Warm-Up

2 Sets, For Quality
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
:30 second Dead-Bugs
:30 second Bird-Dogs
15 Banded Pull Aparts
12 Banded Face Pulls
Then..
Get to Working Loads on Deadlift and Bench Press

Strength Superset
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

For Reps:
8:00 AMRAP
3-6-9-12…
Burpee Pull-Ups
Shoulder to Overhead
Barbell: 135/95lbs (61/43kg)

Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
8:00 AMRAP
3-6-9-12…
Burpee Jumping Pull-Ups
Shoulder to Overhead

Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

This workout is meant to be more of a grind style workout and allow athletes to focus on the style that they attack Burpee Pull-Ups. Practice where your feet are, how you jump into the pull-up and consistent pace between reps. For the Shoulder to Overhead, we will be looking to tackle these as Push Jerks primarily with the focus on being able to go unbroken through the round of 12.

Optional Accessories

Part A:

5 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 – Dual Dumbbell Hammer Curls, ModerateStation 2 – Dual Dumbbell Tricep Kickbacks, Moderate

Warm-Up

2 Sets
:30 second Bike
20 Plank Shoulder Taps
10 Alternating Hang Dumbbell Snatch, Light|
:30 second Ski Erg
10 Alternating V-Ups + 10 second Hollow Hold

40:00 EMOM
min 1: 13/10 Calorie Echo
min 2: 3 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 13/10 Calorie Ski Erg
min 5: 10 GHD Sit-Ups ****If you havent done these DO NOT DO NOT DO NOT do more than 40 total.
Dumbbell: 50/35lb, 22.5/15kg

Level 2:
40:00 EMOM
min 1: 10/7 Calorie Echo
min 2: 2 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 10/7 Calorie Ski Erg
min 5: 8 GHD Sit-Ups or 10 weighted sit ups

Dumbbell: 35/25lb, 15/12kg
Level 1:
40:00 EMOM
min 1: 8/6 Calorie Echo
min 2: 2 Wall Walks to 20’’ off Wall
min 3: 12 Alternating Hang Dumbbell Snatch
min 4: 8/6 Calorie Ski Erg
min 5: 10-15 Abmat Sit-Ups

Dumbbell: 25/15lb, 12/7kg

Goals / Stimulus / Objectives

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

We are getting into the 40:00 EMOMs this week as a mid-week challenge to get us into consistency here and develop some good muscular endurance and stamina. The goal here is steady state work with sets that keep each movement into the range of about 30-45 seconds on and then resting the remainder of each minute.

DON’T FORGET THE HOLIDAY PARTY AT ESCAPE BREWING FRIDAY NIGHT! Be there or be square.

Warm-Up

For Quality
3 Sets
20 seconds on / 10 second transition
– Jump Rope
– Bootstrap Squats
– Scapular Pull-Ups
– Ring Rows
– Cossack Squats

Strength

Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat

Stimulus: Muscular Endurance / Hypertrophy / Volume Building

For Time

10 Rounds
3 Bar Muscle Ups
5 Front Squats
35 Double Unders
Barbell: 155/105lb, 70/48kg

Level 2:
For Time
10 Rounds
6 Chest to Bar Pull-Ups
5 Front Squats
35 Double Unders

Barbell: 115/75lb, 52/34kg
Level 1:
For Time
10 Rounds
10 Ring Rows
5 Front Squats
50 Single Unders

Barbell: 40-50% of 1RM Front Squat

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

We are looking for this workout to stay unbroken on the Bar Muscle-Ups, Front Squats, and Double Unders, which means that this workout will definitely come down to the transitions and managing time between movements. The goal will be to keep everything to a minimum and trust yourself with the sets as you move to the bar, pick up the barbell and hit the double unders.

Warm-Up

For Quality
10:00 AMRAP
200m Run
1 Barbell Complex*
10 Alternating Box Step-Ups
5 Inchworm Push-Ups
5 Pike Push-Ups
Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Weightlifting
Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean
Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling

Workout
3 Rounds For Time
400m Run
20 Box Jump Overs (box step overs, with weight if unweighted seems too easy)
15 Handstand Push-Ups
Box Height: 24/20in

Level 2:
3 Rounds For Time
400m Run
15 Box Jump Overs
10 Handstand Push-Ups

Box Height: 24/20in
Level 1:
3 Rounds For Time
400m Run
20 Alternating Box Step-Ups
10 Box Piked Handstand Push-Ups

Box Height: 24/20in

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

We are looking to hit a good quick triplet here with the focus on moving quickly and efficiently from the run into the Box Jump Overs and then moving towards consistent sets of Handstand Push-Ups. Choose a scaling option that allows for the Handstand Push-Ups to be done in as close to 1:00 or less as possible in order to keep the stimulus and the time domain.

Warm up
4 rounds building up in weight
5 shoulder to overhead
5 ring rows, pull ups, or muscle ups.. whatever you are doing for wod 1

Wod 1
9 minutes
5 STOH 185/125lb, 135/95lb, 95/65 
10 Ring Row or Pull Ups or BMU
10 STOH 
10 Ring Row or Pull Ups or BMU 
15 STOH 
10 Ring Row or Pull Ups or BMU 
20 STOH  
10 Ring Rows or Pull Ups orBMU 

Keep increasing the shoulder to oh by 5

Wod 2
Row 50 cals
14 sand bags over your shoulder
Row 40 Cals
14 sandbags
row 30 cals
14 sandbags
row 20
14 sandbags
row 10
14 Sandbags

11 minute cap

Wod 3
7 minutes

0 to 3 Minutes
Max cals ski (split how you want)
straight into
Minutes 3-7
Alternating Rounds with your partner
8 Deadlifts 225/155
8 burpees over your bar

Score would be cals from part 1 plus reps of part 2