Author: WodUp

A. Barbell Complex

Build to a Heavy Complex:
1 Power Clean
1 Push Jerk
1 Front Squat

* 1 “Macho Human” complex is:
3 Power Cleans
3 Push Jerks
3 Front SquatsScoring: Not Scored

B. Wise Human

AMRAP 3:
Macho Human (Medium Weight)

Rest 3 Minutes

AMRAP 3:
Macho Human (Add 20lbs)

Rest 3 Minutes

AMRAP 3:
Macho Human (Add 20lb more)Scoring: Not Scored

* To get primed for this conditioning piece, we'll start off the day by building to a heavy barbell complex of 1 power clean, 1 front squat, and 1 push jerk
* In "Wise Human", athletes will work through max rounds of the “Macho Human” complex in three minute windows
* With 3 minutes of rest built in, we’re looking to push hard during these work intervals
* The score for each AMRAP 3 is the total completed rounds and reps

## MACHO HUMAN
* 1 “Macho Human” complex is:
3 Power Cleans
3 Push Jerks
3 Front Squats

* The weights will slightly increase with each round
* Let’s choose our barbell weights based off the following recommendations:
* **1st Round:** Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)
* **2nd Round:** Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)
* **3rd Round:** Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)

## DAILY VIDEO
[Click Here](https://youtu.be/0W12NYZd-oY)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)

Air Squats
Plate Lateral Squats [Video](https://youtu.be/sCLUPeYkqLs)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Plate Hand Walk Overs [Video](https://youtu.be/DUe1ekiSInc)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Plate Overhead Reverse Lunges [Video](https://youtu.be/JmEXh2KYqc4)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Pigeon Pose with Wrist Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=V4M87keFNCI)

# TEACHING (15:00 – 22:00)
## POWER CLEANS
## Upper Back
The upper back position is going to be important on all three lifts today. Pulling the bar off the floor in the Power Clean, let’s try to get some extension through the upper back by squeezing the shoulder blades together. This extension through the upper back enables athletes to get the bar higher on the body, making the “jump” to the shoulders much easier. If athletes are passive or rounded forward at the upper body, they’ll have less control of the bar from a lower position. Big chest, shoulders squeezed together.

## Grip
The hook grip is a must in the power clean. This secure grip is going to allow athletes to jump hard and maintain good mechanics as the weight increases. This is a good day for athletes who don’t typically hook grip to give it a shot. Wrap the thumb around, then the other fingers on top.

### Movement Prep
Establish Hook Grip and Strong Upper Back
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

## FRONT SQUATS
## Upper Back
One thing that can contribute to elbows dropping is a loss in stability of the upper back. When the upper back rounds forward, the elbows drop and the bar sits lower on the shoulder. Puffing the chest out and pulling the shoulders back keeps the spine in neutral alignment and the bar closer to the middle of the body. The closer the bar is to the center, the lighter it will feel and the better athletes will move.

## Grip
Let’s aim for a loose fingertip grip on the front squats. While we could hold the hook grip, letting the bar sit way back into the fingertips allows for the best position possible, no matter your mobility level. We’ll transition to a more secure grip on the push jerk that follows (See Push Jerk Section).

### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

## PUSH JERKS
## Upper Back
Similar to the Front Squat, let’s focus on keeping a strong upper back and big chest in the Push Jerk. This strong position creates great shelf for the bar to sit on and a big launchpad for the bar to be jumped from. Focusing on the upper back can also help athletes maintain a more upright dip position.

## Grip
We’ll transition from the Front Squat to the Push Jerk. Trying to press the bar overhead from a loose fingertip grip is not ideal. To get a more secure grip, athletes can explode out of the final Front Squat to jump the bar off the shoulders and reset the hands to more of a full grip.

***Take a look at this, along with more on all 3 barbell movements in today’s Daily Video.***

### Movement Prep
5 Push Press
5 Push Jerks
_
3 Power Cleans
3 Front Squats
3 Push Jerks
# MACHO MAN COMPLEX (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a heavy Macho Man Complex
* These 3 movements are designed to be completed unbroken
* Let's try not to blend these movements together into Squat Cleans and Thrusters
* Stand all the way up following the Power Clean before starting the Front Squat
* Stand all the way up from the the Front Squat before starting the dip of the Push Jerk

# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
*With Opening Weight:*
3 Power Cleans
3 Front Squats
3 Push Jerks

# STRATEGY + WOD (40:00 – 60:00)
# GENERAL
* The Power Cleans are the pacer of the "Macho Man" complex
* Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
* On the opening bar, you may be able to string together unbroken sets on all 3 movements
* A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
* At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
* Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don't count towards the score

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A. Team Barbara

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air SquatsScoring: Not Scored

* Working through a team version of this all bodyweight CrossFit benchmark
* One athlete works while the other rests in “Team Barbara”
* Teammates can split up the reps however they see fit
* We'll complete all reps at one station before moving on to the next
* The score is total rounds and reps completed at the end of the 20 minutes

