Strength & Skill

*Do a set every 1 minute 30 seconds.

3 Push Press @ 50%
3 Push Press @ 55%
3 Push Press @ 55%
3 Push Press @ 60%
3 Push Press @ 65%
*5 Heavy Double Dumbbell Seated Strict Press after each set.

*Do a set ever 1 minute 30 seconds.
NOT a superset with push press
4 Deadlift @ 50%
4 Deadlift @ 55%
4 Deadlift @ 60%
4 Deadlift @ 65%
4 Deadlift @ 65%

WOD: “Strict Lynne”
5 rounds for max reps of:
Body-weight Bench Presses
Strict Pull-ups
– rest as needed after the pull ups –
** Score Total reps Bench Press and Pullups

Target Reps each set: 20+ (bench and strict pull ups combined)
Minimum reps before scaling each set: 10 (bench and strict pull ups combined)

How to Pace: STEADY!
This workout is designed to get you to muscle failure. So expect to see a decrease in total reps as sets go on. Don’t be discouraged, it’s the nature of this workout. Just make sure you have a spotter nearby. Once the bench press is completed, give yourself 10-15 seconds before starting the pull-ups. Don’t go to absolute failure on any of the movements. Stop 2-3 reps before the struggle bus arrives, unless you feel the need to nearly empty the tank on set 5.
How it should Feel: MUSCULAR ENDURANCE! Arms, Chest, and pride will be shattered by the end. It’s possible that you could only complete 1 rep by the end at each.

WORKOUT STRATEGY & FLOW
Bench Press: Bodyweight is prescribed. We ideally want this weight to allow you to complete 10+ reps when fresh. If you know you can not complete 10 reps off the start, scale the weight down. Breathe through each rep, keep your shoulders depressed back to the bench, and please have a spotter nearby.
Strict Pull-Ups: This will be a real challenge here, so be smooth and steady through the reps and gut out what’s needed but not to the point of failure.

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 1 minute 30 seconds.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 50%
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 55%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 60%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 60%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 65%

*3 sec pause @ bottom

WOD: EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 250/200m row
Minute 3: 30 seconds of Burpee Bar Muscle Ups/ Chest 2 Bar
Minute 4: Rest

Target Time each minute: 40-50 seconds on the machines
Time Cap each set: 55 seconds on the machines

How to Pace: STEADY!
Find a pace on all 3 stations to maintain a moderate to moderate-high output consistently. Use the first time as a test pace, and then you should know what can be replicated across.
How it should Feel: GASSY into CARDIO! Every station is going to attack your lungs. Work hard, recover, and hold on!

WORKOUT STRATEGY & FLOW
Run: Moderate fast pacing here (80%), but that does not mean go hard and sprint. Get up to a comfortable speed that you know can be held across all rounds. The goal should be sub-50 seconds.
Row: Similar to the run, get up to speed quickly and keep driving through.
Burpee Bar Muscle Ups: You only have 30 seconds here, so take that first set at a smooth and steady pace and see what you end up with. After that, adjust to keep your reps consistent or slightly increase across rounds (sub to Burpee Pull 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.

Strength & Skill

*Do a set every 1 minute 30 seconds.

1 Tempo Front Squat + 5 Front Squat @ 60%
1 Tempo Front Squat + 4 Front Squat @ 65%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 75%
1 Tempo Front Squat + 3 Front Squat @ 75%
*Tempo is 3 sec down, 3 sec hold.

WOD: 3 sets (1 set every 4 minutes)
20/16 Calorie Row
15 Double Dumbbell Thrusters (2×22.5/15)

Target time each set: sub 3 minutes
Time cap each set: 3 minutes 30 seconds

How to Pace: CHALLENGE into PAIN CAVE!! Ensure you find a partner who will suffer just as badly as you, or be ready to go to the dark place all alone!. We will attack each set like it’s our last with a fast and aggressive pace that can be repeated for 3 solid efforts.
How it should Feel: LACTIC ACID PARTY into PAIN!!! Legs are going to be jelly after this is all said and done. Be sure to shake it out during the rest.

