• WOD:

  On a 4 minute running clock, perform:
  400m run
  15 pull-ups
  20 grund to overhead
  Max rep butterfly situps for remainder of 4 minutes

• 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.

• Conditioning:
  Every 2 minutes, for 20 minutes (5 sets) of:
  Station 1: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 (find a weight that is challenging)
  Station 2: 60 seconds of Strict Handstand Push-Ups for max reps

SCORE HANDSTAND PUSH-UPS

• WOD:
  In teams of 1,2, or three (team members may not move onto the next station till each person has completed the required reps at that station)
  Four rounds for time of:
  10 Toes to Bar
  15 Box Jumps
  20 Wall Ball Shots

• Animal walks:
  Bear
  Crocodile
  Dragon
  Sumo squats
• WOD:
  Beach Bums:
  -Burpee broad jumps across 100m
  -20xsitups
  -20xairsquats
  -Sprint back To the beginning

• 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:
  Every 3 minutes, for 18 minutes (6 sets) of:
  5 Deadlifts @ 75-80%
  10 Tall Box Jumps
  (jump up, step down with support)
• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:
  10 Power Cleans (70/45kg)
  10 Burpees Over the Barbell
  10 Chest to Bar Pull-Ups

• 4 rounds:
  Pushup x 15
  Sand Sit ups x 20
  Air Squats x 25
• 10 rounds for time:
  10 reverse lunges
  1x shuttle run
  5 burpees
  1x Shuttle 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:
  12 Days of Christmas
  Work from 1-12 and then from 12-1 again!
  1 Snatch 70/40kg
  2 Muscle Ups
  3 Box Jumps @ 30″
  4 Deadlift @ 70/40kg
  5 Burpees
  6 Clean & Jerk @ 70/40kg
  7 Hand Release Pushups
  8 Toes 2 Bar
  9 Wall Ball Shots 20/10kg
  10 Chest 2 Bar pullups
  11 Push Press @ 70/40kg
  12 Front Squats @ 70/40kg

• 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.

• 3RM Back Squat:
  Max load for 3 reps
• Conditioning:
  For max reps:
  90 seconds of Strict Pull-Ups
  Rest 90 seconds
  90 seconds of Strict Handstand Push-Ups
  Rest 90 seconds
  60 seconds of Strict Pull-Ups
  Rest 60 seconds
  60 seconds of Strict Handstand Push-Ups
  Rest 60 seconds
  30 seconds of Strict Pull-Ups
  Rest 30 seconds
  30 seconds of Strict Handstand Push-Ups
  Rest 30 seconds
• WOD:
  Against an 8-minute running clock, for max reps:
  Run 1600m/ Row 1000 Meters
  Wall Ball Shots (10/5kg)/ BOX JUMPS sub

• For 4 rounds:
  10 pushups
  Shuttle run forward
  20x reverse/ jump lunges
  Shuttle run backwards
• Handstand practice:
  Set up with partners if need be and do max holds
• 50m dashes:
  At 60% of max. Complete 1x 50m dash.
  Walk back to the beginning,
  Complete again at 60%
  Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %.
• From start line:
  Every 1min for 10min+ perform max effort standing broad jump.

• 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:
  In teams of two, alternating each movement, complete ten rounds of:
  10 Hang “Clusters”€ 60/35kg
  10 Burpees
  Run 400 Meters
  (Partner A performs 10 hang “Clusters”€; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “€œClusters”€; etc. A “€œCluster”€ is a Clean into a Thruster)

• WOD:

  10 rounds for time:

  200-300m run around and under white bridge and back
  10 reverse lunges each side (jump change preferable)
  10 sit ups
  10 burpees (no clap)

  * the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 10 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:
  Three sets of:
  Bench Press x 6-8 reps @ 20X0
  Rest 15-20 seconds
  Dynamic Push-Ups x 10-12 reps @ 10X0
  Rest 15-20sec
  10x Box Jumps
  Rest 2-3 minutes
• WOD:
  Against a 4-minute running clock, perform the following:
  Run 800m/ Row 500 Meters
  30 HR Push-Ups
  Pull-Ups x Max Reps
  Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

• 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.

• 1RM Power Clean:
  For Weight
• WOD:
  For time:
  800m Run
  30 Burpees
  30 Wall Ball Shots (10/5kg)
  30 Kettlebell Swings (32/24 kg)
  30 Push Press (50/30kg)
  30 Pull-Ups

• 6 rounds for time:

  200-300m run around and under white bridge and back
  X 20 squats
  X 20 sit ups
  X 15 pushups

  ** the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 6 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.

• WOD:
  In teams of two, with only one person working at a time, complete the following:
  200 Wall Ball Shots 10/5kg
  600 Meter Overhead Carry (25/15kg plate)
  200 Push-Ups
  600 Meter Overhead Carry (25/15kg plate)
  During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. (both partners perform the required burpee penalty)
  *Burpees may be completed inside the gym at the end of each lap around the block.
  ** if the Plate touches the ground at any time, you must perform 10 burpees each

• 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.

• A:
  4 rounds for time
  Pushup x 15
  Sand Sit ups x 20
  Air Squats x 25
• B:
  10 rounds for time
  10 reverse lunges
  1x shuttle run
  5 burpees
  1x Shuttle run

• Strength:
  Shoulder Press
  4-5 heavy sets
  Strict Press: work up to a 3-5 rep max, then:
  complete another 3-4 reps Push Press, then:
  complete another 3-4 reps Push Jerks
• WOD:
  12 minute AMRAP
  15 Push-ups
  15 Ring Rows (feet on box)
  10 Box Jumps
  50 Double Unders

• 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.