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19 Aug WOD – Friday 19 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 10min: 1-2-3-4-5…

    Front Squat
    Jumping Chest to Bar Pullup

  • WOD:

    AMRAP 10min: 1-2-3-4-5…
    Front Squat (185/135lb)
    Bar Muscle Up
  • WOD:

    AMRAP 10min: 1-2-3-4-5…
    Front Squat (225/155lb)
    Bar Muscle Up

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

  • WOD:

    As many reps as possible in 20 minutes:

    500m Row
    25 KB swing (53/35)
    25 GHD sit ups

    NOTE: Goal is to get 4+ rounds, so consider doing the GHD sit ups to parallel instead of the full ROM if you think those will slow you down too much. The KB swings are full ROM to overhead and should be done unbroken, if possible. It will be easy to go slow on the row, pick a pace and hold yourself to it.

  • 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 Aug WOD – Thursday 18 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    10 Rounds

    6 Pushups
    8 Kick Backs
    10 Lying Leg Raises

  • WOD:

    10 Rounds

    15 Pushups
    10 Parallette Pass Throughs
    5 Candlestick to Handstand

  • WOD:

    10 Rounds

    15 Pushups
    10 Parallette Pass Throughs
    5 Inverted Burpee

  • 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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17 Aug WOD – Wednesday 17 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    7 Rounds

    5 Hang Power Snatch
    10 Unbroken Back Squat

    Score = Time

  • WOD:

    7 Rounds

    5 Hang Power Snatch (115/75lbs)
    Max set unbroken Back Squat

    Score = Time – Total Reps

  • WOD:

    7 Rounds

    5 Hang Power Snatch (135/95lbs)
    Max set unbroken Back Squat

    Score = Time – Total Reps

  • Part 1:

    To be done 30 minutes before class
    Back squat
    10×2

    NOTE: Perform 1 set of a heavy(ish) double on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s triples.
    — Do Beyond Rx’d programming for the day.–
    Rest 15 minutes

  • Part 2:3 Rounds for quality:

    25 Hip extensions (25/15)
    20 Double KB swing (53/35)

    NOTE: Hold a plate for the hip extensions if the 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 20 reps in a 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.
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16 Aug WOD – Tuesday 16 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    15-12-9-12-15

    DB Push Press
    Ring Rows
    Burpee

  • WOD:

    15-12-9-12-15

    DB Thruster (55/35lbs)
    Pullup
    Burpee

  • WOD:

    15-12-9-12-15

    DB Thruster (65/45lbs)
    Chest to Bar Pullup
    Burpee

  • Part 1:

    To be done 30 minutes before class
    Bench
    5×5
    NOTE: Build to a heavy 5 reps across the 5 working sets.

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

  • Part 2:

    3 Rounds for time:

    75 Double unders
    50ft. Overhead walking lunges (135/95)
    25 Toes to bar
    NOTE: Lunge out 25ft. Turn around, and lunge back. Try to complete the lunges, with the turnaround without setting the bar down. This workout should not exceed 10 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.
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15 Aug WOD – Monday 15th August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    3 Rounds

    Run 200m with Plate
    24 Deadlift
    Run 400m

  • WOD:

    3 Rounds

    Run 400m with Plate (25/15lbs)
    24 Deadlift (225/155lbs)
    Run 400m

  • WOD:

    3 Rounds

    Run 400m with Plate (45/25lbs)
    24 Deadlift (275/185lbs)
    Run 400m

  • Part 1:Do Beyond Rx’d programming for the day.
    Rest 15 minutes

    7 Rounds for time:
    10 Sumo deadlift high pull (95/65)
    10 Ring dips
    NOTE: Goal is to get through as many rounds unbroken as you can. If you are unable to complete 10 unbroken ring dips to start, do 5 each round.

