Conditioning Day

• A:
  Every 3 minutes, for 12 minutes (4 sets):
  20 Walking Lunges with Dumbbells or KettlebellsGo as heavy as possible each set.
• B: WOD
  Tabata Row for Calories or 800m Run
  Rest 60 seconds
  Tabata Wall Ball Shots
  Rest 60 seconds
  Tabata Burpees
  Rest 60 seconds
  Tabata Hollow Hold or Rocks*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
• C:
  Three sets of:
  Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
  Rest 60 seconds
  Single-Leg Glute Bridges x 10 reps each side
  Rest 60 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.

• 5RM Floor Press (Chest):
  Max load for 5 reps
• WOD:
  Four rounds for time of:
  10 Ring Dips
  20 Toes to Bar
  30 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.

• Strength:
  Four sets of: Deadlift x 4-6 reps @ 21X1
  Rest 30 seconds
  Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
  Rest 2 minutes
• WOD:
  In teams of two, partners alternate rounds to complete five each of:
  70/50kgs Hang Power Cleans x 5 reps
  100 Meter 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:
  Every 2 minutes, for 18 minutes (3 sets of each):

  Station 1: Arch to Hollow Rolls x 20 reps
  (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

  Station 2: Supine Ring Rows x 10-12 reps @ 2111
  (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

  Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
  (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

• WOD:
  Complete rounds of 21, 15 and 9 reps for time of:
  Thrusters (60/40 kg)
  Pull-Ups
  Burpees

• 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 2 minutes, for 20 minutes (5 sets of each):

  Station 1: Back Squat x 6 reps @ 30X1
  Station 2: Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0 (add weight if possible)

• WOD:

  Five rounds for time of:
  12 Push Presses (50/30kg)
  12 Kettlebell Swings (32/24 kg)

• 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 partner working at a time, complete:

  100 kettlebell swings
  400m run
  100 dumbbell shoulder to overhead
  400m run
  100 goblet squats
  400m run
  100 burpees

  Teammates will perform the 400meter runs together

• 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:
  Front Squat
  Set 1: 3 reps @ 65%
  Set 2: 2 reps @ 75%
  Set 3: 1 rep @ 80%
  Set 4: 1 rep @ 85%
  Set 5: 1 rep @ 90%
• Strength & Skill:
  Three sets of:
  Front Squat x 2-3 reps @ 85 – 90%
  Rest 20 seconds
  Pull-ups x Max Unbroken Reps
  Rest 3 minutes
• WOD:
  In teams of three, with only one person per station, complete 4 sets each of:
  Row 250m
  10 burpee box jump overs
  10 thrusters

• Mobility Week!

• 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 and Strength:
  Every 2 minutes for 20 minutes (10 sets):
  Push Press + Push Jerk + Split Jerk
  Build over the course of the 10 sets to today
• WOD:
  Three rounds for time of:
  6 clean & jerks
  12 burpees over the barbell
  12 strict handstand push-ups

• Mobility Week!

• 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 and Strength:
  Every 2 minutes, for 30 minutes (5 sets of each):
  Station 1: Deadlift x 3 reps
  (build in load with the goal of making the last two sets today’s heavy triple)
  Station 2: Muscle-Ups x Max Reps
  (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
  (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

  SCORE DEADLIFT WEIGHT

• WOD:
  In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

  Run 400m/Row 250 Meters
  30 Kettlebell Swings (24/16 kg)
  15 Ring Dips
  E.g., Partner A runs 400m or rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B runs /rows, etc…

• A:
  Every two minutes, for 12 minutes (6 sets) of:
  Power Jerk + 2 Split Jerks
  (pause for 3 seconds in receiving of both split jerks)
• B:
  Every 3 minutes, for 15 minutes (5 sets):
  Bench Press x 5 reps @ 80-85% of last week’s 2-RM
• C:
  Complete as many rounds and reps as possible in 20 minutes of:
  4 Muscle-Ups
  8 Strict Handstand Push-Ups
  16 Kettlebell Swings (32/24 kg)
• D:
  Three sets of:
  Glute-Ham Raises x 6-8 reps @ 3011
  Rest as needed
  Weighted Hip Thrusts x 8-10 reps @ 21X1
  Rest as needed

• 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:
  Overhead Squat x 8-10 reps @ 30X1
  Rest 2 minutes
  Weighted Pull-Ups x 3-5 reps @ 21X0
  Rest 2 minutes
  (Choose weights heavy enough to allow rep range with good form)
• WOD:
  Four rounds for time of:
  60 Double-Unders
  30 Wall Ball Shots (10/5kg)
  15 Pull-Ups

• A:
  Every 2 minutes, for 10 minutes (5 sets):
  Power Clean x 3 reps
  Build to today’s heavy triple,
  and then…
  Every 2 minutes, for 8 minutes (4 sets):
  Clean x 3 reps
  Build to today’s heavy triple,
  and then…
  Every 2 minutes, for 6 minutes (3 sets):
  Clean Pulls x 3 reps
  (High pull)
• B:
  In 15 minutes or less, build to today’s “heavy”…

  Back Squat x 1 rep
  The goal is to establish today’s “heavy” lift.

  “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

• C:
  Every two minutes, for 24 minutes (6 sets of each):
  Station 1: Back Squat x 8 reps @ 70-75% of today’s 1-RM
  Station 2: 50 Double-Unders + 12 Toes to Bar

  SCORE BACK SQUAT WEIGHT

• D:
  Two sets of:
  100-Meter Pinch-Grip Plate Carry
  (walk, don’t run)
  Rest as needed
  20 GHD Sit-Ups
  Rest as needed

  SCORE PLATE WEIGHT

• Optional Additional Conditioning Session:
  (This session is best performed 3-4 hours prior to or following today’s primary session.)

  Five sets of:
  Run 800 Meters
  Rest 90 seconds
  Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

• 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.