Run 400 m

6 Rounds Bear Complex (PC+FS+PP+BS+PP) (115/75 lb.)

Row 500 m

6 Rounds Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)

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

Later in the day

For time:
5,000m Row Time Trial
– Goal is to set a new PR on the 5K row.

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.

DUMBBELL SQUAT CLEAN ELIZABETH

21-15-9
Dumbbell Squat Cleans (65/45 lb.)
Ring Dips

To be done 45 minutes before class

Bench
5-5-5-5-5
– Use the heaviest weight possible on each set.

For time:
21-15-9
Assault Bike (calories)
Pull ups (chest o bar)

-Goal is to finish similar to your “Fran” time. It will be a bit slower, but try for it to be within 1 minute of “Fran.”

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.

AMRAP 10 min.

8 Heavy KB Swings (32/24 kg)
16 Shoulder-to-Overheads (95/65 lb.)

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

Rest 20 minutes

3 Rounds for time:
100ft. Double KB overhead Lunge (53/35)
100ft. HS walk
– This will really challenge your positioning and technique when overhead. Try for as few breaks as possible.

3 Rounds for quality:
60s “T” Hold
-Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.

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.

21-15-9
One-Arm Dumbbell OH Squats (45/25 lb.) (each side)
Burpee Toes-to-Bars

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.

5 rounds

Min 1: 15/10-cal. Row
Min 2: 15 Parallette Pass-Throughs

To be done 45 minutes before class

Power clean
2-2-2-2-2
– Use the heaviest weight possible on each set. Reps do NOT have to be touch and go.

For time:
25-20-15
Power clean (135/95)
Push Jerk (135/95)

-Goal is to finish under 4 minutes. Be smart and break on the cleans so the Jerks can be done in as few sets as possible. Every break on those jerks requires an extra clean to keep going.

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.

Overhead Squats
1-1-1-1-1

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

Rest 15 minutes

On the minute for 10:
12 Chest to bar pull ups & 7 Burpees

– Goal is to complete all the reps within each minute. Scale to regular pulls ups if necessary, but keep the rep numbers the same. If you do not make a minute, continue in an AMRAP fashion and see how close to 10 rounds you can get.

Rest 30 minutes

For time:
Row 500m
10 Overhead Squat (155/115)
Row 500m
15 Front Squat (155/115)
Row 500m
20 Back Squat (155/115)

-Goal is to finish under 10 minutes. This will be challenging because the reps get higher the more fatigued you get. However, you can really push on this as the technique demands are lessened each round, as the squats get easier.

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.

15 Deadlifts (185/135 lb.)
18 GHD Sit-ups
21 Wall-Ball Shots (20/14 lb.)
18 Deadlifts
21 GHD Sit-ups
24 Wall-Ball Shots
21 Deadlifts
24 GHD Sit-ups
27 Wall-Ball Shots

To be done 45 minutes before class

For time:
100 DB Bench (70/50)
-Every break, perform 20 ring rows before continuing

3 rounds for quality:
25 Hip extensions (25/15)
-If you are unable to do 25 consecutive and controlled reps, then scale to no extra loading.

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.

4 rounds

1 min. Airdyne (Cals.)
1 min. Air Squats

2 rounds

2 min. Knees-to-Elbows
2 min. Ring Dips

1 round

4 min. Bar Muscle-ups
4 min. Double-unders

To be done 45 minutes before class

Bench
5-5-5-5-5
– Use the heaviest weight possible on each set.

3 Rounds for quality:
15 Strict Toes to bar
5 Strict Muscle ups

-These muscle ups are extra important to practice, especially if you struggle with the muscle up workout on Tuesday.

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.

5 rounds

Max set Push Jerks at 80% 1RM
Rest 1 min.
Max set Weighted Hip Extensions
Rest 2 min.

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.

3 rounds

10 Over Unders (24/20 in.)
10 x 3-Point Shuttle Runs (20 m)
10 Deadlifts (225/155 lb.)

PART 1:

To be done 45 minutes before class

Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight possible on each set.

For time:
100 Chest to bar pull ups
-This will be an interesting test as we have just done a lot of pulling over the last few days. How well do you do these fatigued?

PART 2:

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

Rest 15 minutes

For quality:
25 Hip extensions
25 Back extensions
25 Hip & Back extension

– Goal is to complete all 75 reps in as few sets 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.