Click here to watch briefing: https://youtu.be/JvdorlEuptA

Warm-up

Run 200-400 m

Tabata: 8 rounds
20-sec. Crazy Finnish Exercise and 10-sec. (rest) Dead Bug

2 Rounds
10 Good-mornings
15 sec. Supine Plank
15 sec. Side Plank – R
15 sec. Side Plank – L

WOD

4 rounds

200 m Run
20 Good-mornings – hold object if possible
30 sec. Supine Plank
30 sec. Side Plank (15 sec. R + 15 sec. L)

Scoring
Time to complete the workout.

Scaling
Modify Run to 20 Walking Lunges
Scale Side Planks to knees

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.

Watch the briefing here: https://www.youtube.com/watch?v=vhrhcmtLw8k&feature=youtu.be

Warm-up

2 Rounds

10 Stationary Step-ups
10 Plank Shoulder Taps

30 sec. Hollow Hold (knee tuck hold)
30 sec. Sit-ups
30 sec. Plank
30 sec. V-ups
30 sec. Plank Get downs/get-ups
30 sec. Burpees

WOD

8 Rounds

8 Step-ups with object if possible
8 Burpee
8 V-Ups
8 Plank Get down/get-ups

Scoring
Time to complete the workout.

Scaling
Scale Burpee to Kick Back
Use scaling for V-up in the video above (knee tuck)
Scale to knees for Plank get down/ups.

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.

Please check the briefing here: https://www.youtube.com/watch?v=MRkSKjkVsOI&feature=youtu.be

Warm-up

2 Rounds

10 Air Squats to up-and-over fence
10 Inchworm + 1 Push-up
10 Samson Stretch
10 Warrior Stretch

5 Double Pulsing Air Squat
5-10 Chair Dips
10 Toe taps

WOD

AMRAP 10 min.

10 Double Pulsing Air-Squats (one pulsing (half squat + one full squat = 1 rep)
10 Chair Dips
20 Object Toe Taps

Scoring
As many rounds and reps as possible in 10 min.

Scaling

Scale Dips to Push-ups.
Scale UP to elevated feet.

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.

See briefing here: https://www.youtube.com/watch?v=W4-2wyfea6c&feature=youtu.be

Warm-up

10 Reps Flow
20 Ankle bounces
25 ft. Bear Crawl
25 ft. Backward Bear Crawl
10 Down Dog to Cobra
10 Object Step-ups
5-10 Object Jumps

WOD

Partner Workout (or individual)

6-8 Rounds (each partner)
* I go you go one round each.
25 ft. Bear Crawl
8 Kick-Sits
8 Object Jump (ideally up, but over will work too)

Scoring
Time to complete workout.

Scaling
Scale the Kick Sit to a 25 ft. Crab Walk
Scale the jumping to Stepping up and over an object

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.

See briefing here: https://youtu.be/Lo_nD4yb5vI

Warm-up

2 Rounds

Min. 1: 10 Air Squats + 20 Shoulder Plank Taps
Min. 2: 15 Lunges + 5 Push-ups
Min. 3: 20 Lateral Air Jumps (pretend to jump over something)
Min. 4: 5 Jumping Lunges + 5 Burpees

WOD

21-15-9
Jumping Lunges (double reps)
Burpee Jump over object (barbell height)

Scoring
Time to complete workout.

Scaling
Scale Jumping Lunges to regular Lunges
Scale Burpee to Kick Back

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.

Warm-up (10 min.)

2 Rounds

Perform 3-point Shuttle Runs (runs to 10 m, touch ground, run back, run to 20 m, touch
ground, run back)
5 reps Hip Capsule Grind + Dog Pee

2 Rounds

Perform 3-point Shuttle Runs (like above, but this time at the 10 m, perform 4 Kick Backs , and at
the 20 m, perform 8 Lunges)
5 Reps Hip leg raise and Supine Plank (each side)

10 Stationery Step-ups
10 Alt. Step-ups
5 Wall Climbs

WOD

4 min. 5 Burpee + 3 Wall Climb
3 min. Shuttle Runs (20 m.)
2 min. Step-ups onto object
1 min. Plank Hold
2 min. Step-ups onto object
3 min. Shuttle Runs (20 m.)
4 min. 5 Burpee + 3 Wall Climb

Scoring
Reps accumulated throughout the workout. For the Shuttle Runs, count each 20-m
there-and-back as 1 rep. Plank Hold does not count towards the rep count.

Scaling
Find a height you are comfortable with for the Step-ups. Hold an object if possible.
Wall Climb: Scale to 6 Plank Get-down/get-ups

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.

Warm-up (10 min.)

10 reps of Hip Flow

2 Rounds
10 Alt. Cossack Squats
5 Burpees

10 Speed Skaters
10 Push-ups
10 Fast Feet

WOD

Lucky Leprechaun

5 Rounds
17 Speed Skaters
17 Push-ups
17 Fast Feet (double reps)

Scoring
Time to complete workout.

Scaling
Scale the speed skaters to a lateral lunge.
Use load if possible for the speed skaters. (Water jug?)
Scale the height under the hands of the push-ups/drop to knees.

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.

Warm-up (10 min.)

2 Rounds
10 Long Lunges
10 Inchworms

2 Rounds
20 Mountain Climbers
20 Bootstrap Stretch

Perform a max handstand hold (or practice kicking up and coming back down). Scale to pike hold, or plank hold for 30 sec. efforts.

Then
10 Air Squats
5 Pike Push-ups
10 Air Squats
5 Handstand Push-ups – or use scale.

WOD

AMRAP 15 min.

3 Rounds
10 Air Squats
5 Handstand Push-up or Pike Push-up

Then
25 ft. Bear Crawl

Scoring
Rounds and reps complete.

Scaling
Use a load for the air squat if you have any. Kids work well! 🙂 You can also use gallon jugs of water, laundry detergent jugs, etc. Whatever you can find around the house that works for you.

Scale pike push-up further to a regular push-up.

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.

Sumo Deadlift
1-1-1-1-1-1-1

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.