FULL TOOLS for Strength
Squat Clean:
5 x 3 @70-80%

Clean Pull:
4 x 5; same weight as SCL or slightly heavier

Push Press:
5 x 5 all heavy

Back Squat:
5 x 6-10 reps, building from 65%-80%

Romanian Deadlift:
4 x 10; medium weight

LIGHT TOOLS for Strength:
Single-Arm DB Squat Clean:
5 x 8/8 per side

American KB Swing:
5 x 15-20, unbroken

Tempo Strict Press:
To failure – reps until you can’t keep doing them
Tempo – 3 seconds up, no pause at top, 3 sec down, no pause at bottom (3030 – this is how we annotate tempo stuff)
5 x tempo to failure per arm

Reverse Lunge w/ DB in Front Rack
4 x 12-15 reps per side, one leg at a time

KB Swing/Hollow Rocks
5 Rounds x
30-50 KB Swings
20-30 Hollow Rocks
10-20 Burpees w/ Tuck Jump

FULL TOOLS for Endurance:
EMOM x 10
4 Power Clean
4 Push Jerk
4 Lateral Burpees Over Bar
– weight should NOT be heavy (135/95 Rx, Sc 95/65)

EMOM x 10
5 Front Squat
8 Push Press
– weight should be slightly lighter than first EMOM (115/75, Sc 75/55)

12 min AMRAP
30 Jumping Split Lunges
20 American KB Swings
10 KB Pike Crunch or Strict TTB

8 min x
HS Hold / Plank to Failure
rest 20 seconds

LIGHT TOOL for Endurance
EMOM x 12
6 Single Arm DB Hang Squat Clean
6 Single Arm DB Push Press or Jerk
AMRAP Lateral Burpees Over Bar
– alternate arms each ROUND
– Round 1/3/5/7/9/11, Left arm
– Round 2/4/6/8/10/12, RIght arm

EMOM x 10
10 Single Arm DB Thruster or 15 Wall Ball
– w/ DB Thruster, alternate arms each round again

12 min AMRAP
30 Jumping Split Lunges
20 KB or DB Swings
10 KB or DB Pike Crunch or Med Ball Transfers

8 min x
HS Hold / Plank to failure
rest 20 sec

General Fitness
Here’s a WOD everybody can do!

Knees and Hips:
Tempo Squats – 3330 (3 sec down, 3 sec pause, 3 sec up, no pause at top)
Mountain Steppers – like mountain climbers, but foot goes all the way up to your hand like a Yoga lunge

4 Rounds
6 Tempo Squats
20 Mountain Steppers
10 Alternating High Knees (standing, not running)

4 Rounds
Step Up or Reverse Lunge
4 x 15 per side
– for folks who struggle with depth, hold onto something and work on that
– for folks who have no problem with this, add a weight to the movement

4 Rounds
4 Inch Worms (alternate walking hands to feet and feet to hands)
8 Push Ups
30 sec Side Plank left
30 sec Side Plank right

Pick a challenge; or heck, do all of them!!

Burpee Challenge 1:
30 sec on / 30 sec rest x 10
Complete as many burpees as possible each round

Burpee Challenge 2:
70 Burpees for Time

Burpee Challenge 3:
Complete 50 Burpees while holding a towel between your feet without dropping it!

Burpee Challenge 4:
Complete 25 Burpees using only your right leg then complete 25 burpees only using your left leg!!

Meditate for 30 minutes
– no sounds
– no lights
– calm your thoughts
– breathe slowly
– focus on your breath