Strength & Skill

5 x each side, alternating
10 DBL DB /KB DB Step Ups @ 60%
10 DBL DB /KB DB Step Ups @ 65%
10 DBL DB /KB DB Step Ups @ 70%
10 DBL DB /KB DB Step Ups @ 75%
10 DBL DB /KB DB Step Ups @ 75%
*5 each leg.

30 sec Hand Stand Hold Between sets

WOD: 4 Rounds
10 Strict Ring Dips/ Box Dips
40 Air Squats
600 meter Run/ 800m Row

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

Technique Work:
2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 60%/
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%

WOD: Light Linda
24-21-18-15-12-9-6-3
Deadlifts (Bodyweight)
DB Bench Press
Squat Cleans (1/2 bodyweight)

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

5 Strict Press + 10 Dbl DB Push Press @ 60%
5 Strict Press + 8 Dbl DB Push Press @ 65%
5 Strict Press + 6 Dbl DB Push Press @ 70%
5 Strict Press + 4Ddbl DB Push Press @ 70%
5 Strict Press + 2 Dbl DB Push Press @ 70%
*barbell weight stays the same across all sets
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.

WOD: For Time

8 Devils Press (22.5/15)
Rest 60’s

8 Devils Press
10 Box Jump Overs (30/24”)
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges (22.5/15)
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges
90 Wall Balls (10/7)

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. 3-2-2-1

1 Tempo Back Squat + 5 Back Squat @ 60%
1 Tempo Back Squat + 5 Back Squat @ 65%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 75%

*Tempo is 3 seconds down, 2 second hold in bottom.

WOD: 5 Rounds
500m Row/ 480 Run
12 Toes 2 Bar / V-Ups / GHD
8 Chest 2 Bar/ Ring Rows
4 Bar Muscle Ups/ Pull-ups

*Rest 60sec between 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 minute 30 seconds.

5 x 3 Front Squat @ 70%

WOD: 4 Sets (1 Set Every 4 Minutes)
20 Wall Balls
60 Crossover Single Unders

How it should Feel: GASSY! Stay calm through the motions, and don’t get worked up if the rope isn’t flowing.

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 30 seconds.

10 Barbell Front Rack Lunge (5+5)
8 Barbell Front Rack Lunge (4+4)
6 Barbell Front Rack Lunge (3+3)
4 Barbell Front Rack Lunge (2+2)
2 Barbell Front Rack Lunge (1+1)

increase weight as reps decrease

*Do a set every 1 minute 30 seconds.

2 x 3 Bench Press @ 60%
3 Bench Press @ 6/10 RPE
3 x 3 Bench Press @ 70%

WOD: 3 Rounds
Row 20/17 Cal or /12/10 Calories Assault Bike
15m Walking Lunges Double KB or DB 24/ 15kg
3 Rope Climbs

How it should Feel: LACTIC ACID PARTY! If you push hard enough, you may need a partner on stand-by to pick you up off the floor!

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 30 seconds.

2 Power Clean + 1 Push Jerk @ 65%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%
2 Power Clean + 1 Push Jerk @ 60%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%

WOD: AMRAP 20 Minutes
25/20 Calorie Row / 250m run / 15/12cal AB
50 Dumbbell Deadlifts (2 x 22.5/15)
25/20 Calorie Row
40 Dumbbell Front Squats (2 x 22.5/15)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (2 x 22.5/15)

How it should Feel: GASSY, GRIPPY, and MUSCULAR ENDURANCE! The row/dumbbell combo will attack your body in various ways, giving you a wild spin cycle if you don’t control your breathing early on.

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

Deadlifts

*Do a set every 1 minute 30 seconds.

5 x 3 @ 80%

WOD: 3 Rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (60/42)

-at 8:00-

2 Rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (42/30)

How it should Feel: LACTIC ACID PARTY into PAIN CAVE! The good news, the weight gets lighter, and burpees get easier. Bad news, this means you can’t slow down.

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

Back Squats
Do a set every 2 minutes.
5 x 3 @ 80%

WOD: 3 Rounds
400m Run
20 Toes to Bar
20 V Ups

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Stay calm and attack that last round like your life depends on it. Your stomach will feel like an alien is popping out by the end.

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 rounds:
10 Diamond Pushups @ moderate weight
10 Body Row on Racked Barbell @ moderate weight
10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
10 Barbell Drag Curls @ moderate weight
:45 sec Face up Chinese Plank
30m Single DB Overhead Carry (Left– as heavy as possible)
30m Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2-3 minutes between rounds-

WOD: In a 15 minute window
1k Run
Max rounds in the time remaining:
5 Bar Muscle Up
10 GHD Sit Ups
20 Wall Ball (20/14)

How it should Feel: CARDIO and/or MUSCULAR ENDURANCE! This one is a great balance of cardio, skill and fitness. It will be a total body tester and really help you see where you need work in your fitness.

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.