Strength & Skill

30 Back Squats @78-83% of 1RM Back Squat
-OR-
50 Back Squats @63-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.

WOD: 5 Rounds
220 meter Run/ Row/ AB
12 Toes-to-Bar
8 Alternating Dumbbell Snatches (30/22.5kg)

TARGET SCORE
Intended Workout RPE: 8.5–9.5 – 85–95% – high to very high intensity
Target Time: sub 10 minutes
Time Cap: 11 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing must be moderately aggressive (80%+) to get faster in the final two rounds. You want to be innovative in the first three rounds and not blow up. Aim to keep them consistent until you hit the 4th, and then it’s time to start getting more aggressive on transitions and cadence.

How it should Feel: GASSY and GRIPPY! Toes to bar and heavy snatches will steadily eat away at your grip. During the run you have to recover your arms in order to survive.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderately-fast (80%+) with the goal to stay under 50 seconds. Keep your hands loose and relaxed.

Toes to Bar: Unbroken is the goal, so have some chalk in the pocket for the run and get right to work. Quick broken up sets can work but stay disciplined on your rest!

Dumbbell Snatch: Heavier dumbbell today. Touch and go should be the goal but don’t be afraid to complete fast singles if it keeps you moving and efficient.

PART C: If time allows

3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps Bottom to Half Way
7 reps Half Way to Top
7 reps Full Curl
*Rest as needed between sets.

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 and 15 seconds.

5 Power Snatch @68-70% 1 RM Power Snatch
5 Power Snatch @68-70% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch
2 Power Snatch @83-85% 1 RM Power Snatch
2 Power Snatch @83-85% 1 RM Power Snatch
*All reps done as singles, rest no longer than 3-5 seconds in between reps.

WOD: AMRAP 20 Minutes
2 Ring Muscle Ups/ Burpee C2B
4 Handstand Pushups/ 8 HR Pushups
8 Kettlebell Swings (32/24kg)

TARGET SCORE
Target Rounds: 15+
Minimum Rounds before scaling: 10

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nate is a great workout to learn how to pace and work on consistent round times for a longer time frame. Small sets and quick rounds sound like fun, but let me assure you that after a few rounds, you will look at the clock and see there are 18 minutes left, and then reality hits. Aim for consistency and establish a pace early on that can be replicated across. The final push should be the final 5 minutes. On the minute would be a great goal to try and hold.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! What’s bad about this workout is that there is no reason to stop. It’s all about controlling your heart rate and staying moving. Don’t over-rush to each station, use a 5-10-second transition.This is a fun push, pull, push, pull combo each round. We need you to focus on using your Hips for each movement! And then push into the intensity as much as you can without blowing up!

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: Aim to make these smooth! We want to focus on staying tight in the back swing and a well timed kip into the dip

Handstand Push Ups: We don’t hit these very often, but this is a great workout to get some volume in with them. Find a great tripod position and aim to have your hips loaded into your kip as soon as you hit the bottom!

Kettlebell Swings: This is the worst part of the workout. Work to have these unbroken as much as possible. Keep these reps smooth and steady while breathing at the top with a slight pause. Keep a tight core and don’t be afraid to let your chest drop each round to load your hips and posterior chain for maximal power each swing (saves the 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 (A)

*Do a set every 2 minutes.

2 Tall Push Jerk + 2 Split Jerk + 2 Jerk Balance + 2 Jerk @5-6/10 RPE

4-5 Sets

*Focus on perfect technique.

Strength & Skill (B)

10 minute EMOM
Even minute: 8- 10 Rope Pull Ups from seated position
Odd Minute: 10 V- Ups

STIMULUS and GOALS
How to Pace: STEADY. The goal is to work on strict pulling strength and core/hip flexor strength
How it should Feel: MUSCULAR ENDURANCE. Biceps and Core will feel these.

WORKOUT STRATEGY & FLOW
Rope Pull Ups: Alternating arms for each pull. Leave heels on ground to scale.
V ups: Try to get on Tailbone at top of each rep.

SCALING
10 minute EMOM
Even minute: 6-8 Rope Pull Ups leaving HEELS DOWN from seated position
Odd Minute: 15 Ab Mat Situps

WOD: 3 Sets
AMRAP 3 Minutes
12 Deadlifts (70/50kg)
9 Hang Cleans
6 Push Jerks
*Each round must remain unbroken
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a nasty little spin on the classic hero workout “DT.” Your grit, grip, and endurance will be tested as you try to sustain unbroken rounds. 12-9-6 has to be completed without putting the barbell down, so make sure you don’t even think about lifting if you don’t even have a shot. Aim for two rounds; if you are an animal, then 1 round every minute is the gold standard.

