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30 Nov WOD – Wednesday 30 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Benchmark Workout

Pain Optional
EMOM 12min
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute

Benchmark Workout

Pain Optional
EMOM 12min
3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute

Benchmark Workout

Pain Optional
EMOM 12min
3 Front Squat (225/155lbs)
AMRAP Muscle up for the remaining minute

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Every Minute for 10 minutes:
– 20m Prowler sprint (2.5xBW/2xBW)

Rest 10 minutes

For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.

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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27 Nov WOD – Monday 28 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3-3-3-3-3
OH Squat

* Optional Finisher
OH Squat Ladder

3-3-3-3-3
OH Squat

* Optional Finisher
OH Squat Ladder

3-3-3-3-3
OH Squat

* Optional Finisher
OH Squat Ladder

PART 1:
To be done 30 minutes before class

Back Squat
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 10/31, especially if you hit a new 1RM earlier this month!

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

Rest 15 minutes

Every 2 minutes x 3 rounds
– 15 calories Assault bike

Every 4 minutes x 2 rounds
– 30 calories Assault bike

Every 6 minutes x 1 round
– 60 calorie Assault bike

– Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint; sandbagging through this will just waste your 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.

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25 Nov WOD – Friday 25 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Gymnastics
Pullup

Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 65/45lbs

Gymnastics
Kipping + Chest to Bar Pullups

Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 95/65lbs

Gymnastics
Max Chest to Bar Pullup

Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch 135/95lbs

PART 1:
To be done 30 minutes before class

Snatch
2-2-2-2-2

– Work up to a heavy double and practice making consistent reps at that weight.

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

Rest 15 minutes

3 rounds for time:
7 Power snatch (165/115)
7 Burpee bar muscle ups

– Goal is to finish in under 6 minutes. You are gonna have to move fast!

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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24 Nov WOD – Thursday 24 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Alternating Tabata
Back Squat
Lunges
* 8 total Rounds = 2 x Rounds Tabata

Alternating Tabata
Back Squat (75/45lbs)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata

Alternating Tabata
Back Squat (95/65lbs)
Jumping Lunges
* 8 total Rounds = 2 x Rounds Tabata

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.

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23 Nov WOD – Wednesday 23 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a heavy 5 rep of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds

15 Bent over Barbell Row
15 Bench Press

Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above

Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above

Do Beyond Rx’d programming for the day.

Rest 15 minutes

4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)

– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds 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.

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22 Nov WOD – Tuesday 22 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time

Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)

Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (½ Bodyweight)

PART 1:
To be done 30 minutes before class

Front Squat
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 11/7.

Push Press
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 11/7.

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

Rest 10 minutes

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 minutes

“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for 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.

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20 Nov WOD – Monday 21 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Benchmark Workout

Chewbacca
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 MB Clean (14/10lbs)
500m Run

Benchmark Workout

Chewbacca
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row

Benchmark Workout

Chewbacca
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row

Do Beyond Rx’d programming for the day.

Rest 15 minutes

For Quality:
-10 Rope Climbs (Legless)
OR
-10 Peg Board ascents

-50 Hip extensions (25/15)

– To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each rep. Try to perform a more difficult variation than on 10/31.

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 Nov WOD – Friday 18 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar
Pullups
50 Single Jumps

Benchmark Workout
Outcast

AMRAP 16min
5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders

Benchmark Workout
Outcast

AMRAP 16min
5 Power Clean (185/135lbs)
8 Chest to Bar Pullups
30 Double Unders

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets

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

Rest 15 minutes

Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.

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

– Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however 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.

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17 Nov WOD – Thursday 17 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Gymnastics
Max Pushup

Weightlifting
1 or 3 Rep Max Back Squat

Gymnastics
Max Pushup

Weightlifting
1 Rep Max Back Squat

Gymnastics
Max Pushup

Weightlifting
1 Rep Max Back Squat

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.

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