4 Rounds
55/35lb Dumbbells

30sec DB Single Arm Carry
30sec DB Suitcase Deadlift (right)
30sec Hip Extensions
30sec Superman Hold
30sec DB Suitcase Deadlift (left)
30sec DB Single Arm Carry
1min rest

PART 1:

Before class, earlier in the day,

5 Rounds for time:
100m Swim
30 Push ups

– Goal is to finish under 15 minutes. Put a 25 minute cap on this one if you are still developing the skill of swimming. The push ups will make this harder than it looks as the arms will not be able to assist in the swim as much.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

6 Rounds for time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 cal Ski erg

– Goal is to finish under 9 minutes, with really fast times under 7. Sub in 50 double unders if you do not have access to a ski erg. The deadlifts should be quick and unbroken each round, so scale the loading if necessary.

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.

1000m Row
30 Russian twists with MB (20/14lbs)
15 Turkish Get Ups (55/35lbs)

REST 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.

10 Squat Clean (155/115lbs)
10 Hang Squat Clean (135/95lbs)
10 Squat Snatch (115/75lbs)
10 Hang Squat Snatch (95/65lbs)
10 Squat Snatch (155/115lbs)
10 Hang Squat Clean (135/95lbs)
10 Squat Clean (155/115lbs)

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

Every 2 minutes for 14 minutes (7 rounds)
25 cal Row
Max Jerks (205/145)

– Goal is to average at least 5 jerks each round. Great scores will average around 7 jerks per round. Pace the row but aim to be off and transitioning to the bar by 1:15 into each round. Pick that bar up by 1:30 each time, and get your reps in to give some transition time back to the rower.

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.

AMRAP 10min

10 HSPU
10 Shuttle Sprints
40 Single Unders

PART 1:

To be done 30 minutes before class

Strict Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set. Compare to 9/20.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Later in the day,

6 rounds for time:
24 KB swings (70/53)
20 Push ups
16 Lunges with KB (70/53)
400m run

– Goal is to finish under 30 minutes, with fast times under 25. Keep the KB swings unbroken for as long as possible.

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.

3 OH Squat @ 80%
EMOM for 5min
rest 2min
5 OH Squat @ 70%
EMOM for 5min
rest 2min
7 OH Squat @ 60%
EMOM for 5min

PART 1:
COMPETITOR
To be done 30 minutes before class

Back Squat
3-3-3-3-3
– Use the heaviest weight you can for each set. Compare to 9/1, as this should be heavier than our sets of 5.

PART 2:
COMPETITOR
Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

Every minute for 15 minutes:
3 Muscle ups + 6 Burpee Box jump hurdles (20”)

– Goal is to complete both movements each minute. A box jump hurdle is where you clear the whole box, not touching it, as you jump from one side to the other. If you fall behind on the minutes, turn this into an AMRAP and get as close to 15 rounds as you can.

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.

SAN FRANCISCO CRIPPLER
30 Back Squats (205/115lbs)
1Mile Run

COMPETITOR

To be done 30 minutes before class

Bench Press
8-8-8-8
-Use the heaviest weight you can for each set.

Weighted Pull up
4-4-4-4-4-4-4-4
-Use the heaviest weight you can for each set.

For time:
50 Strict HSPU
50 L-Pullups

– Goal is to work on some gymnastics strength, and get the work done as fast as possible. You must finish all the HSPU before beginning the L-pullups.

Do the gym programming (RX’d or competitor) 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.

30-20-10
Deadlift (225/155lbs)
Hang Power Clean (155/115lbs)

Rest 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.

AMRAP 12min

1 Ring Muscle Up
5 Air Squat
Every round add 1 MU and 5 Air Squats

PART 1:
COMPETITOR
To be done 30 minutes before class

Hang Power Snatch
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set. Compare to 9/22.

PART 2:
COMPETITOR
Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
30-20-10
Deadlift (275/185)
Hang Power Clean (185/135)

– Goal is to finish under 10 minutes, with great times under 8. Be smart and break sets when needed, as the round of 20’s is what makes the workout.

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.

Split Jerk
3 – 3 – 3

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For time:
40-30-20-10
GHD Sit up
Wallball (30#/20#)

Rest 10 minutes

For time:
40-30-20-10
DB Snatch, alternating (50/35)
Hip extension

– Goal is to finish each couplet under 10 minutes. The wallball and DB snatches should be unbroken.

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.

5 Rounds

Min 1: 15/10cal Row
Min 2: 20 Box Jumps (24/20″)
Min 3: 15 Chest to Bar Pullup
Min 4: 20 Russian KB Swing (32/24kg)

PART 1:
COMPETITOR
To be done 30 minutes before class

Front Squat
2-2-2-2-2-2-2
– Use the heaviest weight you can for each set.

PART 2:
COMPETITOR
Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

4 rounds for individual times:
800m Run
– Rest 4 minutes between rounds

– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score.

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.