Overhead Squat
5-5-5-5-5

Press
5-5-5-5-5

Part 1:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for time:
40 double unders
30 GHD sit ups
20m HS walk
10 Thrusters (135/95)

– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.

PART 2:
Later in the day

For time:
5K Row time trial

– Re-test your 5K row time.

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.

FITNESS TESTING #3: “The Fast and the Furious”

3 Rounds
15 Burpees
400m Run
15 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for time:
15 cal Assault Bike
15 Toes to bar

– Goal is under 10 minutes, but good times will be under 8 minutes. Hit the bike hard to make up some time, as the toes to bar will really start to slow down.

Rest 10 minutes

3 rounds for quality:
25 Hip extensions (45/25)

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.

40 Front Rack Walking Lunges (115/75lbs)
20 Wall Climbs
Rest 3min

30 Front Rack Walking Lunges (135/95lbs)
30 Back Squats (135/95lbs)
Rest 3min

20 Front Rack Walking Lunges (155/105lbs)
40 Handstand Walking steps (20 total each hand)

To be done 45 minutes before class

Snatch
2-2-2-2-2
– Build to a heavy double for the day.

“AGOQ 4”
2 rounds for time:
10 Deadlift (315/205)
20 Deficit HSPU (6″/4″)
30 Front squat (95/65)

– Goal is under 6 minutes. If the HSPU are going to take you a while, scale the deficit down, but keep the total number of 20 per round.

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.

FITNESS TESTING #2

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

PART 1:
To be done 30 minutes before class

Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to heavy effort. The final rep from (4/11) is the weight we should be aiming for.

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

Rest 20 minutes

3 rounds for individual times:
30 cal Assault Bike
15 Box jump overs (24”/20”)
– rest 3 minutes –

– Goal is to finish each round under 2 minutes. The bike should be done fast (under 60s), as each effort is a sprint. Don’t cheat yourself and hold back for the box jumps, hit the bike hard.

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

40/30cal Assault Bike
20 Weighted Step Up and Over (55/35lbs)
10 Over the Box Jumps (24/20″)

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.

EMOM for as long as possible

5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)

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

3 Position Power Snatch 3-3-3

Part 2

AMRAP 5 minutes
1 Hang Power Snatch (185/125 lbs)
6 Kettlebell Swings (32/24 kg)

PART 1:

PART 2:

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.

Partner Workout — Relay style
5 x 200m Run each
5 x 20 KB Swings each
5 x 20 Back Extensions
100 MB Situp Throws

PART 1:

PART 2:

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:
Back Squats
5 – 5 – 5 – 5 – 5

Part 2:
100 Heel Taps
Every time you break, perform 10 Lateral Jumps over the parallette.

To be done 60 minutes before class

Power clean & Push Jerk
2-2-2-2-2
– Take 5 attempts to quickly build to a heavy double. Must be touch & go. Shouldn’t take longer than 10-15 minutes.

“Heavy Grace”
For time:
30 Clean & Jerk (185/135)

– Goal is to finish in under double the time of your PR “Grace.” Ex. If your “grace” is 2 minutes, finish this under 4 minutes.

Rest 5 minutes

“Grace”
For time:
30 Clean & Jerk (135/95)

– Goal is to get as close to your PR as possible.

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.

CHELSEA

EMOM 30min

5 Pullups
10 Pushups
15 Air Squats

To be done 30 minutes before class

Push Press
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final minute of 3 from (4/12) is the weight we should be aiming for, if not heavier.

For time:
60 Burpee box jumps (24″/20″)
– Goal is to finish under 6 minutes, push to go under 5 minutes if possible. Same standard as the Open.

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.