WORKOUT STRATEGY & FLOW
Row: The goal should take around under 1 minutes to complete
Dumbbell Thrusters: Weight is moderate. Breathe through the reps and pop the weight up with your hips.

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

Super Set Bench Press, Pushups and Box Step Ups
Perfom 1 full Set every 3min

5 Barbell Bench Press @ 65%
5 Bench Press @ 70%
5 Bench Press @ 75%
5 Bench Press @ 80%
5 Bench Press @ 85%
*10 Alternating Plate Pushups (5 each arm) after each set.

14 2x DB hanging Box Step Ups @ 60% (7 x e.s)
15 2x DB hanging Box Step Ups @ 65% (7 x e.s)
16 2x DB hanging Box Step Ups @ 70% (7 x e.s)
17 2x DB hanging Box Step Ups @ 75% (7 x e.s)
18 2x DB hanging Box Step Ups @ 75% (7 x e.s)
*Each set is 7 each leg.

WOD: Partner Throwdown Thursday! For time:
150 Power Snatches (40/30)
*Handstand Hold
-into-
100/80 Calorie Machine
*Pull Up Bar Hang

*One Partner is working at a time on the power snatches then the machine. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the machine to be completed). Switch as desired from the working station to the hold station.

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! It is all about staying moving and having a good strategy with your partner to switch when needed and keep the intensity up.
How it should Feel: LACTIC ACID PARTY and GRIPPY! The pump will be real with all the pulling and holding! We are wanting to improve and work on our upper body muscle endurance and grip capacity today!

WORKOUT STRATEGY & FLOW
Power Snatch: This weight should be light! And something you can hit for 10+ sets at a time when fresh.
Handstand Hold – facing away from wall: Get in a good tripod position and stay steady. We want you to hold for at least 20 seconds at a time to start. Otherwise scale down to High Plank Hold aka push up plank hold.
Machine: Aim to keep a somewhat fast pace and switch more often if needed!
Pull Up Bar Hang: Hop up and get on that hold! Don’t slow down your partner here. Aim to hold for at least 20 seconds at a time here as well. The grip pump will already be there so get a good hold on the bar and keep thumbs wrapped around your fingers to help with some extra security on the hold!

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 minute.

2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
1 Clean and Jerk @ 70%
2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
1 Clean and Jerk @ 70%

*Do a set every 1 minute 30 seconds.

1 1st pull + 1 2nd pull (pause) + 2 Power Snatch @ 60%
1 1st pull + 1 2nd pull (pause)+ 2 Power Snatch @ 65%
1 1st pull + 1 2nd pull (pause)+ 1 Power Snatch @ 70%
1 1st pull + 1 2nd pull (pause)+ 1 Power Snatch @ 75%
1 1st pull + 1 2nd pull (pause)+ 1 Power Snatch @ 80%
*Pause is at the top for 1 second.

WOD: Partner Workout AMRAP 15 Minutes
*500m/400m Row (odd round)//400m Run (even round)

5 Sandbag Cleans (70/45) (**Sub Power Cleans (85/57) as Rx’d if needed)
10 Burpees Over Bar or MB

Target Rounds: 4+
Minimum Rounds before Scaling: 3

How to Pace: GRIND! Try to stay steady each round with similar pacing.
How it should Feel: CARDIO!

WORKOUT STRATEGY & FLOW
Run/Row: Moderate-steady pacing here (70-75%) to finish around 2 minutes. No sense in killing yourself here, so settling into a steady effort that allows both to get right to the sandbag and move.
Sandbag Cleans to Shoulder : Try and hit 1-2 reps back and forth with an aggressive turnaround from rep to rep. Be explosive with your hips!
Synchro Burpee Over Rower: Chest on the ground together for it to be synchro, and from there, we can get up, over, and back down at different times. Pacing should be performed off the slower athlete and not pushed to put you both in cardio deficit where round times can’t be replicated.

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.