How it should Feel: GRIPPY, GASSY and MUSCULAR ENDURANCE! Weight is the same for all 3 lifts and it adds up quickly. Be strategic during your rest and focus on shaking out your grip.

WORKOUT STRATEGY & FLOW
Deadlift: Mix your grip if you are comfortable transitioning to the overhand grip after the final rep . Don’t hesitate at all during these and focus on breathing.

Hang Power Clean: Focus on a big hip drive while catching in the front and loosening up your hands to save your grip.

Push Jerk: Keep the hangs open and explode with your hips on each rep to propel the bar overhead.

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

Wave 1 (0:00-3:00)
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 2 (3:00-6:00)
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean

Wave 3 (6:00-9:00)
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.

WOD: 2 Sets
Ski 500m/Row500/ Run 480/ Erg1000
-Rest 1 minute-
Row 500 meters/ Run 480/ Ski 500m
-Rest 2 minutes-
Bike Erg 1000 meters/ Row500/ Ski 500m/ Run480m
-Rest 3 minutes between sets-
*Scoring each individual machine time every set.

TARGET SCORE
Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 3 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.

How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

WORKOUT STRATEGY & FLOW
Ski: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.

Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.

Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across all sets.

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

PART A:

*Do a set every 2 minutes.

5 Narrow Grip Bench Press + 5 Wide grip Bench Press @ 7/10 RPE
4 Narrow Grip Bench Press + 4 Wide Grip Bench Press @ 8/10 RPE
3 Narrow Grip Bench Press + 3 Wide Grip Bench Press @ 9/10 RPE
*Score the Narrow Grip Bench Press. Bench Press weight in notes.

PART B:
*Do a set every 2 minutes.

3-4 Sets
3 Weighted Pull Up + 6 Strict Pull Up + 9 Banded Strict Pull Up
*Score is the Weighted pull up weight.

WOD: For time
1600m Run/ 2000m Row

Then, at the 12-minute mark:
100m sprint
100m Farmers carry (32/24kg))
100m sprint
100m Farmers carry (32/24kg))
100m sprint

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time workout 1: sub 8 minutes
Target Time workout 2: sub 2 minutes
Time Cap workout 1: 11 minutes
Time Cap workout 2: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Both parts are meant to be pushed at a moderate to high intensity. The mile run and the shuttle sprint should be built at a pace where the final stretch turns into a sprint. During the rest, get up and move at least 2 minutes before the start of part 2.

How it should Feel: GASSY! You should be flat when it’s all said and done.

WORKOUT STRATEGY & FLOW
Run: It’s a mile, so you have to be smart with your pacing. Start and hold a consistent moderate-aggressive pace until that final 150m mark, and then it’s time to let go.

Sprint: The same as the mile, start aggressively, make quick transitions picking up and dropping the bag, and full-send on that final sprint down the field.

Sandbag Carry on Shoulder: Be sure to practice before starting a quick and efficient way to get the bag to the shoulder. The weight should be moderate where there is no hesitation on lifting.

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

10 Sets (1 set every 30 seconds)
1 Pause Back Squat @75-85% of 1 RM Back Squat
* pause at bottom of the squat for 2sec

WOD (Part A):
Max Strict Handstand Push Ups in 2 minutes

WOD (Part B):

3 Rounds
30 Calorie Row/ Erg/ AB / Run
10 Bar Muscle Ups/ 12x C2B/ 15x Pull-ups

-Rest 3 minutes-

3 Rounds:
30 Calorie Row/ Erg/ AB / Run
15 Strict Handstand Push Ups/ Kipping

-Rest 3 minutes-

3 Rounds:
10 Bar Muscle Ups/ 12x C2B/ 15x Pull-ups
15 Strict Handstand Push Ups/ Kipping

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 8 minutes
Time Cap each set: None

STIMULUS and GOALS
How to Pace: STEADY! Into CHALLENGE! More than anything, focus on honoring Lazar today and hit this with a partner if you can.
These 3 couplets are designed to push your upper-body threshold. Steady pacing on the row, calculated through the gymnastics, will allow for consistency across rounds and sets. During the rest, focus on getting your heart rate under control and relaxing the shoulders.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! 180 Calories of rowing, 60 Bar Muscle Ups, and 90 Strict Handstand Push Ups will make for a fun day.

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate/fast (80-85%) to finish every time under 1:40/2:00. Focus on relaxing the shoulders and arms while emphasizing a strong leg and hip drive. Keep your breathing under control and slow down the final 2-3 calories before transitioning.

Bar Muscle Ups: Stay in your lane here and don’t try to be a hero. 2-3 sets is a great goal, and don’t push too early and blow up your shoulders and triceps.

Strict Handstand Push Up: Like the bar muscle ups, be wise here and break before they break you. Listen to your body and know when to kick off the wall. 2-4 sets will be a safe range if challenging for you.