## PUSH-UPS & PULL-UPS
* Let’s choose upper body variations that allow athletes to complete at least 5 reps at a time for each movement during the workout
* It is ok for teammates to complete different variations of these movements
* See "Teaching" section for movement subs

## ABMAT SIT-UPS
* Athletes can use two AbMats for this workout, one for each partner

## DAILY VIDEO
[Click Here](https://youtu.be/Bl7aIbez1b4)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 2 Rounds
### 20 Seconds of Work
Air Squats
Push-up Plank (On Hands)
AbMat Sit-ups
Air Squats
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Air Squats
Right Side Plank
Left Side Plank

*10 Seconds Rest Between Movements*

# MOBILITY (12:00 – 15:00)
## Tabletop Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=I3JmIgah28M)

## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Hips & Shoulders
For these first two movements, the air squats and the sit-ups, we can talk about range of motion. Since we’re moving quickly in this partner workout, we want to also ensure we’re moving through the full range of motion. In the air squat, the big hitters are the hips and shoulders. At the bottom of the rep, we’re looking for the hips to descend below the top of the knee. If we were to drop a marble on top of the knee, it would roll towards the hips. At the top of each rep, let’s ensure the hips and shoulders are in line with each other. One thing that can be helpful for athletes to think about is pushing the hips forward and pulling the shoulders back, as it helps the upper and lower body get where they need to be.

### Movement Prep
5 Pausing Air Squats (2 Seconds at Top & Bottom)
5 Air Squats

## SIT-UPS
### Hips & Shoulders
When setting up for the AbMat Sit-up, the hips should be about an inch from the pad. During the movement, the hips should remain in contact with the ground. When moving quickly, it’s common for athletes to sit on the AbMat and/or bring the hips off the ground, which takes some of the benefit off the abdominals. As far as range of motion goes, let’s ensure athletes are hitting their shoulders to the floor behind them and are sitting up far enough where the shoulders just forward of the hips at the top of each rep.

### Movement Prep
Establish Top & Bottom Positions
10 Slow AbMat Sit-ups

## PUSH-UPS
### Legs & Core
We get the most benefit out of the push-up when the legs and the core are rock solid. Staying in this hollow-like position allows the upper body to do the work instead of the hips. We’ll feel out some static hold in different parts of the push-up to get a better feel for staying tight throughout the whole range of motion.

***See the Daily Video for more on the Push-up and Pull-up.***

### Movement Prep
20 Second Top Hold
15 Second Middle Hold
10 Second Bottom Hold
5 Push-ups

### Movement Subs
* Reduce Reps
* Elevate Hands to Box or Bench
* Knee Push-ups

## PULL-UPS
### Legs & Core
While we don’t have to look like a professional gymnast, the goal today is to get a little tighter than we usually do during the pull-up. If the legs are tight together and the core is working, we’re able to generate a lot of power under control. Just like we did with the push-up, we’ll start on some static holds to establish this tight position we’re looking to get back to in the workout. (See Daily Video for Visual)

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
15 Seconds Hollow Hold on Bar
15 Second Arch Hold on Bar
15 Second Tight Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

### Movement Subs
* Reduce Reps
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*Each Partner:*
5 Pull-ups
5 Push-ups
10 Sit-ups
10 Air Squats

# STRATEGY + WOD (30:00 – 60:00)
## UPPER BODY MOVEMENTS
* The biggest challenge in this team workout will likely be the upper body movements
* It’s important to switch out partners before these reps start to slow down
* Getting a fresh body working *before* you have to grind out the last few inches of the push-up or pull-up makes it much easier to come back strong for the next set
* The initial strategy you and your partner choose may change as the workout progresses, so communication is key
* Consider the following break-up options for the upper body movements
* **Pull-ups:**
* **1 Set Each:** 10-10
* **2 Sets Each:** 5-5-5-5
* **3 Sets Each:** 5-5-3-3-2-2
* **Push-ups**
* **1 Set Each:** 15-15
* **2 Sets Each:** 10-10-5-5 or 8-8-7-7
* **3 Sets Each:** 5-5-5-5-5-5

## SIT-UPS & AIR SQUATS
* The sit-ups and air squats likely won’t fatigue as much as the first two movements, but just like before, switch out before they start to burn too much
* Consider the following options for each movement:
* **Sit-ups**
* **1 Set Each:** 20-20
* **2 Sets Each:** 10-10-10-10
* **3 Sets Each:** 10-10-5-5-5-5
* **Air Squats**
* **1 Set Each:** 25-25
* **2 Sets Each:** 15-15-10-10
* **3 Sets Each:** 10-10-8-8-7-7"

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A. Ground Ball

AMRAP 18:
100' Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope ClimbScoring: Not Scored

* The score of today's workout is total rounds and reps completed at the end of 18 minutes
* In this 3-movement workout, we can expect athletes to complete around 5-6+ rounds

