Sunday Update – Open Gym

First off, good luck to all our Stealth athletes competing in the WODs for Warriors competition today!! Kick some butt! Everyone else come out and show your support.


Active Recovery Day

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

  • Swim (this is my first choice, and if you have an ocean, even better)
  • Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
  • Cycling (get outdoors and enjoy the scenery as you ride)
  • Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

Mobility and Maintenance

Inflammation Maintenance

  • This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation

  • Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Order your Paleo Cuisines –

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.



Monday – Back Squats – AMRAP

Tuesday – Mobility, Agility + Chipper – BBC: Snatches

Wednesday – EMOM: Deadlifts + Triplet

Thursday – Open Gym (Skill: The Art of Box Jumps)

Friday – Strict Press + Double AMRAP