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08 Dec WOD – Thursday 8 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

12 Thrusters
400m Run

3 Rounds

12 Hang Cluster (135/85lbs)
400m Run

3 Rounds

12 Hang Cluster (145/105lbs)
400m Run

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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07 Dec WOD – Wednesday 7 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

0-5min Perform:
3 Rounds
8 Lateral Over the Plate Jumps
8 DB Row (In Plank)
8 Air Squats

5-10min Perform:
3 Rounds
8 Step Ups (20″)
8 DB Row (In Plank)
8 Air Squats

10-20min Perform:
AMRAP (10min)
8 Lateral Over the Box Jumps
8 DB Row (In Plank)
8 Air Squats
8 Step Ups

0-5min Perform:
3 Rounds
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats

5-10min Perform:
3 Rounds
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats

10-20min Perform:
AMRAP (10min)
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)

0-5min Perform:
3 Rounds
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats

5-10min Perform:
3 Rounds
10 DB Step Ups (55/35lbs) (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats

10-20min Perform:
AMRAP (10min)
10 Lateral Over the Box Jumps (24″)
10 DB Row (In Plank) (55/35lbs)
10 Air Squats
10 DB Step Ups (55/35lbs) (24″)

PART 1:
To be done 30 minutes before class

Snatch Pull – Full Snatch – Hang Snatch
7×1

– Working on speed through the middle today. 7 attempts to build to the heaviest weight you can do with excellent technique. Sloppy reps means the weight is too heavy.

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

Rest 15 minutes

3 rounds for time:
12 Hang squat clean thruster (145/105)
400m run

– Pick a weight in which at least one round can be done unbroken. Goal is under 10 minutes, but shoot for 8 minutes, so you have to really push for fast runs and unbroken rounds.

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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06 Dec WOD – Tuesday 6 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
5 Rounds

1 Push Press
2 Push Jerk
3 Split Jerk
5 Rounds

Part 2:
Split Jerk
3-3-3-3-3

Part 1:
5 Rounds

1 Push Press
2 Push Jerk
3 Split Jerk

Part 2:
Split Jerk
1-1-1-1-1

Part 1:
5 Rounds

1 Push Press
2 Push Jerk
3 Split Jerk

Part 2:
Split Jerk
1-1-1-1-1

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 20 minutes:
Even: 15/12 cal Assault bike
Odd: 15 Pull ups

– Goal is to complete the work without timing out on any given minute. Consider doing chest to bar pull ups if you anticipate being able to finish all 20 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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04 Dec WOD – Monday 5 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

4 Rounds

Every 2min, Alternate:
20/15 Cal Row
20 Lying Toes to Bar

4 Rounds

Every 2min, Alternate:
30/20 Cal Row
20 Knees to Elbows

4 Rounds

Every 2min, Alternate:
40/25 Cal Row
30 Knees to Elbows

PART 1:
To be done 30 minutes before class

Deadlift
7×1

– Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on consistent, successful, heavy reps. (Remember the weight you hit consistently today as we will be using it later in the week.)

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

Rest 10 minutes

For time:
150 Burpees
– to target 8″ above max reach

– Goal is to finish under 10 minutes. It’s gonna suck, know that and bear down!

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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02 Dec WOD – Friday 2 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Diane

21-15-9
Deadlift
Barbell Press

Diane

21-15-9
Deadlift (225/155)
HSPU

Diane

21-15-9
Deadlift (225/155)
HSPU

Do Beyond Rx’d programming for the day.

Rest 20 minutes

4 rounds for reps:
(1 minute at each)
– Double unders
– KB swing (70/53)
– Burpees
– Rest

– Goal is to hit consistent reps on each movement. Shoot for 70+ double unders, 25+ KB swings, and 25+ burpees.

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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01 Dec WOD – Thursday 1 December 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

4 Rounds

1min Fast Feet Jumps
1min KB Swing
1min Burpee
1min Rest

4 Rounds

1min Double Unders
1min KB Swing (24/16kg)
1min Burpee
1min Rest

4 Rounds

1min Double Unders
1min KB Swing (32/24kg)
1min Burpee
1min Rest

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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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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