## ROPE CLIMBS
* Let's choose a rope climb variation that takes less than 30 seconds to complete for each rep
* Beyond the traditional rope climbs subs, we can modify volume here by only completing 1 rope climb per round
* In this case, we would eliminate the rope climb after the slamballs
* Consider these additional substitutions:
* 1 Halfway Up Rope Climb
* 2 Seated Rope Pulls
* 3 Strict Pull-ups + 3 Knees to Elbow
* 4 Kipping Pull-ups + 4 Knees to Elbow

## WALKING LUNGE
**Movement Standards:**
* Alternate legs every step
* Back knee makes contact with the ground
* Lower body reaches full extension between steps

## SLAMBALLS
* Athletes can choose a slamball weight that allows them to complete the 15 reps with 1 break max
* [Click Here](https://www.youtube.com/watch?v=KXCO6_6CAlc) for a video demo of a slamball
* At the top, just like in a burpee, we're looking for the hands to finish just overhead
* The arms do not have to reach full extension
* If unable to use a slamball, complete 20 alternating dumbbell snatches

## DAILY VIDEO
[Click Here](https://youtu.be/ZEMGog-w0bA)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Walking In 25' Increments
Quad Stretch
Knee to Chest
Cradle Stretch
Straight Leg Kicks
Side Lunges
Walking Samson Stretch
Walking Spidermans
Inchworms

[DEMO VIDEO](https://youtu.be/YoFx6sgqerY)

## In 50' Increments
Side Shuffle (Each Way)
Karaoke (Each Way)
Skip For Height
Skip For Distance
High Knees
Butt Kickers
Bear Crawl
Reverse Bear Crawl

## Slamball Warmup
### 30 Seconds Each
Romanian Deadlifts
Strict Press & Reach
Alternating Reverse Lunges
Front Squats

# MOBILITY (12:00 – 15:00)
## Banded 3-Way Shoulder: 30 Seconds Each Direction
[Video](https://youtu.be/0JfPWFg3uQ0)

# TEACHING (15:00 – 30:00)
## WALKING LUNGES
### Points of Performance
We’ll direct most of our attention today to the slamballs and rope climbs. Let’s quickly touch on some notable points of performance on the walking lunge before moving onto today’s main focuses.
1. Vertical Shin in Bottom
2. Back Knee Touches the Ground Under the Hip
3. Stand Tall Between Steps

### Movement Prep
20 Seconds Reverse Lunges in Place
25’ Walking Lunge

## SLAMBALLS & ROPE CLIMBS
### Arms Long
The combination of these two movements can be fairly taxing on the biceps if we bend the arms early on both. The arms will bend at some point on the slamball and the rope climb, but it’s the timing that’s important. Just like on a dumbbell snatch, we only want to bend the arms on the slamball after the hips open. Think of this movement like a two-arm ball snatch. Snap the legs open, then guide the bar overhead with a pull. On the rope climb, we also want to use the lower body before the upper body. It’s tempting to try to pull the body up with the arms, but the “dead hang” is our best friend. Cycling through the order of operations below will help us achieve efficient rope climbs:
1. Dead Hang
2. Bring Knees Up
3. Lock the Feet
4. Push the Legs Straight
5. Pull With the Arms

***See more on the Slamball and Rope Climb Combo in today’s Daily Video***

### Foot Height
How high athletes bring their feet can affect how much they use the arms. Getting the feet high is good, but only to a certain point. When the feet are too high, it’s impossible to press with the legs. In this case, athletes have to pull themselves back up into a position where they can get better leverage with the lower body. This is incredibly taxing on the upper body. Bring the feet up to the highest position possible that still allows for a strong push away with the legs. See a demonstration of this in the Daily Video.

### Slamball Movement Prep
5 Deadlifts
5 Deadlift + Straight Arm Jumps
10 Slamballs

### Rope Climb Movement Prep
10-15 Second Dead Hang
5 Hanging Knees Up
3 Hanging Foot Locks (Arms Extended)
3 Jumping Foot Locks
1-2 Rope Climbs

# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
50' Walking Lunge
1 Rope Climb
10 Slam Balls
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* This workout is all about quality rope climbs
* Moving well on the rope climbs makes them much easier, especially when we're likely to climb into double digits reps
* If you're confident with your rope climbs under fatigue, getting you best score comes down to moving quickly through the slamballs and lunges
* If you know the higher skilled rope climbs are going to be a challenge, slow down your pace on the other two movements
* Moving at a smooth pace through the walking lunges and the slamballs will allow for more efficient rope climbs
* If you need to take a breather on the slamballs, consider the following sets:
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5
# COOL DOWN
## Lats Foam Roll:
1-2 Minutes Each Side

## Glutes Foam Roll:
1-2 Minutes Each Side

## Quads Foam Roll:
1-2 Minutes Each Side

View on WodUp

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. 90sec Intervals x 16

4 Rounds

90s Rowing/Bike

Rest 90s

90s Amrap
12 Air Squat
8 Push Press

Rest 90s

90s AMRAP

12 Box Jumps
8 Push Up

Rest 90s

90s AMRAP
12 KB Swing
8 SitUps

Rest 90sScoring: Not Scored

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A. Long Haul

2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
600m Run or 50/35 Calorie Row/BikeScoring: Not Scored

