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24 Aug WOD – