Strength & Skill:

7 Sets
1 set set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch

WOD: For steady movement

10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2×25/17.5kg))
*3 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

2 sets:
DB Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed between sets-

** Use a moderate load – 7/10 RPE

2-4 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load – 7/10 RPE

TARGET SCORE
SCORE is ONLY for the 10-1 “Steady Movement” portion. The intention is to hit this target time without over 80% intensity
Target Time: 7-9 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty push/pull combo that will have you toeing the line of muscle failure. Listen to your body and know when to push and when to rest. The movements are meant to be strict, so it does you no good to speed through it and hip into every rep.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Just know that there is more afterward that will have your asking for mercy.

WORKOUT STRATEGY & FLOW
Dumbbell Shoulder Press: be smart about the weight you choose or you will get stuck standing for a while. Weight selected should allow you to complete all sets unbroken. Keep the midline tight and drive through the floor on every press.

Chin Ups: These are supinated which means they are targeting the biceps more. Complete the lock out at the top and bottom of the rep everytime and try to maintain 1-2 sets.

Barbell Curl 21s PLUS Kipping 7 additional curls using your hips to help get the barbell up
—–should be completed without setting the barbell down. Change to dumbbells if needed for lighter weight to allow 28 unbroken reps each time.

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.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 5 Sets
AMRAP 2 Minutes 30 Seconds
200m Run/ 250m Row/ Cal AB/ Sled push x 5 lengths (60sec)
8m Handstand Walk/ Wall walk x 3
In Remaining Time: Max Distance Farmers Carry walking Lunge (2×24/16)
-rest 90 seconds between sets-

TARGET SCORE
SCORE = Meters of Farmers Carry Lunge +kg
Target reps each set: 50+
Minimum Reps before scaling each set: 20

STIMULUS and GOALS
How to Pace: CHALLENGE!
Short amrap where you buy in with moderate distance sled into a quick handstand walk only to be rewarded with max distance lunge walk in the remaining time. And yes, we are going through this 5 times so buckle up and try to maintain a moderate push pace effort that allows you to be aggressive through the sled and handstand while staying consistent on the lunge.Let’s aim for at least a minute of lunging.

How it should Feel: LACTIC ACID PARTY!! It will hurt a little, but before you know it’s over, it’s time to recover.

WORKOUT STRATEGY & FLOW
Sled Push: Sled weight is moderate, and there isn’t much time, so let’s try and complete this without stopping. Only if you need to make turns, so keep the legs turning.
—–if you don’t have access to a sled, today we are subbing with either Plate Push for same distance OR with 16 Dumbbell Box Step Ups (2×35/25 @ 20″)

Handstand Walk: Unbroken! Should not even be a hesitation if you are proficient at these. It’s just here to annoy you. If you still need work here, then don’t spend more than 45 seconds here.

Dumbbell Farmer Carry Lunge: Tilt the heads forward and get moving. Try to give a light swing to boost momentum with each step.

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.

5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean

Partner WOD: Teams of 2
480m Run (Together)/ 500m row/ ski
80 Power Cleans (60/45)*
480m Run (Together)/ 500m row/ ski
40 Power Clean and Jerks (60/45)*
480m Run (Together)/ 500m row/ ski
80 Shoulder to overhead (60/45)*
480m Run (Together)/ 500m row/ ski

*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth

Individual Version:
480m Run / 500m row/ ski
40 Power Cleans (60/45kg)
480m Run / 500m row/ ski
20 Power Clean and Jerks (60/45)
480m Run / 500m row/ ski
40 Shoulder to overhead *(60/45)
480m Run / 500m row/ ski

TARGET SCORE
Target Time: 20-22 minutes
Time Cap: 24 minutes

STIMULUS and GOALS
How to Pace: GRIND!
Find a partner that’s of similar skill and fitness that can hold a steady moderate pace across all stations. The run is always together while the barbell movements are divided up however you choose. Stay steady through the run while keeping the heart rate under control, and then attack the barbell with fast, efficient sets.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Make sure the slower runner controls the pace on the 800s to avoid blowing up and falling off pace.

WORKOUT STRATEGY & FLOW
Run: It’s half a mile every time so no need to come out hot and kill your lungs. Settle into a smooth, moderate pace that allows you to breathe and relax your arms. Slow down the final 25-50m before getting to the bar.

Power Cleans: We like 5-8 touch and reps back and forth before switching. Weight is moderate and should be for consistent sets across.

Power Clean and Jerks: Same weight as the cleans but now adding in the overhead. 3-5 touch and go reps should be the gold standard goal. Make sure to relax your grip and breathe through the motion. If you have to switch to singles then just try to keep them snappy and quicker transition.

Shoulder to Overhead: 5-8+ reps back and forth here is the aim while rebounding into the next rep. Push jerk will be the most efficient on the body for 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.

Strength & Skill:

*Do a set every 2 minutes.

6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
**3 sec down, 1 sec pause, explode up, 1 sec at top.

5-10x Strict Straight Leg Toes to Bar directly after each set of Bench Press

WOD: 3 Sets
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes between sets-

TARGET SCORE
Score is cumulative time without rest.
Target Time Each Set: sub 4 minutes
Time Cap Each Set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a good amount of volume sneakily so know that and approach the workout in a way that matches your ability.

How it should Feel: MUSCULAR ENDURANCE! This is a good old fashion CrossFit workout, so you know it will hurt a bit.

WORKOUT STRATEGY & FLOW
Kipping Pull Up or Butterfly Pull Ups: Let’s aim to keep these in bigger sets relative to what you’d typically do. We want no more than 1 minute on the pull up bar!

Push Ups: Push on your sets here as well, but not to failure. If you fall to smaller sets, that is okay. Keep the rest shorter!

Sit Ups: Nice and smooth here. If you can prevent butt burn, then do so.

Air Squats: Lock those feet in, and just don’t stop moving! (even if your pace isn’t as fast as you’d like)

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.

8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.

WOD: For Time
120 Double Unders
6 Rope Climbs
6 Squat Snatch (60/45)
-straight into-

2 Rounds
60 Double Unders
3 Legless Rope Climbs
3 Squat Snatch (70/50)
-straight into-

3 Rounds
40 Double Unders
1 L-Sit to Regular Rope Climb
1 Squat Snatch (80/55)

* ALTERNATIVELY: work your heaviest one rep to set the max weight you will need and drop your weights for the 3rep and 6 rep sets

TARGET SCORE
Target Time: 15-20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! All the gripping and ripping today. Let’s aim for a moderate, steady effort across rounds that allows us to complete each station with little to no rest between reps. Use the time between movements for the bulk of the rest. Ensure your weights are laid out correctly for quick changes on the bar.

How it should Feel: MUSCULAR ENDURANCE into some CARDIO! Upper Body pulling will be exploited today. Be smart when pacing, and don’t rush the lift if the arms are unready.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! Find a steady cadence and breathing pattern while relaxing your shoulders. Make sure to lay your rope down everytime.

Squat Snatch: Weight starts moderate (60%), and then by the end, it will be heavy (75%+) Smooth and steady singles on all sets. Take a second before the first lift to ensure your body is ready.

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:

7 Sets
New set every 1:30
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch

WOD: AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max reps Strict Handstand Push Ups

-rest 3 minutes-

AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max reps Strict Ring Dips

-rest 3 minutes-

AMRAP 6 Minutes
1000m Row /Ski/ Run 960
In remaining time:
Max Dumbbell Bench Press (2×32/22.5)

STIMULUS and GOALS
How to Pace: STEADY! Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Start each set with a lengthy Ski (or Row) designed to tax our body, making the gymnastics harder. Being strategic in your rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Find that balance on the erg where you can push, but not at the expense of hindering your ability to work on the gymnastics. We want to have at least 2:30 remaining time for the max reps.

WORKOUT STRATEGY & FLOW
Ski/Row: Aim for a moderate-fast pace while recovering the final 50m. Breathe through the motion and keep the shoulders rolled out.

Strict Handstand Push Ups: 5-10 reps to start is great, but don’t go to failure. Never rest at the bottom; when the arms begin to strain, it’s time to kick down and shake it out.

Strict Ring Dips: Same approach as the handstands. Be smart and make sure your arms are ready.

Dumbbell Bench Press: I like sets of 10 here while kicking up and shaking out the arms quickly. Breathe through each rep and try not to pause at the top for longer than a few seconds.

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.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 4 sets

3 minute Amrap
500m Row Erg
Hold elbow plank for remainder of 3min
Rest 1 minute

3 minute Amrap
480m Run
Hollow Rocks for balance of 3min.
Rest 1 minute

Use AB and Skier / DU for 2min to make up alternatives to Rowing if needed

Rower
*sets 1/3/ = damper 4
*set 2 = damper 8
*set 4 = damper 10

STIMULUS and GOALS
How to Pace: STEADY! We have 5 sets of a pure cardio workout where the goal is to have a consistent rest each round. The even sets (2/4) are going to be the most challenging due to the increased damper which is going to tax the legs even more.

How it should Feel: CARDIO! Breathing will need to be managed while getting the legs loose during the rest.

WORKOUT STRATEGY & FLOW
Row Erg: Pacing on the bike for the odd sets (1/3/5) should be moderate to moderate fast (75-80%). While the even sets (2/4) when wanna tone down the cadence slightly but still maintain a steady drive. Slow down the final 100m for a smoother transition to the run.
If you don’t have a bike erg, the best alternative sub would be another erg (row or ski) but if you only have access to a bike here is something you can do to change efforts:
–sets 1/3/5 50/50 (i.e. normal effort on each)
–set 2 20% more effort on arms
–set 4 20% more effort on legs

Run: First 50m should be building in pace. Settle into a steady, moderate effort while focusing on controlling your heart rate. Run through the finish.