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

Singles (1 rep every 90 seconds)
1 Squat Clean
*build from 60% to 75-80% 1RM Clean.

* Work for 10 minutes with good technique

WOD: 3 Rounds
1000m Row/ Run 2 x 480m/ AB
100 Double Unders

TARGET SCORE
Target Time: sub 30 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a pure endurance-based event all about effective pacing and the ability to stay moving with monostructural movements. This is a classic from the CF Games that “made even Rich Froning walk.” (But nobody mentions his dehydration, etc.)

How it should Feel: CARDIO! You need to manage your heart rate and breathing throughout to stay moving. Bring your big boy and girl mindset to get ready to hunker down and not stop moving!

WORKOUT STRATEGY & FLOW
Row: A classic longer buy in where we can definitely lose the workout, but cannot win it. Stay smooth and moderate!

Double Unders: Stay controlled with breathing. We’d still like bigger sets here, but not at the expense of a jacked-up heart rate for the run, or continuous tripping on the rope.

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.

5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

WOD (PART A): 
Max Rope Climbs in 3 minutes [15 ft]

WOD (PART B): 

30 Deadlift (100/70kg)
2 Rope Climbs
30/20 Calorie Ski /Row Erg/ AB/ Run
2 Rope Climbs
30 GHD Sit-Ups/ ABMAT MB Situps
2 Rope Climbs
30 GHD Sit-Ups/ ABMAT MB Situps
2 Rope Climbs
30/20 Calorie Ski /Row Erg/ AB/ Run
2 Rope Climbs
30 Deadlift (100/70kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY Into GRIND! Today’s workout is all about survival and managing grip fatigue through smart and calculated sets. Pacing off the start should be moderate (75-80%) and pushed when you start to see the light at the end of the tunnel.

How it should feel: MUSCULAR ENDURANCE and CARDIO! All the pulling in the arms and midline. Start off a little more conservatively than planned so you have enough for the second half.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate where sets of 10 are possible, but it might be smart to approach in fast sets of 5. Use a mixed grip and switch the grip up every couple of sets. Don’t use over 65% of 1RM.

Rope Climb: Big jump every time, and make sure you focus on using your legs before your arms. Fast descent to avoid added fatigue to the forearms.

Calorie Ski: Pacing should be moderate (75-80%) as well, emphasizing total body/hip drive. Breathe through the motion and ensure your grip is relaxed slightly on the ascent.

GHD Sit Ups: This is the area where you should focus heavily on relaxing your grip and steadying your breathing. Be smooth and steady, with a slight pause at the top.

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.

3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch

WOD: 3 Rounds
15/11 Calorie Echo Bike/ Row 150m/ Run 100m
7 Deadlifts 80/55kg
11 Burpees Over Barbell

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time: sub 6 minutes
Time Cap: 10 minutes

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!! From start to finish, it’s all about keeping the foot on the gas and holding on. Think 80%+ on the first two rounds and then sell out the final. Starting too fast will put you in a cardio deficit you won’t be able to recover from. Transitions are where this workout can be won and lost, so don’t waste time getting from station to station.

How it should Feel: GASSY into LACTIC ACID PARTY into PAIN!!! It’s all about how badly you are willing to hurt. You will question yourself early on, but no matter what, don’t stop moving.

WORKOUT STRATEGY & FLOW
Erg/Row/Run: Pacing should be aggressive off the start to get the wheels turning for 5 seconds. Once it’s moving, wind down to a moderate-high push pace effort that allows you to sustain. Slow down the final two calories to get the heart rate under control.

Burpees: Don’t even think about stopping! Hit the ground running, and don’t look back. Don’t go all out until that final set, and maybe slow down the final two burpees on rounds 1-2 to get your breathing under control before returning to the bike.

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

Part A:

30 Push Up (as fast as possible)

Part B:

2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
2 Weighted Pull Up + 4 Strict Pull Up + 6 Banded Strict Pull Up
*Rest as needed between sets.
**Score is the Weighted pull up weight.

WOD: 5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (2×22.5/15kg)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This one is all go. The challenge will be in holding onto unbroken sets on both movements. Slow down the bench press as needed to keep your heart rate down so you can be intentional on those bar muscle ups.

How it should Feel: PUMP!! A lot of pushing and some pulling here. Be ready to feel that pump even before the workout is over.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Smooth is fast here. Rest at the top before you think about coming off the bar and really try to be efficient in that kip to save your grip a little bit. Also, don’t be afraid to kip out of that dip to save your triceps a bit.

Dumbbell Bench Press: Breathe and move nice and smoothly here. No sense in rushing through these but allow the steady movement to get your heart rate under control and your mind ready to attack the bar muscle 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.