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15 Nov WOD – Tuesday 15 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
15 Air Squats
7 Front Squats
50m One Arm OH DB Carry

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
18 Air Squats
9 Front Squats (75/45lbs)
50m One Arm OH DB Carry

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
18 Air Squats
9 Front Squats (115/75lbs)
50m One Arm OH DB Carry

PART 1:
To be done 30 minutes before class

Back Squat
1-1-1-1-1-1-1

– Build to a heavy single rep for the day. Go for a new 1RM if the weight is moving fast and feeling light!

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

Rest 15 minutes

For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar

– Goal is to finish in under 10 minutes or faster. Try to hit those wallballs unbroken as the toes to bar will break down with 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.

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14 Nov WOD – Monday 14 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

10-8-6-4-2
Power Snatch
Dragon Flags

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 115-135-155-185-205
Women: 75-95-115-125-135

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 135-155-185-205-225
Women: 95-115-125-135-145

Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 10 minutes:
30 double unders
10 Power snatches (75/55)

– Goal is to finish 8+ rounds. This is a repeat of the open workout, start with an aggressive pace and try to hold on 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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11 Nov WOD – Friday 11 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

4 Rounds

100m MB Carry
10 Bulgarian Lunge

2 Rounds

200m MB Carry
10 Lateral Step Ups and Over the Box

4 Rounds

100m MB Carry (20/14lbs)
10 Pistols

2 Rounds

200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (20”)

4 Rounds

100m MB Carry (30/20lbs)
10 Weighted Pistols

2 Rounds

200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (24”)

PART 1:
To be done 30 minutes before class

3 Rounds For time:
10 GHD sit ups
10 Power Snatch (155/105)
10 GHD sit ups
10 Burpees

– Goal is to finish under 10 minutes. No time cap, lower the weight on the snatches if needed.

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

Rest 10 minutes

High Hang Snatch + 2 Overhead Squats
1-1-1-1-1-1-1

– Hit some warm up sets and then you get 7 attempts to establish the heaviest weigh you can for the barbell complex. It is a full snatch in which you must receive the bar below parallel.

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 Nov WOD – Thursday 10 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

25 DB Deadlifts
12 DB Rows
25 DB Hang Power Clean

50 DB Deadlift (55/35lbs)
15 Muscle Ups
50 DB Hang Power Clean (55/35lbs)
30 DB Deadlift
8 Muscle Ups
30 DB Hang Power Clean
10 DB Deadlift
4 Muscle Ups
10 DB Hang Power Clean

50 DB Deadlift (65/45lbs)
20 Muscle Ups
50 DB Hang Power Clean (65/45lbs)
30 DB Deadlift
10 Muscle Ups
30 DB Hang Power Clean
10 DB Deadlift
5 Muscle Ups
10 DB Hang Power Clean

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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09 Nov WOD – Wednesday 9 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

5-4-3-3-4-5
Split Squats

5-4-3-3-4-5
Split Squats

5-4-3-3-4-5
Split Squats

Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
12-9-6
Hang power clean (225/155)
Muscle ups

– Goal is to finish in under 6 minutes. 10 minute time cap.

Rest 10 minutes:

For time:
21-15-9
Deadlift (315/225)
Toes to bar

– Goal is to finish in under 6 minutes. 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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08 Nov WOD – Tuesday 8 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

“The Fast and the Furious”

3 Rounds:
15 Burpees
400m Run
15 Jumping Pullups

“The Fast and the Furious”

3 Rounds
15 Burpees
400m Run
15 Pullups

“The Fast and the Furious”

3 Rounds
20 Burpees
400m Run
20 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 minutes

Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 push ups
200 Double unders

– If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for the movement that is challenging.

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 Nov WOD – Monday 7 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds:

AMRAP 3 minutes
6 Dble DB Front Squats
6 Dble DB Push Press

Rest 1min

2 Rounds
30sec DB Front Squat Hold
30sec DB Overhead Hold

3 Rounds

AMRAP 3 minutes
6 Dble KB Front Squats (16/12kg)
6 Dble KB Push Press

Rest 1min

2 Rounds
30sec KB Front Squat Hold
30sec KB Overhead Hold

3 Rounds

AMRAP 3 minutes
6 Dble KB Front Squats (24/16kg)
6 Dble KB Push Press

Rest 1min

2 Rounds
30sec KB Front Squat Hold
30sec KB Overhead Hold

PART 1:
To be done 45 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 11/4.

Push Press
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 20 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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04 Nov WOD – Friday 4 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Weightlifting
1 or 3 Rep Clean and Jerk

Monostructural
1 Mile Run

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

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.

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

Rest 15 minutes

Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)

– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, 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.

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03 Nov WOD – Thursday 3 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Buy In: 2min Max Candlesticks

10 Kick Backs
8 Over/Unders
3 Rounds

Buy out: 2min Situps

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs
10 Over/Unders
3 Rounds

Buy out: 2min Max Weighted Situps

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs
10 Over/Unders
3 Rounds

Buy out: 2min Max Weighted Situps

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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02 Nov WOD – Wednesday 2 November 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM for as long as possible
6 BB Push Press (45/35lbs)
6 Situps
6 Thruster (45/35lbs)

EMOM for as long as possible
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)

EMOM for as long as possible
5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

5 rounds for time:
15 GHD sit ups
5 muscle ups

– Repeat this couplet from a week ago (10/26). Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Don’t worry about going unbroken, just try to finish faster than last time.

Rest 10 minutes

Every minute for 10 minutes:
20m Prowler sprint (heavy)

– The sled should be loaded to a weight in which the fastest you can complete the 20m, is 20s. Double bodyweight would be a good place to start.

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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