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23 Sep WOD – Friday 23 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

50 Back Squat

Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps

50 Back Squat @ 3/4 Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps

50 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat @ Bodyweight + 20lbs
Every time you put the Bar down, you perform 10 Broad Jumps

Part 1:

To be done 30 minutes before class
Hang Clean (squat)
2-2-2-2-2-2
NOTE: Build to a heavy double across the working sets.

Part 2:

Do Beyond Rx’d programming for the day.
Rest 15 minutes

For time:
40-30-20-10
GHD Sit ups
Hip extension

NOTE: Goal is complete the sets with as few breaks as possible. Should not take more than 10 minutes. If you have not been doing GHD sit ups regularly, take away the round of 40.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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22 Sep WOD – Thursday 22 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

For Time:

32 Situps
16 Slam Ball
32 Wall Ball
16 Slam Ball

2 Rounds:

32 GHD Sit Ups
16 Slam Ball
32 MB Clean + Wall Ball (20/14lbs)
16 Slam Ball

2 Rounds:

32 MB GHD Sit Ups (20/14lbs)
16 Slam Ball
32 MB Clean + Wall Ball (20/14lbs)
16 Slam Ball

 

REST DAY!

Remember: recovery is CRUCIAL!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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21 Sep WOD – Wednesday 21 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds:

Run 200m
5 Thrusters
Max set Chest to Bar Jumping Pullups

5 Rounds:

Run 200m
3 Thrusters (165/115lbs)
Max set Muscle Ups

5 Rounds:

Run 200m
3 Thrusters (205/135lbs)
Max set Muscle Ups

Do Beyond Rx’d programming for the day.
Rest 10 minutes

For time:
1 mile sled drag

NOTE: Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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20 Sep WOD – Tuesday 20 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

WOD:

8 Burpee Plate Jump
8 KB SDHP
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Russian Swing
AMRAP 6min

WOD:

8 Burpee Plate Jump
8 KB SDHP (24/16kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Power Clean (24/16kg)
AMRAP 6min

WOD:

8 Burpee Plate Jump
8 KB SDHP (32/24kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Snatch (32/24kg)
AMRAP 6min

Part 1:

To be done 45 minutes before class

Overhead Squats
5-5-3-3-1-1
– Build to a heavy single across the working sets.
For time:
12-9-6
Snatch (squat) (165/115)
Bench press (225/155)

NOTE: Goal is to finish this in 8-10 minutes. The weight should be where you can comfortably complete triples.


Part 2:

Do Beyond Rx’d programming for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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18 Sep WOD – Monday 19 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

WOD:

30sec Assault Bike for Calories
30sec Rest
5 Rounds
30sec DB Push Press
30sec Rest
5 Rounds
30sec DB Lunges
30sec Rest
5 Rounds

WOD:

30sec Assault Bike for Cals
30sec Rest
5 Rounds
30sec DB Push Press (45/25lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 45/25lbs)
30sec Rest
5 Rounds

WOD:

30sec Assault Bike for Cals
30sec Rest
5 Rounds
30sec DB Push Press (55/35lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 55/35lbs)
30sec Rest
5 Rounds

Part 1:

To be done 30 minutes before class
Push Press
2-2-2-2-2-2
NOTE: Build to a heavy double across the working sets.


Part 2:

Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
30 Muscle ups (strict)
NOTE: Goal is to finish in around twice the time that 30 kipping muscle ups takes you. There is a 10 minute cap here, so get as many strict muscle ups as you can if you aren’t going to finish.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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16 Sep WOD – Friday 16 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds:

50 Wall Ball
20 Lying Toes to Bar
15 Box Dips

For time:

120 Wall Ball (20/14lbs)
60 Toes through Rings
30 Ring Dip

For time:

120 Wall Ball (20/14lbs)
60 Toes through Rings
30 Strict Ring Dip

Part 1:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

For reps:
Tabata deadlift (315/205)

NOTE: Goal is to get 50+ total reps. The weight should be about 65% of your 1RM, so lower it if necessary. If you do not get at least 40 reps you had a weight that was too heavy.

 

Part 2:

For time:
10 legless rope climbs (15ft.)
NOTE: Start from the seated position each time. Goal is to not exceed 10 minutes to complete these.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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15 Sep WOD – Thursday 15 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20 minutes:

30 Plate Fast Feet
5 Shoulder to Overhead

EMOM 20 minutes:

20 Double Unders
5 Push Jerk (155/105lbs)

EMOM 20 minutes:

30 Double Unders
5 Push Jerk (185/125lbs)

REST DAY

Remember: recovery is CRUCIAL!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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14 Sep WOD – Wednesday 14 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12 minutes:

20 KB Swing
10 Step Ups

AMRAP 12 minutes:

30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (24/20″)

AMRAP 12 minutes:

30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (30/24″)

Part 1:

To be done 60 minutes before class

Shoulder Press
2-2-2-2-2-2
– Build to a heavy double across the 6 working sets

Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 4 attempts to get as far into the complex as possible without coming off the bar.

Every minute for 10 minutes:
30 double unders + 5 Push jerks (185/125)

NOTE: Goal is to complete the work within each minute. Choose a weight that will let you do the push jerks unbroken on each round. The bar starts from the ground.

 

Part 2:

Do Beyond Rx’d programming for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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13 Sep WOD – Tuesday 13 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds:

2min Row for Cals
2min Power Snatch
2min Shuttle Runs

3 Rounds:

2min Row for Cals
2min Squat Snatch (135/85lbs)
2min Shuttle Runs

3 Rounds:

2min Row for Cals
2min Squat Snatch (155/105lbs)
2min Shuttle Runs

Do Beyond Rx’d programming for the day.
Rest 15 minutes

4 rounds for time:

1 mile Assualt bike
– Rest 90 seconds –

NOTE: Goal is to hit a consistent pace on these mile repeats. Each interval should not be more than a + or – 5 seconds from the previous effort. Sub in 750m row if you do not have access to a bike. We did these a month ago on 8/12. Check your finish times from then and try to go faster on each round.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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11 Sep WOD – Monday 12 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:

Back Squat
2-2-2-2-2-2

 

Optional Finisher:

50 wall balls (unbroken)

 

Part 1:

Back Squat
2-2-2-2-2-2

 

Optional Finisher:

50 wall balls (unbroken)

Part 1:

Back Squat
2-2-2-2-2-2

 

Optional Finisher:

50 wall balls (unbroken)

 

Part 1:

To be done 30 minutes before class

Power clean
2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets. Should not be “touch and go.”

Part 2:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

5 rounds for quality:

20m Prowler sprint (Heavy)
Max reps HS push up (strict)
-Rest 1 minute between rounds-

 

NOTE: Goal is go hard on the sled followed by a good set of HS push ups. Keep them strict for as long as possible, but if you start getting less than 7 reps, switch to kipping.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 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 quiet time, prayer or 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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