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.

Strength & Skill

50 Ab Mat Situps
–rest 30 seconds–
Max Effort Unbroken Hollow Hold
–rest 30 seconds–
50 Ab Mat Situps

Rest

10 dragon fly’s (or toe to rig scale)
2:00 plank hold
10 dragon fly’s (or toe to rig scale)

WOD: 4 Rounds For Time
15 Handstand Push Ups
25 Hang Muscle Clean (40/30)

How it should Feel: GRIPPY and MUSCULAR ENDURANCE! Your shoulders and grip are going to be on fire and begging to stop! Don’t listen to them and push through each round.

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

5x Up + Down
5x High Pull
5x High Hang Muscle Snatch
5x High Hang Power Snatch
5x Floor/Set/ Power Snatch

3 Power Snatch @ 70%
2 Power Snatch @ 75%
1 Power Snatch @ 80%
1 Power Snatch @ 90%
1 Power Snatch @ 100%

WOD: E4MOM x 4 sets
21/18 Calorie Row
18 Box Jump Overs
12 Alternating Dumbbell Snatches (20/15) (6 each side)

How it should Feel: GASSY! The row and box jumps should be non stop keeping you out of breath but just short enough that you don’t have to drop intensity. The dumbbell is light enough that the load won’t slow you down either.

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: For time
50 Kettlebell Goblet Reverse Lunges (24/16) (14+ per set)
50 Kettlebell Swings (14+ per set)
50 Burpee over Kettlebell
50 Toes to Bar (7+ per set)
-rest 3 minutes-

25 Toes to Bar (5+)
25 Burpee over Kettlebell
25 Kettlebell Swings (10+)
25 Kettlebell Goblet Step Back Lunges (10+)

How it should Feel: MUSCULAR ENDURANCE! You might want to name your kettlebell before the workout because you will spend a lot of time with it here. Know today’s aim is to train your body to handle bigger sets and more work at one time before resting. These type of workouts will pay off in the long 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.

Skill & Strength:

3 Front Squat @ 60%
3 Front Squat @ 65%
2 Front Squat @ 75%
1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%
1 Front Squat @ 95%
1 Front Squat @ 100 + %

WOD: Complete 4 Rounds for time

250/200m Row; 15/12 calories Assault Bike; 200m Run
6 Squat Cleans (75/52)
2 Legless Rope Climbs
-rest 2 minutes-

How it should Feel: LACTIC ACID PARTY! The total body bump after all of these 3 movements will be real if you keep intensity up! The rest lets you recover just enough to keep attacking each round!

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.

Skill & Strength:

For Time Complete the following:

20 Strict Toes To Bar
30 V-Ups
40 GHD Sit Ups/ Anchored Situps

WOD: 2 sets
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m 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.

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.