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.

Strength & Skill

4 Sets
10 1:1:2 Incline DB Bench (R+L+Both=1)
10 Standing Alternating DB Hammer Curl

4 Sets
12 Standing Bent over Straight Bar Row
10 Skull Crushers

WOD: For Time
5-4-3-2-1
Rope Climbs *
1-2-3-4-5
Power Cleans (102/70)
* Every set of rope climbs starts with 1 legless rope climb

Stimulus: GRIPPY and MUSCULAR ENDURANCE. The pull-pull combo is designed to tax your grip early

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

Sumo Deadlifts
2 x 5 Sumo Deadlifts + 5 Deadlifts @ 75%
3 x 5 Sumo Deadlifts + 5 Deadlifts @ 80%
– max vertical jump after each set
** mark with chalk on the wall, measure
Do 1 set every 2 minutes

WOD: 4 Rounds
15m Front Rack Walking Lunges (43/30)
15m Shuttle Sprint
30m DB Farmers Carry (2×30/22.5)
30m Shuttle Sprint
15m double DB Front Rack Carry (2×30/22.5)
15m Shuttle Sprint

Stimulus: LACTIC ACID PARTY! Light up the quads early, grind through some grippy carries and hold on for dear life

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

Deep in-the-hole Front Squats
4 @ 55%
4 @ 60%
4 @ 65%
2 x 4 @ 70%

WOD: 4 Rounds
12/10 Pull ups
200m Run
15/10 Push ups
200m Run

WOD Stimulus: CARDIO. Ideally non-stop movement and no long rest periods.

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

EMOM 12 (3 x rounds)
1: 5-7 strict HSPU/ Kipping
2: 10-12 russian push-ups / deficit push-ups
3: :30 handstand hold /Pike Hold
4. 5x Deadlift @ 50% of Wod Weight

Partner WOD: AMRAP 15 minutes
50 Deadlifts (102/70)
60/48 calories machine
50 GHD / V-ups

*Split reps as desired

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

Front squats
5 x 1 @ 80%

Do a set every 2 minutes

WOD: 21-15-9
Thrusters (43/30)
Bar facing burpees
C2B

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.