• Skill and Strength::
  Every 3 minutes, for 18 minutes (6 sets):
  Clean x 1.1.1.1
  (rest 10 seconds between each single)
• WOD:
  Three Rounds for time
  400m Run/ 250 Meter Row
  20 Wall Ball Shots (10/5kg)
  20 Kettlebell Swings (32/24 kg)
  Rest 1 minute between 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.

• WOD:
  In teams of four, complete six sets for max reps of:

  200m Run

  60 seconds of Ring Rows

  60 seconds of Barbell Thrusters (40/25kgs)

  Rest 60 seconds

• Handstand practice:
  Set up with partners if need be and do max holds.
• 50m dashes:
  At 60% of max. complete 1x 50m dash.
  Walk back to the beginning,
  Complete again at 60%
  Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %.
• From start line:
  Every 1min for 10min+ perform max effort standing broad jump.

• 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 Four Rounds (40min)
  In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: (10min for 1 round)
  60 seconds of Kettlebell Swings
  60 seconds of Rest
  60 seconds of Push-Ups
  60 seconds of Rest
  60 seconds of Box Jump Overs
  60 seconds of Rest
  60 seconds of Burpees
  60 seconds of Rest
  60 seconds of Anchored Sit-Ups
  60 seconds of Rest
  One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station four times.

• 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:
  4-5 sets of:
  Bench Press x 6-8 reps
  Strict Pull-Ups x Max Reps
• WOD:
  For time:
  50/30 Push-Ups
  400 Meter Run
  30 Heavy Kettlebell Swings
  400 Meter Run
  50/30 Push-Ups
  400 Meter Run
  30 Heavy Kettlebell Swings
  400 Meter Run

• Handstand practice:
  By self and in pairs with assisted holds.
• WOD:
  6 rounds for time:
  200-300m run around and under white bridge and back
  X 15 squats
  X 15 sit ups
  X 15 pushups

• 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:

  On a 4 minute running clock, perform:
  400m run
  15 pull-ups
  20 grund to overhead
  Max rep butterfly situps for remainder of 4 minutes

• 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.

• Conditioning:
  Every 2 minutes, for 20 minutes (5 sets) of:
  Station 1: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 (find a weight that is challenging)
  Station 2: 60 seconds of Strict Handstand Push-Ups for max reps

SCORE HANDSTAND PUSH-UPS

• WOD:
  In teams of 1,2, or three (team members may not move onto the next station till each person has completed the required reps at that station)
  Four rounds for time of:
  10 Toes to Bar
  15 Box Jumps
  20 Wall Ball Shots

• Animal walks:
  Bear
  Crocodile
  Dragon
  Sumo squats
• WOD:
  Beach Bums:
  -Burpee broad jumps across 100m
  -20xsitups
  -20xairsquats
  -Sprint back To the beginning

• 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 3 minutes, for 18 minutes (6 sets) of:
  5 Deadlifts @ 75-80%
  10 Tall Box Jumps
  (jump up, step down with support)
• WOD:
  Complete as many rounds and reps as possible in 10 minutes of:
  10 Power Cleans (70/45kg)
  10 Burpees Over the Barbell
  10 Chest to Bar Pull-Ups

• 4 rounds:
  Pushup x 15
  Sand Sit ups x 20
  Air Squats x 25
• 10 rounds for time:
  10 reverse lunges
  1x shuttle run
  5 burpees
  1x Shuttle 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.

• WOD:
  12 Days of Christmas
  Work from 1-12 and then from 12-1 again!
  1 Snatch 70/40kg
  2 Muscle Ups
  3 Box Jumps @ 30″
  4 Deadlift @ 70/40kg
  5 Burpees
  6 Clean & Jerk @ 70/40kg
  7 Hand Release Pushups
  8 Toes 2 Bar
  9 Wall Ball Shots 20/10kg
  10 Chest 2 Bar pullups
  11 Push Press @ 70/40kg
  12 Front Squats @ 70/40kg

• 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.

• 3RM Back Squat:
  Max load for 3 reps
• Conditioning:
  For max reps:
  90 seconds of Strict Pull-Ups
  Rest 90 seconds
  90 seconds of Strict Handstand Push-Ups
  Rest 90 seconds
  60 seconds of Strict Pull-Ups
  Rest 60 seconds
  60 seconds of Strict Handstand Push-Ups
  Rest 60 seconds
  30 seconds of Strict Pull-Ups
  Rest 30 seconds
  30 seconds of Strict Handstand Push-Ups
  Rest 30 seconds
• WOD:
  Against an 8-minute running clock, for max reps:
  Run 1600m/ Row 1000 Meters
  Wall Ball Shots (10/5kg)/ BOX JUMPS sub

• For 4 rounds:
  10 pushups
  Shuttle run forward
  20x reverse/ jump lunges
  Shuttle run backwards
• Handstand practice:
  Set up with partners if need be and do max holds
• 50m dashes:
  At 60% of max. Complete 1x 50m dash.
  Walk back to the beginning,
  Complete again at 60%
  Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %.
• From start line:
  Every 1min for 10min+ perform max effort standing broad jump.

• 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, alternating each movement, complete ten rounds of:
  10 Hang “Clusters”€ 60/35kg
  10 Burpees
  Run 400 Meters
  (Partner A performs 10 hang “Clusters”€; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “€œClusters”€; etc. A “€œCluster”€ is a Clean into a Thruster)

• WOD:

  10 rounds for time:

  200-300m run around and under white bridge and back
  10 reverse lunges each side (jump change preferable)
  10 sit ups
  10 burpees (no clap)

  * the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 10 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.