Grab light KB and med ball

200M run w/med ball

10 KB deadlifts

5 Cobra to Downward Dog

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Spider-Man lunge to Samson Stretch

50 Single Unders

5 Min Double Under practice

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls


Clean Pull


Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Clean Pulls this cycle before we re-test out 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.


15 Min AMRAP:

200M Run

25 Wall Balls (20/14)

30 Double Unders

35 Am. KB Swings (53/35)

Cardio to weight, to cardio, to weight…  That is the theme of today’s WOD.  Each section is a rep or distance scheme that should allow you to complete rather quick.  See if you can keep a good speed throughout the WOD!

Scaling Options:

Run -> 250M Row

Med Ball weight -> 14/10

DUs -> 60 SUs

KB weight -> 35/25

Cool Down:

Heel cord mash – 1-2 min per side

Video courtesy of WODdoc


Hamstring roll out – 1 min per leg

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