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:

Part A:

5 Minute (every minute on the minute)
3 Low Hang Power Clean from below knee – 65-70% 1RM Clean
-directly into-
5 Minute (every minute on the minute)
2 Low Hang Power Clean from below knee – 70-75% 1 RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

Part B:
* 2 Min of w/:30 Hip Flexor Band Stretch
2min each side at end of sets

*Do a set every 2 minutes.

8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%

**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

* 2 Min of w/:30 Hip Flexor Band Stretch
2min each side at end of sets

WOD: For Time
15-12-9-6-3
Devil Press (2×22.5/15)
30-24-18-12-6
GHD Sit Ups/ Anchored Situps

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! moderate-fast intensity across the entire workout. Refrain from trying to “Speed up” devil’s press as this will often result in a heavy breakdown in form efficiency and add stress to the lower back.

How it should Feel: GASSY! Aggressive pacing and smooth transitions. Be steady on the dumbbells while aiming to push the pace through the sit-ups.

WORKOUT STRATEGY & FLOW
Devil Press: The weight selected should allow you to complete every set as close to non-stop as possible. Be explosive with your legs and hips while aiming to breathe at the bottom of each rep.

GHD Sit Up: Non-stop here. Just be smooth while focusing on an aggressive hip drive. A slight pause at the top of each rep to breathe each time will help keep your heart rate 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.

WOD: 

2 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie AB/ Row 500m / Run 480m
-rest 5 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have a solid gymnastic piece to start into a nasty, moderate-calorie bike. We have to go through this 2 times, so don’t get any wild ideas of selling out. 5 minutes is a long rest, but we want to be a little conservative off the start to prepare for body fatigue down the back stretch.

How it should Feel: CARDIO with a bit of MUSCULAR ENDURANCE! We know what “Cindy” does to our body, paired with a bike, it’s match made in heaven for a long day at the office.

WORKOUT STRATEGY & FLOW
AB/Row/Run: Pacing should be moderate (75%) and not pushed until the final set. Use the first few calories to recover, settle in and finish strong through the end.

Strict Pull Up: 1-2 sets, no singles please! Some strung together sets is what we are looking for!

Push Ups: 1-2 sets here as well, break early and often to avoid burnout.

Air Squats: Smooth and steady for a non-stop effort. Focus on relaxing the arms and breathe through the motion.

Strength & Skill:

*Do a set every 2 minutes.

8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.

5-10x Strict Straight leg Toes to bar directly after each set of Bench Press
**rest 2min between sets

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

4-5 heavy sets
*Do a set every 2 minutes.
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%

*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.

WOD: 2 sets
480m Run/ 500m Row/ Ski
10x alt Single Arm KB/ Dumbbell Burpee Clean and Jerks (30/24)
100m KB Farmer Carry (1×32) (50m each arm)

-rest 2 minutes-

500m Row/ 480m Run
10 Sandbag on Shoulder Squats (70/35kg)
or 10 DB/KB (on shoudler) squats on each side
100m Sandbag Bear Hug Carry (150/100)
OR DB / KB on Shoulder

-rest 2 minutes between sets-

TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a fun combo of some aerobic work and “fun” dumbbell/sandbag movement combos! Push on the parts you feel strong with, and just stay moving with points you typically struggle.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! This run/row is set up to get your heart rate spiked so you have to move some odd object load under fatigue. Have a “controlled push” on each aerobic portion and get into the dumbbell and sandbag so you can get work done immediately!

WORKOUT STRATEGY & FLOW
Run/Row: We’d like an ~85% effort here. Get up to speed quickly and only slow down at the end a touch if you need to so you can move into completing the next movements immediately.

Single Arm Dumbbell Burpee Clean and Jerks: Steady on these! They are a lot of work for each rep. Use the hips well on the Clean into your Jerk. We recommend push jerks to save your shoulders. The burpee is ideally a quick “pop” off the ground into the clean.

Single Arm Dumbbell Farmers Carry: You can hook grip if you like! Just aim to stay smooth and keep your body as vertical as you can

Sandbag on Shoulder Squat: We want them on the shoulder today just like the Games! We recommend to place it on the top of your shoulders as close to the middle of your top back as you can. Steady it with an arm that way you won’t have to side bend and cook out either side.

Sandbag Bear Hug Carry: Get that bag locked in and go! Try to not stop moving until the halfway mark or more, if at all possible. Wrap those arms and move! The rest comes in just after so you can finish this push with intensity.

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.