* 2 rounds for time through this longer conditioning piece
* We expect this workout to take around 15-25 minutes to complete

## PUSH PRESS
* Athletes should choose a weight on the push press that they could complete 25+ reps unbroken when fresh
* Within the workout, this should be a weight that can be completed in 3 sets max

## SINGLE DUMBBELL BOX STEP-UPS
* Athletes will use one dumbbell and hold it however is most comfortable for them
* This should be a moderate weight that allows the 30 reps to be completed within 1-3 sets
* We'll stand to full extension on the top of the box and alternate legs every reps (15 Each Side)

## BURPEES
* These are standard burpees
* Just like on the box step-ups, ensure full extension at the top of each rep

## ROW
* If short on rowers, stagger heats by 5 minutes

## DAILY VIDEO
[Click Here](https://youtu.be/faMJK1piy2g)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) [Video](https://youtu.be/0AjZFK7X7zI)

Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side) [Video](https://youtu.be/JSuiDPSlO78)

Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side) [Video](https://youtu.be/uR9u-EyOC94)

*Performed with a Single Light Dumbbell*

## 30 Seconds Each
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Alternating Box Step-ups
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

*Performed with Low Box*

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM) "

# MOBILITY (12:00 – 15:00)
## Child's Pose on Box: 1 Minute
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

## Wrist Stretches on Box: 30 Seconds Each Direction
[Video](https://youtu.be/f0OsQ4S_Dpc)

# TEACHING (15:00 – 25:00)
## ROW
### Heels Down
Our focus on all of our movements today will be on the heels and squeezing the legs straight. Keeping the heels down is an easy way to improve rowing mechanics. Pushing away through the heels can fix many rowing faults. When the heels stay down, athlete can more effectively use the hamstrings instead of just smashing the quads by pushing through the ball of the foot.

### Squeeze the Legs Straight
One thing that will also help with rowing mechanics is squeezing the legs straight before leaning back. We simply want to keep the shoulders in front of the hips until we completely squeeze the legs straight. This will prevent an early lean back and help us get more power out of the legs.

### Movement Prep
30 Seconds Just Legs Rowing (Shoulders Forward of Hips with Heels Down)

## BURPEES
### Heels Down
A big thing we see in the burpee is athletes landing with the heels off the ground. This can be a result of jumping the feet too narrow, poor mobility, or simple awareness. Let’s jump the feet outside the hands, going wide enough where the heels are the first thing to make contact with the floor.

### Squeeze the Legs Straight
To finish each burpee rep at full extension, we can think about squeezing the legs straight. The ankles, knees, hips, and shoulders should all be in one straight line after the small jump and clap.

### Movement Prep
6 Frog Hops (Pausing With Heels on Ground)
3 Burpees

## SINGLE DUMBBELL BOX STEP-UPS
### Heels Down
The first step of our box step-ups is to ensure the heel is fully planted on the box. Especially being a weighted movement, keeping the heel down protects the knee against injury. It also allows athletes to recruit more muscles from the posterior chain, just like keeping the heels down on the rower did.

### Squeeze the Legs Straight
A great indicator on whether athletes have the correct dumbbell weight and/or box height is if they’re able to squeeze the front leg completely straight before the next leg touches the box. When the weight is too heavy, athletes will usually bring the other leg in contact with the box to help them stand tall. Let’s try to keep this a single leg step-up instead of a double leg step-up. First, make sure to have the right height and weight. Second, make sure to drive hard through the heel to straighten the leg before the other makes contact.

### Movement Prep
*With Lighter Weight & Lower Box:*
30 Seconds Alternating Step-ups

*With Workout Weight & Workout Box:*
20 Seconds Alternating Step-ups

## PUSH PRESS
### Heels Down
The first priority in the push press is keeping the heels down in the dip and drive. It’s ok for the heels to come up as a follow through to triple extension, but not before. Keeping the heels glued to floor allows for better balance and better muscle recruitment. When we drift forward towards the toes, the movement becomes fairly quad dominant and the weight is more difficult to control.

### Squeeze the Legs Straight
After dipping with the heels down, we want to drive aggressively through the heels to straighten the legs. Squeezing the legs straight is what creates power and elevates the bar overhead. Focusing on the squeeze rather than the press allows the stronger lower body muscles do most of the work. The push press also calls for no re-bend of the legs, so continuously squeezing the legs prevents athletes from Push Jerking the weight.

