WOD: 8 Rounds
1000m Bike Erg or 500/400m Row or 400m run or 30/24cal Assault Bike
20 alternating Dumbbell Hang Clean and Jerks (22.5/15)
20 Push Ups

How it should Feel: GASSY and CARDIO! If you pace this right, then you will be flat on your back by the end. Don’t be afraid to hurt on those last 2 rounds.

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 1:30.

3 Power Snatch @ 70%
2 Power Snatch @ 75%
1 Power Snatch @ 80%
1 Power Snatch @ 90%

WOD: AMRAP 13 Minutes
5 L Pull-ups
7m Handstand Walk
13 Heavy KB swings Overhead

How it should Feel: MUSCULAR ENDURANCE! The combination will target different parts of the upper body. It’s important to maintain consistency and avoid overexertion, which may lead to muscle fatigue.

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 1:30.

3 In the Hole Front Squat @ 60%
3 In the Hole Front Squat @ 65%
2 In the Hole Front Squat @ 75%
1 In the Hole Front Squat @ 80%
1 In the Hole Front Squat @ 90%
1 In the Hole Front Squat @ 100%

WOD: 10 Rounds for time
100m Sprint
10 Burpee Box Jump Overs
50 DU’s

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

2-3 Sets
10 Ring Rows
10 Ring Push ups
10 Standing Tricep Pushdowns with Band
10 Incline DB Hammer Curls
15 GHD / Strict Toes to bar
:45 Chinese Plank
30m Single DB Overhead Carry (R – as heavy as possible)
30m Single DB Overhead Carry (L-as heavy as possible)
Rest 2 minutes

WOD: 4 Rounds
480m Run/ 500m Row
30m Double KB Front Rack Carry (2 x 32/24)
30 MB Anchored Situps

WOD Stimulus: GASSY. It’s going to hurt, go into your happy place while knowing the discomfort makes you better

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 1 Set every 2 Minutes
3 x Pause Power Snatch + Overhead Squat @ 70% (2 x sets)
2 x Pause Power Snatch + Overhead Squat @ 75% (2xsets)
2 x 1 Pause Power Snatch + Overhead Squat @ 80% (2 x sets)

* pause in the power snatch receive for 1 second and then descend down into Overhead Squat. Do not stand between Snatch and Overhead Squat

WOD: 3 Rounds
25 Burpee over the Bar
15 Body Weight Back Squats

WOD Stimulus: LACTIC ACID PARTY and/or MUSCULAR ENDURANCE.

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

3-4 Sets
6 Single Arm KB/DB Bent Over Row (box)
12 Underhand Barbell Row
25 Ring Rows
– rest 2:00-3:00 between sets

WOD: For time
10-20-30m
Back Rack Lunge (60/42)/ DB Walking Lunges 2×28/20kg
30-20-10
Toes 2 Bar

WOD Stimulus: GASSY and maybe LACTIC ACID PARTY

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

4 Sumo Deadlifts + 4 Deadlifts
2 sets @ 80%
3 sets @ 85%

* max Vertical jump after each set

WOD: AMRAP 17 minutes
5 DB Renegade Rows (push up + right arm row + push up + left arm row = 1 rep)
10 Wall Ball Throw Sit Ups
15m DBL/ KB Overhead Waiter Walk (L)
15m DBL/ KB Overhead Waiter Walk (R)

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

3 Heavy Rounds
10 Incline DB Bench (R+L+Both = 1 rep)
15 Standing Single Alternating DB Hammer Curl
10 x Front Squats (empty bar)

WOD: For time
30 Front Squats (60/42)
10 Wall Walks
24 Front Squats
8 Wall Walks
18 Front Squats
6 Wall Walks
12 Front Squats
4 Wall Walks
6 Front Squats
2 Wall Walks

WOD Stimulus: MUSCULAR ENDRUANCE.

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 1 set every 2 minutes
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch
3 sets @ 65%, 2 sets @ 70%

Do 1 set every 2 minutes
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Jerk + 1 Split Jerk
3 sets @ 60%
2 sets @ 70%

WOD: 21-15-9
Power Snatches
Calories machine / 200m run

WOD Stimulus: GASSY into GRIPPY then into PAIN.

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

4 Sets
10 Standing Lateral DB Raise
5-10 Wall Facing HSPU

Between sets:
warm up to Deadlift weight

WOD: AMRAP 3 minutes
75 DU’s
15m Handstand Walk
max Deadlifts (125/85)
* continue AMRAP’s until 35 deadlifts have been completed
– rest 1 minute between sets

Stimulus: MUSCULAR ENDURANCE. The DU’s into HSW will create substantial shoulder fatigue.

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.