AMRAP 18min

1 Burpee Bar Muscle Up
2 Hang Power Snatch (135/95lbs)
4 Hang Power Clean
Each round add the same amount of reps for each movement.

PART 1:
To be done 45 minutes before class

3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 Rounds for time:
30 GHD sit ups
30 Wallball (20/14)
400m Run

– Goal is to finish under 15 minutes. Great times are just over 12 minutes. Try to keep the GHD and wall ball unbroken, and only push the run if you have more left in the tank. Practice getting right back to work once you come in from the run (run all the way to the GHD, not get in the door and walk over).

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.

2 Rounds

30 Walking Lunge
15 Weighted Situps
Rest 1min
30 Pistols
15 Situps
Rest 1min

PART 1:
To be done 30 minutes before class

DB “Fran”
For time:
21-15-9
DB Thusters (65/45)
Pull ups

– Those DB will be a bit heavier than your usual Fran weight, so don’t be surprised if this is a touch slower.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
400m Prowler push (moderate loading)

– Goal is to continuously move for the entire 400m. Just keep grinding and putting one foot in front of the other until you finish. Loading should be heavy enough that you cant sprint with it, but light enough that you can jog.

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.

Heavy Fran

21-15-9
Thrusters (65/45lbs)
Chest to Bar Pullups

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 20min

25 Pushups
25 Double Unders
1min Plank hold
25 Double Unders
25 Mountain Climbers

To be done 45 minutes before class

3-position Clean & Jerk
7×1

– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

4 Rounds for time:
10 Power clean & jerk (155/105)
7 Muscle ups

– Goal is to start fast and aggressive and try to hold on. If you didn’t fail a muscle up rep, you didn’t push for fast enough. Try to finish under 8 minutes, but shoot for sub 6 minutes if you can.

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.

Power Snatch
5 – 3 – 1

Optional Finisher

5 Rounds
1min Power Snatch (135/95lbs)
30sec Rest

PART 1:
To be done 45 minutes before class

Back Squat
5-5-3-3-3-1-1-1-1

– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
21-15-9
Overhead squat (115/75)
Toes to bar

– Goal is go fast and unbroken. Should be a “Fran” type of effort, where good times on this will be under 3 minutes.

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.

Run 800m
50 Wall Ball (20/14lbs)
25 Box Jumps (32/24″)
Run 800m

Do Beyond Rx’d programming for the day.

Rest 20 minutes

For time:
Row 500m
30 Bench Press (BW/.75BW)
Row 1K
20 Bench Press (BW/.75BW)
Row 2K
10 Bench Press (BW/.75BW)

– Goal is to finish under 24 minutes. This does not allow for you to get bogged down on the bench. If you are unable to hit 12 reps at the prescribed weight unbroken, scale down, as you will get a much better training session in. Good times will be under 20 minutes.

Rest 10 minutes

3 rounds for quality:
Max reps strict pull-ups
Max reps strict ring dips
– rest as needed between sets. If you get less than 10 reps on any set, stay with it until you get 10, no matter the number of sets.

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 Rounds

200m Run
6 Weighted Pullup (55/35lbs)
5 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 min

5 Rounds
– in 3 minutes:
10 Front squat (185/125)
10 Box jump hurdles (24”/20″)
Max cal Row
– rest 3 minutes

– Try to stay within 5 calories of whatever score you get on that first round, each time. It is a box jump hurdle, meaning you may not touch the box in anyway to get to the other side.

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.

Part 1:
Complex:
1 Power Clean + Jerk
1 Squat Clean + Jerk
Work up to a heavy load for the Complex

Part 2:
3 Rounds
7 Squat Clean and Jerk (155/115lbs)
14 KB Swings (32/24kg)
21 Slamballs (25/20lbs)

REST DAY

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.

3 Rounds

12 Reverse Lunges with 1 KB (24/16kg)
50m Walk with 1 Arm OH Carry
30 Air Squats

PART 1:
To be done 30 minutes before class

Back Squat (to a box)
3-3-3-3-3

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 3 and repeat for 5 total sets at the same weight. Go heavier than when we did 5 reps on 3/22.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
30-20-10
calorie Assault Bike
Handstand push ups

– Goal is to finish under 6 minutes. Hit the assault bike hard to buy some time for those HSPU.

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.

6 Rounds

Min 1: Row 300/250m
Min 2: 25 Box Jumps (24/20”)
Min 3: 15 Burpees
Min 4: Rest

To be done 30 minutes before class

7 attempts:
Powerclean – Jerk – Squat clean – Jerk
– Build to the heaviest weight across the seven attempts. You may drop the bar after the first jerk.

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.