### Movement Prep
15 Second Dip Hold (Glue the Heels)
3 Pauisng Push Presses (3 Seconds in Dip)
3 Push Presses

# PRACTICE ROUND (25:00 – 30:00 )
## 1 Round
*Performed With Workout Weights:*
3 Push Press
6 Single Dumbbell Box Step-ups (3 Each Leg)
3 Burpees
6 Calorie Row

# STRATEGY + WOD (30:00 – 60:00)
## PUSH PRESSES
* Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
* Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
* Consider the following sets:
* **1 Set:** 20
* **2 Sets:** 12-8 or 10-10
* **3 Sets:** 7-7-6

## SINGLE DUMBBELL BOX STEP-UPS
* Getting the dumbbell in a comfortable position will enable you to stay moving consistently through the step-ups
* Resting the weight on one shoulder might be the best option
* If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
* You can approach the 30 reps in several short bursts or as one slower paced set
* If you need to take breaks, think about the following sets:
* **2 Sets:** 20-10 or 15-15
* **3 Sets:** 10-10-10 or 12-10-8

## BURPEES & ROW
* Smooth is fast on the burpees and row
* We’re likely moving for 5-8 minutes through the last two movements of each round
* Find a speed in round 1 that you see yourself matching or beating the second time around
* Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round

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A. 3-6 Barbell Bench Presses @ 100%

Buld to Heavy 3 or Heavy 6 reps

B. Swole Cycle

Tabata:
Strict Pull-ups
Row/Bike Calories
Push-ups
Row/Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds OffScoring: Not Scored

* Strict upper body movements are the focus of today’s workout
* We’ll start out the day by building to a heavy triple Bench Press
* "Swole Cycle" is a repeat workout from 8.13.2019
* Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…
* The score at the end of the 16 minutes is the total reps completed during your work stations
* There is no rest between stations beyond the :10 seconds

## STRICT PULL-UPS
* Choose a variation that allows for at least 3-5 reps within each 20 second window

## PUSH-UPS
* Choose a variation that allows for at least 7-10 reps within each 20 second window

## ASSAULT BIKE
* Athletes don’t have to reset the monitor between rounds, but they should avoid pedaling during these 10 seconds
* If you’re short on bikes, stagger heats by 4 minutes
* Sub any machine if you’re unable to bike

## DAILY VIDEO
[Click Here](https://youtu.be/26LhAVtOQHY)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Push-up Plank Hold (On Hands)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Banded Pass Throughs [Video](https://youtu.be/9yTcC5vMneo)

Moderate Bike
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Banded Pull Aparts [Video](https://youtu.be/O3kpjgGAfp4)

Faster Bike
Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Banded Press Downs [Video](http://youtu.be/TcuF2yVabTY)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Banded 3-Way Shoulder: 30 Seconds Each Direction
[Video](https://youtu.be/0JfPWFg3uQ0)

# TEACHING (15:00 – 22:00)
## STRICT PULL-UPS
### BBQ
BBQ stands for Belly, Butt, and Quads. In order to keep these movements as strict as possible in today’s workout, let’s think about keeping these three body parts squeezed tight. This tight hollow position with the feet slightly in front of the bar applies to all athletes, no matter if they are using a band, doing ring rows, or completing strict pull-ups as prescribed. During a kipping pull-up, we move between a hollow and arch position. In the strict variation, we remain hollow through the whole range of motion. Squeezing tight keeps the joints locked and prevents any subtle kipping actions that could assist in getting the chin over the bar.

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
20 Second Hollow Hold on Bar
1-3 Strict Pull-ups

### Movement Subs
Banded Strict Pull-ups
Ring Rows

## PUSH-UPS
### BBQ
Just like in a good plank position, we’re looking for a straight line from head to toe during the push-up. Squeezing the belly, butt, and quads can help athletes maintain this straight line throughout the full range of motion. It is common here to see the hips drop or to see athlete “snake” out of the bottom of the push-up. A plank is a solid piece of wood, and solid pieces of wood don’t move. Let’s try to maintain this position no matter what variation is used today. Every push-up is a plank, but not every plank is a push-up.

### Movement Prep
15 Second Push-up Plank Hold (Top)
15 Second Push-up Plank Hold (Bottom)
3-5 Push-ups

### Movement Subs
Elevate Hands to Box or Bench
Knee Push-ups

## BENCH PRESS
### Lower Body
While the bench press is mainly an upper body movement, the lower body will also do some pressing. Let’s focus on keeping the butt pushed into the bench and the feet pushed into the floor. This strong lower body position helps athletes maintain full body stability, which can lead to better mechanics with the upper body. It is common here to see the butt “bridge” up off the bench and the feet flail around. Press with the lower body to help press with the upper body.

***See More on this in the Daily Video***

### Movement Prep
10 Empty Bar Bench Press

# BENCH PRESS (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a Heavy Triple Bench Press
* For safety, ensure athletes always have a spotter and have their thumbs wrapped around the bar throughout the lift
* We recommend that spotters do not assist with lifting the weight until the bar starts moving back down
* If an athlete has to lift alone for some reason, do not have them put clips on the bar so the weight can easily slide off if they get pinned
* If unable to Bench Press due to equipment reasons, Strict Press would be the next best option

# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
3 Strict Pull-ups
6 Bike Calories
3 Push-ups

# STRATEGY + WOD (40:00 – 60:00)
## STRICT MOVEMENTS
* On the strict movements, try to move for as much of the work window as possible without hitting a wall early on
* It's helpful to envision what number you'll be performing in the 5th or 6th interval and try to hold that across all rounds
* **For Example:** If you see yourself getting 5 pull-ups in the 20 second window of round 5, see if you can hold 5 reps across from the first round
* With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds

## BIKE
* On the bike, establish a moderate-fast pace that you could see yourself holding for 5 minutes straight
* Find an RPM or Wattage associated with this moderate-fast speed and make it your goal to stay there
* Coming off the rest windows, getting the bike up to your goal RPM or Wattage from a dead stop can be the hardest part
* Start each round with a quick 2-3 second burst to get up to your goal number quickly before settling in
* You do not have to reset the monitor between sets, but do avoid pedaling during the rest windows

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A. 2-5 Squat Cleans @ 100%

Build to Heavy 2 or Heavy 5

B. Underrated

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)Scoring: Not Scored

## HANG SQUAT CLEAN
* The Hang Squat clean is the focus of this two part workout
* As a reminder, the hang position is anywhere above the knee
* Athletes must deadlift the bar to full extension before beginning each set
* We’ll build to a heavy single in today’s strength piece
* For our conditioning piece, the barbell reps will climb by 1 each round
* The score for this workout is total reps completed at the end of the 9 minutes

## DOUBLE UNDERS
* The double unders in “Underrated” are designed to be small sets
* Let’s choose a variation or rep number that can ideally be completed unbroken each time

## DAILY VIDEO
[Click Here](https://youtu.be/OPp84YIHgkU)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
Slow Air Squats
Squat Hold (Active Below Parallel)

Single Unders (Right Leg)
Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)
Split Squats (Right Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)
Squat Hold (Active Below Parallel)

Single Unders (Left Leg)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Split Squats (Left Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)
Squat Hold (Active Below Parallel)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Barbell Ankle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)

## Front Rack Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

# TEACHING (15:00 – 25:00)
## DOUBLE UNDERS
### The Hands
With a barbell and jump rope in today’s workout, we’re looking at a pretty grippy 9 minutes of work. One thing that helps preserve the grip and maintain efficiency on the rope is keeping the hands relaxed. When the hands have a death grip on the rope, the wrists cannot properly rotate, meaning the rotation happens from the shoulder. This tight grip can also lead to some good forearm burn. Keep the hands relaxed and think about rotating the rope from the wrists.

### Movement Prep
30 Seconds Easy Single Unders
30 Seconds Double Under Practice

### Movement Subs
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Practice

## HANG SQUAT CLEANS
### The Hands
The hands also play an important role in the Hang Squat Clean. The first priority on this barbell movement is establishing the hook grip. This secure grip allows athletes to jump aggressively with the lower body without the fear of letting go of the weight. When we don’t have the hook grip, there is the tendency to bend early or not extended quite as hard. The second thing we can think about is what the hands are doing after the jump. If we maintain a death grip on the bar, it’s going to be hard for the elbows to rotate around the bar. Some athletes can maintain the hook grip in the front rack, while other have to transition to a loose fingertip grip because of mobility. No matter where mobility is, slightly loosening the grip after the “weightless moment” of the bar allows for fast elbows and a solid receiving position.

### Stand Up
When cycling Hang Cleans, it can be common for the bar to leave the shoulders before athletes reach full extension at the top. Let’s quickly remind athletes to stand all the way up before bringing the bar back down to the hang position.

### Movement Prep
5 Hang Jump Shrugs
5 Hang High Pulls
_
5 Hang Power Cleans
5 Front Squats
_
5 Hang Squat Cleans

# HANG SQUAT CLEAN (25:00 – 40:00)
* Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean
* Grouping athletes up can minimize the amount of bodies moving at once, making it easier to see and correct movement
* Remind athletes that each rep starts with a deadlift to full extension and that the hang position is anywhere above the knees
* It is common on Hang Cleans for athletes to pause with the bar right above the knee, which is the equivalent of doing a pausing Back Squat
* This makes the movement more challenging, as we stop all the bar’s momentum
* Keep an eye out for this and encourage athletes to be explosive with this change of direction to help maximize the load lifted today

# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
10 Double Unders
3 Hang Squat Cleans

# STRATEGY + WOD (45:00 – 60:00)
## GENERAL
* It’s the work that can’t be seen in the workout description that truly counts in this workout
* The opening 3 rounds essentially serve as a buy-in for what’s to come later
* The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up
* Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

## DOUBLE UNDERS
* The double unders are ideally completed in 1-2 sets each round (30, 20-10, 15-15)
* Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout
* With a lot of transitions back and forth, time spent untangling the rope can add up fast

## HANG SQUAT CLEANS
* Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set
* These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set
* **For Example:**
* In the set of 8, just think about getting 4 reps done
* If you’re feeling good at 4, see if you can finish out the full set
* If you need a quick break, you’re already halfway done

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A. Dumb Luck

Buy-In: 800m Run or 60/45 Calorie Row/BIke

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100' Single Dumbbell Famers Carry