  • Part 2:For time:
    50 Strict Handstand push ups
    NOTE: These will be harder than you think after the ring dips. 10 minute time cap.
  • 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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12 Aug WOD – Friday 12 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    100-75-50-25 Fast Feet
    8-8-8-8 Box Round the Worlds
  • WOD:

    125-75-50-25 Double Unders
    10-10-10-10 Wall Climbs
  • WOD:

    150-100-50-25 Double Unders
    25-50-75-100m Handstand Walk
  • Part 1:

    To be done 30 minutes before class
    Back squat
    10×3
    NOTE: Perform 1 set of a heavy(ish) triple on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy. We are working on a decreased rest interval so do not be surprised if it’s a slightly lighter weight than normal.

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

  • Part 2:

    4 rounds for time:
    1 mile Assault 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.

  • 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 Aug WOD – Thursday 11 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    4 rounds of

    1min: Russian KB Swing
    1min: Single DB OH Hold
    1min: Single Arm DB Snatch
    1min: Rest

  • WOD:

    4 Rounds of:

    1min: KB Russian Swing 32/24kg
    1min: Dble OH DB Hold (45/25lbs)
    1min: Single Arm DB Snatch
    1min: Rest

  • WOD:

    4 Rounds of:

    1min: Dble KB Swing (2 x 16/12kg)
    1min: Dble OH KB Hold
    1min: KB Single Arm Snatch (16kg/12kg)
    1min: Rest

  • 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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10 Aug WOD – Wednesday 10 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    23 Burpee + Jumping Pullup
    18 Power Clean + Shoulder to Overhead
    20 Burpee + Jumping Pullup
    9 Power Clean + Shoulder to Overhead
  • WOD:

    30 Burpee Knees to Elbow
    22 Cluster (155/115lbs)
    26 Burpee Knees to Elbow
    12 Cluster
  • WOD:

    30 Burpee Knees to Elbow
    22 Cluster (185/125lbs)
    26 Burpee Knees to Elbow
    12 Cluster
  • Part 1:

    To be done 30 minutes before class

    Sumo Deadlift
    5×3

    NOTE: Build to a heavy triple across the 5 working sets.– Do Beyond Rx’d programming for the day.–
    Rest 10 minutes

  • Part 2:

    3 rounds for quality:

    1 minute Weighted plank hold
    20 Ring Row (feet elevated)NOTE: Do not underestimate these ring rows. If done correctly, they will be extremely difficult. Set up the feet on a 20″ box with the rings at stomach height. Keep a rigid body position with the legs locked out and feet together.

  • 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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09 Aug WOD – Tuesday 9 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    100m Run
    5 Situps
    5 Lunges
    * Add 100m Run each Round
    * Add 3 Reps each Round onto each exercise

    AS FAR AS POSSIBLE IN 30 minutes

  • WOD:

    100m Run
    5 DB Situps (45/25lbs)
    5 DB Front Rack Lunges (45/25lbs))
    * Add 100m Run each Round
    * Add 3 Reps each Round onto each exercise

    AS FAR AS POSSIBLE IN 30 minutes

  • WOD:

    100m Run
    5 GHD Situps
    5 DB Front Rack Lunges (55/35lbs)
    * Add 100m Run each Round
    * Add 3 Reps each Round onto each exercise

    AS FAR AS POSSIBLE IN 30 minutes

  • Do Beyond Rx’d programming for the day.
    Rest 15 minutesPress
    5-5-3-3-1-1-1
    Strict Muscle up
    3-3-3-3-3-3-3

    NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!

  • 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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08 Aug WOD – Monday 8 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Power Snatch 5-5-5
  • WOD:

    Squat Snatch 5-3-1
  • WOD:

    Squat Snatch 5-3-1
  • Part 1:

    To be done 30 minutes before classFront Squat
    10 Reps

    NOTE: Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.

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

  • Part 2:

    For time:
    21-15-9
    Row (calories)
    Power Snatch (115/75)NOTE: Goal is to finish under 6 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!

  • 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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