3 Front Squat + 5 Back Squat @ 60%
3 Front Squat + 5 Back Squat @ 65%
2 Front Squat + 3 Back Squat @ 70%
2 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 3 Back Squat @ 80%

*Percentage of your Front Squat

WOD: 4 sets AMRAP 2 Minutes
25/20 Calorie Row
Max Wall Balls (15/10kg) OR DB KB Hang Clean and Jerks (24./16)
– rest 2 minutes between sets –

Target Reps each set: 20+
Minimum reps before scaling each set: 12

How to Pace: CHALLENGE into GRIND! Aggressive pacing through the Row into a grinding effort on wall ball OR hang clean and jerks. Aim for consistent effort on the Row that allows you to get right to work on the max reps. The goal should be to have at least 50 seconds on time to accumulate reps. We are giving both movement options of doing KB Hang Clean and Jerks now some of us need to work on heavy wall balls.
How it should Feel: LACTIC ACID PARTY! No matter what lift you choose, you’re going to be hurting. It’s only 4 sets, so hang in there and drive through until the end.

WORKOUT STRATEGY & FLOW
Row Erg: Ramp up the pace off the start for the first few calories and then settle into a moderate-fast effort (80%+). Don’t sell out; wind down the final 2-3 calories before transitioning off the Row.
Wall Balls: You must breathe through the motion here and try to stay squatting. The goal should be 25+ reps every time, so don’t stand there looking at it. Pick up the ball, and get right to work.
KB Hang Clean and Jerk: Single dumbbell here, and we are alternating reps. Stay smooth and steady, and be overly explosive with your hips on each rep. Work a smooth transition to cycle reps quicker.

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

Superset between Deadlift and Strict Press

Complete 1 Superset every 2min; 30sec

3 Deadlift @ 75%
3 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 85%
3 Deadlift @ 90%

10 Barbell Strict Press @ 60%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 90%

WOD: For Time
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 30m Single Dumbbell Overhead Walking Lunge (22.5/15)
**If you are breaking for less than 10 reps at a time on chest to bar and/or toes to bar, scale down to (15/12.5) for lunges weight or 15m with (22.5/15).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)

Target Time: sub 10 minutes
Time Cap: 15 minutes

How to Pace: CHALLENGE! We want you to push your ability to do unbroken sets here today!
How it should Feel: GRIPPY and MUSCULAR ENDURANCE! It is all about efficient gymnastics and how long you can hang on!

WORKOUT STRATEGY & FLOW
Kipping OR Butterfly Chest to Bar: We want you to come out with a big set! Ideally you can knock out 15-20+ to start. Don’t rush right back to the bar after the lunges. Make sure you have a good set of grips and utilize a fluid and efficient kip each rep for keeping these going!
Toes to Bar: You will have some fatigue by the time you get to these. Be sure to Keep tension in your lats and shoulders to stay active and make these snappy as well.
Single Dumbbell Overhead Walking Lunge: Get the dumbbell locked out overhead and simply move smoothly through these. We’d love a steady 100ft unbroken, but break quickly at 50ft if needed.
—-you do not have to switch arms!

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 1 minute 30 seconds.

3 Bench Press @ 65%
3 Bench Press @ 75%
3 Bench Press @ 80%
3 Bench Press @ 85%
3 Bench Press @ 90%

Super set with:
*Do a set every 2 minutes.

10 Double Kettlebell Front Rack Walking Lunges @ 70%
10 Double Kettlebell Front Rack Walking Lunges @ 70%
10 Double Kettlebell Front Rack Walking Lunges @ 75%
10 Double Kettlebell Front Rack Walking Lunges @ 80%

WOD: AMRAP 8 minutes
1 Legless Rope Climb (15ft)/ 2 x legs/ 3 x sit to stand
5 Wall Facing Strict Handstand Push Ups/ HSPU

– Rest 2 minutes –

AMRAP 12 minutes
15 Dumbbell Push Press (2×22.5/15)
30 Second L Sit
15 Ring Rows (feet elevated)

Target Rounds workout 1: 8+
Target Rounds workout 2: 6+

How to Pace: GRIND! Don’t come out hot, and light your arms up. Think of steady pacing with consistent rest between stations. Use the clock and try to keep similar round times across. Shake out your upper body early and often to avoid muscle failure.
How it should Feel: LACTIC ACID PARTY! Like the great Arnold once said, “I want to Pump you Up!” Definitely a mirror pic quality photo after this one.\

