A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds
B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Complete as many rounds and reps as possible in 6 minutes of:
10 Kettlebell Swings
5 Burpees
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many calories as possible in 6 minutes of:
Row for Calories
A.
Three sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps
A.
Five sets of:
Goblet Squats x 8-10 reps @ 3111
(these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats if you don’t have heavy enough kettlebells)
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds
B.
Four rounds for time of:
20 Walking Lunges
20 V-Ups