Cash-Out: 800m Run or 60/45 Calorie Row/BIke

Dumbbell: 50/35
Box: 24/20Scoring: Not Scored

* The Assault Bike serves as the Buy-In and Cash-Out to the 5 round dumbbell workout
* We expect this Sunday workout to be on the longer side, taking between 20-30 minutes to complete

## SINGLE DUMBBELL POWER SNATCHES
* A single dumbbell will be used for all 3 movements today
* Athletes will choose one weight for all movements based off their limiting factor, which is likely the power snatches
* This should be a weight that they are capable of completing 20+ reps unbroken when fresh
* We'll alternate arms every rep here for a total of 5 each arm

## SINGLE DUMBBELL BOX STEP-UPS
* Athletes can hold the dumbbell wherever is most comfortable during the step-ups (shoulder, farmer style, goblet position…)
* We'll alternate legs every rep here for a total of 5 each side
* The standards here are to face the box and reach full body extension at the top

## SINGLE DUMBBELL FARMERS CARRY
* Athletes will switch arms at the 50 foot mark for the single arm farmers carry to even out each side

## ASSAULT BIKE
* If short on bikes, stagger heats by 5-6 minutes
* If unable to Assault Bike, complete one of the following:
* 2,500 Meter Bike Erg
* Equal Calorie Echo Bike or Row
* 800 Meter Run

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A. Arm & Hammer

Buy-In: 15 Clusters (115/75)

3 Rounds:
400m Run or 21/15 Calorie Row/Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (115/75)Scoring: Not Scored

* The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
* The flow of the workout goes as follows:
15 Clusters
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
15 Clusters

## CLUSTERS
* A "Cluster" is also know as a Squat Clean Thruster
* Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick doubles
* [Click Here](https://youtu.be/FA9gWkwr26o) to see a demo video
* There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster

## CHEST TO BAR PULL-UPS
* Choose a chest to bar rep number or variation that allows you to complete the work in at least sets of 5 during the workout
* For athletes with no goals of competing in the sport of CrossFit, we recommend performing either chin over bar pull-ups or a reduced number of strict pull-ups

## ASSAULT BIKE
* If short on Assault Bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Bike Erg, Echo Bike, or Row
* 30/21 Calorie Schwinn Bike
* 400 Meter Run

## DAILY VIDEO
[Click Here](https://youtu.be/pff6kO15azY)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)

45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)

30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front) [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)

15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)

*Use Single 10# or 15# Plate For Warmup*

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)

# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Wrist Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Barbell Ankle Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)

# TEACHING (15:00 – 25:00)
## CHEST TO BAR PULL-UPS
### Push, Then Pull
The Chest to Bar Pull-up requires a greater range of motion than the traditional pull-up. We can use more muscle and get further behind the bar by pushing down on the bar with straight arms. Rather than just thinking “pull”, it’s beneficial to think “push, then pull”. When we just think about pulling, it can be more of a biceps driven movement. Pushing down, then pulling up uses the big lat muscles more effectively, as well as the biceps. Pushing down also gets us further behind the bar, which makes it more likely we’re able to make bar contact below the collarbone.

### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
5 Kip Swings (Focusing on Big Push Down
3 Pull-ups
3 Chest to Bar Pull-ups

### Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows

## CLUSTERS
### The Arms
With a lot of arms in the pull-ups today, let’s try to use as little arms during the Cluster as we can. Keeping the arms relaxed in the jump can make it easier to generate power and get the bar to a solid front rack position. When there is too much tension in the arms, there is the tendency for:
* Early Arm Bend in the Clean
* Slow Elbows in the Turnover
* Bar Sitting off the Shoulders in the Front Rack
* Early Press Overhead

***Take a look at the Daily Video for a visual of keeping the arms relaxed in the Cluster***

### Movement Prep
3 Clean Pulls
3 Hang Power Cleans
3 Push Press
_
3 Power Cleans
3 Front Squats
3 Thrusters
_
3 Clusters

*Build to Workout Weight*

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
3 Clusters
6 Calorie Assault Bike
3 Chest to Bar Pull-ups

# STRATEGY + WOD (30:00 – 60:00)
## CLUSTERS
* The Clusters to start and finish the workout are best performed as quick singles
* Since the bar comes back down to the ground anyways, and because there is a lot of work to be done in the middle 3 rounds, singles are likely the most sustainable option
* If we had to choose place to go faster, we'd rather have the cash-out be faster than the buy-in

## MIDDLE ROUNDS
* For the middle 3 rounds of work, let's focus on the chest to bar pull-ups first
* Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar
* Being paired with the bike, you'll have around 60-90 seconds of recovery for the arms between sets
* If you feel like you're going to need some extra time for the arms to come back, slow down the bike a little
* You can also focus less on pulling with the handles and more on driving with the legs to take some tension off the upper body
* Although we're aiming for bigger sets that usual, let's try to maintain similar sets across the 3 rounds
* Consider the following options for the chest to bar pull-ups:
* **1 Set:** 15
* **2 Sets:** 10-5, 9-6, or 8-7
* **3 Sets:** 5-5-5 or 6-5-4