WORKOUT STRATEGY & FLOW
Legless Rope Climbs: Big jump and scissor kick up that rope quickly. Make sure to slide down and not hand over hand to put more strain on your biceps.
Wall Facing Strict HSPU: These should be completed unbroken. Take an extra second before making sure your upper body is ready.
Dumbbell Push Press: Unbroken would be great! However, since it’s push press and not shoulder to overhead, the added muscle fatigue may make breaking into 2 quick sets the play for continuous effort.
L Sit Hold: These are something new for us! We are trying them in this workout to change it up. If you have Rogue parallettes then use those. OR Simply use a box or other structure so your feet are 14” from touching the ground. (feet do NOT have to be as high as seen in the video)
Ring Row – Feet Elevated: Use a med ball or box to elevate your feet. Set up where the bottom of the rings is set at hip height. The body should be parallel to the ceiling. 2 sets should be the goal with little rest between. Stay tight with your midline, and NO kipping the reps.

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.

3 Front Squat @ 70%
2 Front Squat @ 75%
1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%

WOD: Partner Throwdown
4 Sets
AMRAP 4 Minutes
500m Row (each, at the same time)
10 Synchro Burpee Pull Ups
Max Cleans (90/65 (split)
– 1 minute rest between sets –

Target Reps each set: 10+ (Including both partners)

How to Pace: STEADY! Into a the PAIN CAVE! It’s one of those workouts where you have to buy the cow if you want the milk. Start controlled and consistent through the first two stations to have at least 45 seconds for the cleans.
How it should Feel: PAIN! Like the fourth of July is going off in your legs!

WORKOUT STRATEGY & FLOW
Row: Moderate-push pace (75%+) effort to finish under 2 minutes. It does no good to sprint and then wait on your partner. Have a planned pace that allows both to exit the rower comfortably and right to work on the burpees.
Burpee Pull Up: The synchronization happens when both chests meet at the bottom of the burpee and the chins are over the top of the bar (together). Pacing must be pushed cautiously to avoid lighting up your pull before the cleans. The goal is 60 seconds to finish.
Clean: These may be power OR squat cleans; ensure the more coherent partner goes first. Weight is moderately heavy (80% or less of 1RM), where 1 rep should be completed back and forth. If you and your partner are comfortable, then maybe 2 reps back and forth, a little extended rest between.

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 minute.

(2x sets at each weight)
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 60%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 65%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 70%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 75%

Repeat (1x sets at each weight)
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 60%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 65%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 70%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 75%

*Do a set every minute.
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 75%
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 75%

WOD: For Time
100 GHD Sit Ups
80 Wall Balls
60 Deadlifts (70/45)
40 Toes to Bar
20 Burpee Get Box Get Overs, (122/102cm)

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! We have a classic chipper where pacing needs to be moderate with planned rest and calculated rep schemes to stay moving. Keep rest at a minimum and aim to get aggressive on the pacing through the final station.
How it should Feel: MUSCULAR ENDURANCE into CARDIO! Your lower body will be taking a beat down on this one. Fight through the pain and get caught with your hands on your knees until the end.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Steady pacing here, don’t try and be a hero and rip through these. The best bet is to break into 3-4+ sets with quicker rests. Or, stay moving slowly with a slight pause at the top of each rep.
Wall Balls: Be aggressive here and aim for 2-3 sets, or as few as you can reasonably manage. When that ball hits the ground, count to 10 (or less) and pick it right back up. Don’t be a wuss here!
Deadlift: Lightweight (under 50% of 1RM) where quick sets of 10-15+, with very little rest between should be the goal. Be conscious of the toes-to-bar that follow. Either fast 10’s or a descending rep scheme (13-12-11-9-8-7).
Toes to Bar: At this point in the workout, sets of 5+ would be a great goal. This is the final grip wrecker until the grunt work to finish. So push through the pain and don’t stare at the bar.
Burpee Box Get Overs: Just keep moving! This is everything left in the tank. Start smooth and steady, and when the final 5 reps approach, it’s time to turn on the jets.

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.