Strength & Skill

4 Sets:
6/6 Barbell Back Rack Lunges
8/8 Barbell Front Rack Lunges
10/10 Jumping Lunges

WOD

A. AMRAP 5 minutes
Buy in: 75 DU / 225 SU
Max rounds of
4 Goblet Squats 22.5/15kg
8 DB Box Step Overs 22.5/15kg

Rest 90 seconds

B. AMRAP 8 minutes
8 Ring Push Ups
100m Farmers Carry 24/16kg KB

Rest 90 seconds

repeat A & B

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

Bench Press / Floor Press

5 x 5

WOD: Work up to a heavy complex for the day – across no less than 5 and no more than 8 sets
4 Snatch Grip Deadlifts
3 Snatch Pulls
2 Power Snatches
1 Squat Snatch
1 Overhead Squat

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

1 min on // 1 min off (x 4 rounds)
– Weighted Dead Bugs
– Weighted Hollow Rocks
– Hands to Toes

WOD: For Time

300 Russian Kettlebell Swings (24/16 kg)

Every minute on the minute, perform Burpee(s)

With a running clock, start by performing as many Russian Kettlebell Swings as possible from 0:00-1:00. At the 1-minute mark, perform 1 Burpee. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed.

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
Renegade Rows
5 x 5/5

WOD: For time

Buy in: 15 Chest 2 Bar Pull ups

Then: 5 Rounds
30 DU’s / 90 SU
10 Power Snatches (60/45)
5 Squat Snatches (60/45)

Buy out: 15 Chest 2 Bar 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.

WOD: AMRAP 40 minutes
with a partner – I go – You go

Every 2 minutes:
8 Wall Balls
8 Deadlifts (40/30)
8 Power Cleans (40/30)
8 STOH (40/30)
max calorie row in remaining time

Switch partners every 2 minutes
Score is calories rowed

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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:

Back Squat
1 rep max

WOD: AMRAP 12 minutes
15 Slam Balls
10 Push ups
5 Burpee Pull ups

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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:

Work up to heavy Power Clean for the day

WOD: For Quality
50 touch & go Power Cleans
50 touch & go Push Jerks
50 touch & go Power Cleans & Push Jerks

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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: EMOM x 12 (6 rounds)

1: 6 strict pull ups (add to body weight if 6 reps is too light)
2: :45 sec weighted plank hold

WOD: 4 rounds for time
400m run
21 alt DB snatch
15 single arm overhead lunges
9 burpees over DB

DB= 22.5/15 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.

Strength & Skill

Push Press
6 x 3 @ 70-75%

WOD: AMRAP 20 minutes
5 Thrusters (60/40)
10m Handstand Walk
15 GHD / Anchored sit 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

Back Squats (7/8)
7 x 3 @ 80%

WOD. With a partner:
500-400-300-200-100m Row (each)
partner holds Kettlebell in front rack (2 x 24/16kg)

*5 burpee penalty for each partner every time the KB is dropped

**rower may not accumulate meters unless KB’s are racked

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.