# AFTER PARTY
## Midline
3 Giant Sets:
7 Renegade Rows [Video](https://youtu.be/wNuGQC_s65o)
Max Effort Ring L-Sit [Video](https://youtu.be/5ILHsS1p1Hc)

*Rest 2 Minutes Between Sets*

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A. Stranger Things

In teams of 2:

Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike/Row
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike/Row
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike/Row
…
Climb By 3's Each Round

*Athletes Switch After Completing Full RoundsScoring: Not Scored

* One athlete works at a time in this teams of 2 workout
* We'll complete full rounds before switching off
* Each athlete will complete every round before climbing in reps
* **For Example:**
Athlete 1: 3-3-3
Athlete 2: 3-3-3
Athlete 1: 6-6-6
Athlete 2: 6-6-6
…
* The final score for the day is total rounds and reps completed
* Every time one athlete finishes their round, score 1 round
* **For Example:** If the team makes it through the round of 15's, their score is 10 rounds

## ASSAULT BIKE
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Any Machine
* 10 Meter Shuttle Runs

## WALLBALLS & KETTLEBELL SWINGS
* Choose weights on both movements that allows for 25+ unbroken reps when fresh
* It's ok for teammates to use different weights

## DAILY VIDEO
[Click Here](https://youtu.be/SlKRQISa3gw)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Squats to Medicine Ball
Kettlebell Romanian Deadlifts

Moderate Bike
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Medicine Ball Reverse Lunges
Kettlebell Deadlifts

Faster Bike
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Medicine Ball Squats
Russian Kettlebell Swings

***Rotate Through 4 Stations:***
1. Bike
2. Stretch
3. Medicine Ball (Workout Weight)
4. Kettlebell (Light Weight)

# MOBILITY (12:00 – 15:00)
## Child's Pose on Ball: 30 Seconds
[Video](https://www.youtube.com/watch?v=qhIk_trXDxA)

## Kettlebell Ankle Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=V2ueS0OKUgo)

## Kettlebell Squat Hold: 30 Seconds
[Video](https://www.youtube.com/watch?v=tc-3UgUY1gQ)

# TEACHING (15:00 – 25:00)
## WALLBALLS
### Ball Position
A good thing to keep in mind during the squat portion of the wallball is “laces in front of the face”. While the ball will likely return in a different way after each rep and the laces won’t necessarily be in front of the face, the benefit is in keeping the ball up and the chest up. When the chest drops, athletes have to move the weight a further distance and the ball has more of a chance to skim the wall early. When the ball is high and the laces are in front of the face, athletes are moving the ball a shorter distances from a better position.

### Movement Prep
10 Second Bottom Positon Hold
5 Pausing Front Squats (3 Seconds in Bottom)
5 Thrusters
5 Wallballs

## KETTLEBELL SWINGS
### Bell Position
On any movement when an external load is being moved, we are looking to keep the weight balanced over the middle of the foot. In the kettlebell swing, we’re looking for the bottom of the bell to be pointed straight up towards the ceiling. If the bell points backwards overhead, it will pull athletes into a compromised back position. If the kettlebell hangs out front, the full range of motion is not being met.

### Movement Prep
*With Lighter Kettlebell:*
10 Second Overhead Hold
5 Russian Swings
10 Kettlebell Swings

*With Workout Weight:*
5 Kettlebell Swings

## BIKE
### Seat Position
In a team of 2 workout, it’s pretty likely that partners will be using different seat heights. The built in rest time is a great opportunity to adjust the seat to the ideal position for the teammate who is about to go. With the ball or their foot on the pedals, athletes should have a slight knee bend at the very bottom of the rotation. It’s best to avoid reaching for the pedals or excessively bending the knees like you’re riding a child’s bicycle. Find the seat height that works best for each partner and move it accordingly during the workout.

### Movement Prep
Establish Seat Heights
15 Seconds Moderate Bike (Each Partner)

# PRACTICE ROUND (25:00- 30:00)
## 1 Round
*Each Partner:*
3 Wallballs
3 Kettlebell Swings
3 Caloirie Assault Bike

# STRATEGY + WOD (30:00 – 60:00)
## WEIGHTED MOVEMENT
* With some rest built into today's workout, let's see how long we can stay unbroken on the weighted movements
* The lower rep rounds (3-6-9-12) are essentially the buy-in for the higher rep rounds (15+) later in the workout
* As the workout progresses, there is more work, but also more rest
* Once the wallballs and swings get up into the 15+ range, consider taking a quick break if needed
* It can be helpful to think of these larger sets in smaller mental chunks
* **For Example: **
* Instead of thinking about holding on for 15 reps, make it a mini-goal to just get to 8 reps
* If you're feeling good at 8, hold on until the finish
* If you need a quick break, take it knowing you're more than half way done

## BIKE
* With a longer workout today, sprinting on the bike from the beginning may not be the best approach
* It's easy to do that in the rounds of 3-6-9, but not necessarily later on in the rounds of 12-15-18
* Find a moderately fast pace to sustain on the machine across the board

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