0

19 Oct WOD – Wednesday 19 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

6 Rounds

100m Single Arm DB Farmers Carry
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

8 Rounds

100m Single Arm DB Farmers Carry (45/25lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

8 Rounds

100m Single Arm DB Farmers Carry (55/35lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

PART 1:
To be done 30 minutes before class

Clean & Jerk
3-3-2-2-1-1-1

NOTE: Build to a heavy single rep for the day. There is a strict 3 misses and you are out rule for this. Miss the same weight 3 times and you are done. Go down in weight if you need to finish your reps.

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

Rest 10 minutes

Each part for time:

@ 0:00 (keep a running clock)
60 cal Assault bike

@5:00
30 Thruster (155/115)

@10:00
800m Sprint

@15:00
30 Power Snatch (155/115)

NOTE: Goal is to get your best score on each section. Each section should be done well before the 5 minute mark to move on to the next piece. If you run out of time, start the next section immediately, and mark how far you got in the previous one.

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

18 Oct WOD – Tuesday 18 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squats
3-3-3-3-3-3

Back Squats
5-5-3-3-1-1-10

Back Squats
5-5-3-3-1-1-10

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
27-21-15-9
Row (calories)
Toes to bar

NOTE: Goal is to finish in around 6-7 minutes or faster. Go fast on the row as the toes to bar will break down and fatigue and slow you 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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

16 Oct WOD – Monday 17 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 5min
10 Ring Rows

EMOM 5min
10 OH Squats

Rest 1min

EMOM 10min

5 Chest to Bar Jumping Pullups
5 OH Squats

EMOM 5min
10 Pullups

EMOM 5min
10 OH Squat (115/75lbs)

Rest 1min

EMOM 10min
5 Chest to Bar Pullups
5 OH Squats (115/75lbs)

EMOM 5min
12 Pullups

EMOM 5min
12 OH Squat (135/95lbs)

Rest 1min

EMOM 10min
6 Chest to Bar Pullups
6 OH Squats (135/95lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

On the minute for 12 minutes:
– 100m Sprint

NOTE: Goal is to run each sprint as fast as possible. Find a 100m section to sprint to one side and then rest until the top of the minute. Then sprint back and repeat for 12 sprints.

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

14 Oct WOD – Friday 14 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Tabata
Hip Extensions
Plate Squats
MB Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Part 1:

To be done 45 minutes before class

Back Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 10/8.

PART 2:
For time:
50 Strict pull ups
– Complete in as few sets 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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

13 Oct WOD – Thursday 13 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Overhead Squat
3 – 3 – 3

Part 2:
Power Snatch
3 – 3 – 3 – 3 – 3

Part 1:
Snatch Balance
1 – 1 – 1

Part 2:
Squat Snatch
3 – 3 – 3 – 3 – 3

Part 1:
Snatch Balance
1 – 1 – 1

Part 2:
Squat Snatch
3 – 3 – 3 – 3 – 3

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

12 Oct WOD – Wednesday 12 october 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

20 minute AMRAP:

Buy In: 15 Strict Ring Pullups
With remainder of the time:
45 Single Unders
15 Barbell Press

20 minute AMRAP:

Buy In: 15 Rope Climbs
With remainder of the time:
45 Double Unders
15 Handstand Pushups

20 minute AMRAP:

Buy In: 15 Legless Rope Climbs
With remainder of the time:
45 Unbroken Double Unders
15 Handstand Pushups

Part 1:

To be done 30 minutes before class

Hang Snatch
3-3-2-2-1-1-1

NOTE: Quickly build to a heavy single for the day. These are full snatches from the hang position (above the knee).

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

Rest 15 minutes

For time:
200m Backwards sled drag (BW/.75BW)

NOTE: Goal is to finish the 200m as fast as possible. Start fast and hold on!

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

11 Oct WOD – Tuesday 11 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

6 Rounds:

6 DB Front Squat
8 DB Hang Power Clean
10 DB Feet-anchored Situps

8 Rounds:

6 DB Front Squat (55/35lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps

8 Rounds:

6 DB Front Squat (65/45lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps

To be done 45 minutes before class

Front Squat
5-5-5-5-5

– Build to a heavy 5 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 10/3.

Push Press
5-5-5-5-5

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

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

10 Oct WOD – Monday 10 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 14 minutes:

Odd Min: Row 10/6cals
Even Min: 10 Deadlifts

EMOM 14 minutes:

Odd Min: Row 12/8cals
Even Min: 10 Deadlifts (225/155lbs)

EMOM 14 minutes:

Odd Min: Row 15/10cals
Even Min: 10 Deadlifts (265/185lbs)

PART 1:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders

NOTE: Goal is to complete each set unbroken with the minute. If you have not done this before, start with a (20/14#) ball and complete the work without timing out. Then progress up to the prescribed wallball weight next time we do this combo.

PART 2:
Rest 10 minutes

On the minute for 10 minutes:
Odd: 15/10 cal Assualt Bike
Even: 20 KB swings (32/24kg)

NOTE: Goal is to complete the work with the minute each time. Complete the 5 rounds without timing out.

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

07 Oct WOD – Friday 7 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

Row 500m
10 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

5 Rounds

Row 500m
15 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

5 Rounds

Row 500m
21 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

PART 1:
To be done 30 minutes before class

Bench
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets.

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

Rest 15 minutes

5 rounds for time:
– start each round on 4 minute intervals
5 Muscle ups
20m HS walk
1 Peg board (or 2 legless rope climbs)

NOTE: Goal is complete each section unbroken, and finish each round within the 4 minute window. If a round takes longer than 4 minutes, finish that round and the workout is 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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

06 Oct WOD – Thursday 6 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

25 Lying Toes to Bar
35 KB Swing
45 Push Press
35 KB Swing
25 Lying Toes to Bar

35 Toes to Bar
45 KB Swing (24/16kg)
55 Push Press (135/95lbs)
45 KB Swing
35 Toes to Bar

35 Toes to Bar
45 KB Swing (32/24kg)
55 Push Press (155/105lbs)
45 KB Swing
35 Toes to Bar

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.

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE