Sunday, August 31, 2014


Keg drill, 2 minutes
Posterior chain floss
Scapula Push ups
Samson stretch


Jog 200 meters
With a light kettlebell:
10 1-arm thrusters (per side)
10 Kettlebell swings
10 Burpees
50’ Bear Crawl

Cool down:

10 Jefferson Curls
10 Wall extensions
Straddle hold, 2 minutes



35 min AMRAP:
400 meters DB/KB Farmer’s Carry
200 ft. Bear Crawl
50 ft. Burpee Broad Jump
40 Abmat Situps
30 Hip Extensions
20 Thrusters
10 Turkish Getups, alternating
Run 400 meters

Notes: Remember to scale for continual movement! That means the farmer’s carry will not be too heavy, ideally you will use this same weight for the thrusters and TGU.

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 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 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.

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