• Skill and Gymnastics:
  Every 90 seconds, for 12 minutes (2 sets of each):

  Station 1 – Muscle-Ups x 3-8 reps
  (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

  Station 2 – 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 3 – Supine Ring Rows x 10-12 reps @ 2111
  (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

  Station 4 – 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:
  Against a 2-minute running clock, complete a total of six sets of the following:
  Row 300/250 Meters
  Push-Ups x Max Reps

  Score max pushups each set

• 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:
  Deadlift:
  *Set 1: 5 reps @ 75-80%
  *Set 2: 3 reps @ 80-85%
  *Set 3: 1 rep @ 85-90%
  *Set 4: 5 reps @ 80-85%
  *Set 5: 3 reps @ 85-90%
  *Set 6: 1 rep @ 90+%

  Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

• WOD:
  Three rounds for time of:

  300m Row (or 400 Meter Run)
  20 Box Jumps (24″/20″)
  15/10 Strict Handstand Push-Ups

  Time cap: 12 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.

• Strength:
  Six sets of:
  Shoulder Press x 2 reps @ 20X1
  Rest 2-3 minutes
• WOD:
  Complete as many rounds and reps as possible in 8 minutes of:
  10 Pull-Ups
  15 Thrusters (50/30 kgs)
  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:
  Every 2 minutes, for 24 minutes (6 sets of each):

  Station 1: Hang Clean + Power Clean + Clean
  (build to work as heavy as possible)

  Station 2: Ring Dips x 10-15 reps @ 2111

• WOD:
  Against a 3-minute running clock, complete as many rounds through the following ladder:

  Hang Power Clean + 1 Front Squat
  Hang Power Clean + 2 Front Squats
  Hang Power Clean + 3 Front Squats

  Rest 3 minutes between sets, and complete a total of three sets.

  (Recommended weights: 80/55 kgs)

• 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 as many reps as possible of the following circuit in 30 minutes:

  400 Meter Run
  Box Jump Overs
  Burpee Pull-Ups
  Wall Climbs

  Each team member will start on a different station and may not rotate to the next station until their running teammate returns

• 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 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.