar for an extended period.

WORKOUT STRATEGY & FLOW
KB SWINGS: Work hard across all sets. At least the reps decrease as the workout progresses
Wall Walks: Smooth, don’t go crazy on these, but try not to over-rest at the bottom. Find a grind balance in tempo and calculated breaks to keep the shoulders somewhat calm.

Strength/Metcon:

7 minute AMRAP
12x Double DB Thruster (2×25/17kg)
or Barbell @ 50/35kg
100m Run

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: 2 Sets
Row
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort

-rest 3 minutes-

Run
220m @ 90% effort / AB 15/12 Cal
220m @ 70% effort
220m @ 80% effort
220m @ 95% effort

-rest 3 minutes-

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap: NONE – if you have a hard cut off at 60 minutes, cap yourself at 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE and STEADY! We are learning how to switch “gears” today! We want you to focus on hitting the exact pacing (provided above) and go based off of your perceived effort today.

How it should Feel: GASSY! The intensities will range but it will be a great workout to move in and out of your “gears” and see how your body reacts and adapts to each one.

Row: Be sure to pay attention to the pacing as you near the end. Use the first 25-50m of each row/ski to dial in on the pacing. Focus on breathing and keeping your heart rate under control.

Run: Same approach here as the ergs. Slow/speed up your cadence when the time has come. Make sure during the slower runs you really focus on relaxing the upper-body and somewhat recovering your breathing.

Strength & Skill:
*Do a set every 1 minute and 30 seconds.
4 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat

*Tempo 2-2-2-2

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

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

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

WOD: 3 Sets
2 Rounds
12 Dumbbell Deadlifts (2×22.5/15)
9 Dumbbell Hang Cleans (2×22.5/15)
6 Dumbbell Shoulder to Overhead (2×22.5/15)
Run 220m/ Row 250 /15/12 Calorie Air Bike
-rest 1:1 between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE!
It looks like “DT,” but I assure you this one hits differently. We want an effort that allows for repeatable moderate to high output across all 3 sets. The first one is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while saving the reel rest for when the 2 rounds are completed. If you have the grip endurance, see if you can stay unbroken on all the dumbbell movements going from one to another without setting them down.

How it should Feel: GASSY into GRIPPY and MUSCULAR ENDURANCE! A little bit of everything with the dumbbell complex, and at the end of each round, there is a cardio kick to keep the lungs ignited.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: Goal is unbroken or at least to the 11th rep before taking a quick break if needed. Hook grip these and move quickly to avoid burning out your grip and lessen time under tension.

Dumbbell Hang Cleans: Unbroken should be the aim for round 1, so don’t’ pick them up unless you know that you can get all 9 reps down and transition right into the shoulder to overhead. Be aggressive with your hip drive and relax your hands in the catch. If you get completely cooked, then you can set down for a very quick shakeout before the last rep then going into dumbbell shoulder to overhead.

Dumbbell Shoulder to Overhead: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

Row/ Run or Air Bike: You can choose an either today! Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time.

Strength & Skill:

DB Bench Press and Bent over Double KB Gorilla Rows

*Do a set every 2 minutes

10 Bench Press @ 6/10 RPE + 8/8 KB Gorilla Rows
8 Bench Press @ 7/10 RPE + 8/8 KB Gorilla Rows
6 Bench Press @ 8/10 RPE + 8/8 KB Gorilla Rows
4 Bench Press @ 9/10 RPE + 8/8 KB Gorilla Rows

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:

1x Single Arm KB/ DB Snatch + 1x Single Arm Overhead reverse Lunge (complete all reps one side before switching sides)

8+8 reps @ 6/10 RPE
6+6 reps @ 7/10 RPE
4+4 reps @ 8/10 RPE
2+2 reps @ 9/10 RPE
2+2 reps @ 9/10 RPE

WOD: 4 Sets
3 Burpee Bar Muscle Ups/ 6 Burpee Chest to Bar Pullups
220m Run/ 250m Row/ 15/12 Calorie Air Bike
3 Burpee Bar Muscle Ups/ 6 Burpee Chest to Bar Pullups

– rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Fast-paced, upbeat bodyweight workout where the focus should be to approach the first set at a moderate pace while steadily increasing pacing across the middle 4 sets and then selling out on the final.

How it should Feel: GASSY!
Arms and chest will be exhausted by the end, but the reps are short enough to keep moving without the risk of failure. Focus on getting your heart rate back down during the rest for repeatable performances.

WORKOUT STRATEGY & FLOW
Burpee Bar Muscle Up/ Chest to Bar
Try and stay aggressive here while spending little to no time on the ground. It may be a few reps before you get your groove but once that 2nd-3rd set hits you should be rocking and rolling!
—scale with Burpee Pull Up

220m Runs: (Keep the pacing steady here. Control your heart rate, and don’t stop.

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.

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 6/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 7/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 8/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 9/10 RPE

WOD: 2 sets
AMRAP 90 Seconds
100m Run
Max Burpee Box Jump Overs (24/20)
-rest 90 seconds-
AMRAP 90 Seconds
10 Burpee Box Jump Overs (24/20)
Max Distance walking lunges (every rep counts)
-rest 90 seconds between sets-

TARGET SCORE
Target Reps each set: 15+
Minimum Reps Before Scaling each set: 10

STIMULUS and GOALS
How to Pace: CHALLENGE! Going through each AMRAP twice will be tough, think moderate/fast push pace effort that’s controllable and repeatable. We want to be consistent and non-stop during the entire work duration (90 seconds). Test pace on the first time through and possibly look to increase a little into the second time around.

How it should Feel: LACTIC ACID PARTY! The combination of the constant leg drive will give you the “wobbles” after. Be sure to shake it out during the rest and roll out good after this one.

WORKOUT STRATEGY & FLOW
Lunges: try to stay moving the whole time.

Burpee Box Jump Overs: Smooth and steady to avoid blowing up and not being able to recover. Just move with little to no rest between reps.

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:

40 Wall Balls (10/7)
30 Pull Ups
30 Wall Balls (10/7)
20 Chest to Bar Pull Ups
20 Wall Balls (10/7)
10 Bar Muscle Ups

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE. Moderate-High intensity (building from 85% into 95%+ by the end). We want you to go into this with the intent that it’s supposed to hurt! Not the type of workout where afterwards you are high-fiving your friends and hugging it out. It’s a bloodbath today! Attack and maybe have an Uber driver on standby.

How it should Feel: PAIN!!! Everything should be shaking by the time it’s over.

WORKOUT STRATEGY & FLOW
Wall Ball: Unbroken, no other way to say it or put it, just pick up the dang ball and don’t stop until the job is done. (If you break, know we are watching and remotely screaming until it’s picked back up!)

Kipping or Butterfly Pull Ups: Hold on like your life depends on it. We are good with you going for broke on these, even if they bite you later on. Smooth, fluid kip motion will pay off big time!

Chest to Bar: Same as the pull ups, take a few seconds before starting to shake out the arms. Once you get the rhythm then push to the end.

Bar Muscle Ups: Don’t come this far only to stare at the bar and feel sorry for yourself. Explode with everything you got and see if you can do something you haven’t done before!

Strength & Skill
*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch

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: AMRAP 20 Minutes
5-10-15-20-25…..
Toes to Bar
15 Overhead Squats (40/30)
75 Double Unders (OR Crossovers)

*Rx’d sub for toes to bar: 1-2-3-4-5… Rope Climbs

TARGET SCORE
Target Reps: 5+ Rounds (through round of 25 toes to bar)
Minimum Reps Before Scaling: 4+ Rounds (through round of 20 toes to bar)

STIMULUS and GOALS
How to Pace: STEADY into GRIND! 20 minutes should speak for itself. Chip away at the toes to bar in strategic sets that allows you to stay none stop on the squats and dubs. Use the time between the movements and during needed breaks on the pull up bar to keep your heart rate under control.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! Settle into the calm and methodical pace early on because it’s going to wear down on you.

WORKOUT STRATEGY & FLOW
Flow
5 Toes to Bar, 15 Overhead Squats, 75 Double Unders, 10 Toes to bar, 15 Overhead Squats, 75 Double Unders, 15 Toes to Bar, 15 Overhead Squats 75 Double Unders, 20 Toes to Bar 15 Overhead Squats, 75 Double Unders……keep adding 5 toes to bar each round until the 20 minute mark.

Toes to Bar: Fast 5’s might be the way to go from the start to finish. As the rounds go on the shoulders will begin to tire and if you push too hard on these then it begins to affect the toes to bar and double unders. Know yourself here and pace somewhat conservatively.

Overhead Squats (taken from the ground): Weight is light (under 40% of 1RM) where the objective should be to squat snatch and gut out 15 reps most to all of the workout. Focus on relaxing your hands during the squat to prepare for the rope.

Double Unders / Crossovers: Pick your poison here, but just make sure whatever you pick you can stay consistent and get through these smoothly every time.

Strength & Skill
*Do a set every 1 minute and 30 seconds.

1 Front Squat @ 68% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 78% 1 RM Front Squat

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: 2 Sets

15/12 Calorie Row/ Run 220
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 2 minutes

15/12 Calorie Row / Run 220m
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 3 minutes

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all about staying in attack mode. Everything is doable for near non-stop effort so push hard, recover and see if you can hold on.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Not a whole lot of thinking to this one. Be aggressive and use the time between movements to rest.

WORKOUT STRATEGY & FLOW
Row or Run: Pacing should be moderately-high (85%+) with the goal to stay under 50 seconds. Ramp it up, settle in and slow down the final 2 calories for smooth transition.

Kipping Handstand Push Ups: Unbroken is the goal! Be overly aggressive with your hips and don’t stop moving. No more than 2 sets to start.

Strict Handstand Push Ups: It’s only 5 reps at a time so don’t kick up unless you know you will go unbroken.

Deadlifts: This will be the challenging part of the workout. Weight is moderate (under 60% of 1RM) where unbroken could be accomplished when fresh. However, split into 2 quick sets if it help you stay aggressive and avoids over-resting.

Flow
Bike Cals, Kipping HSPU, Deadlifts
-rest the time it took you to complete-
Bike Cals, Strict HSPU, Deadlifts, Strict HSPU
-rest the time it took you to complete-
—-repeat for set 2—–

Strength & Skill
*Do a set every 2 minutes.

10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 6/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 7/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 8/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 9/10 RPE

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.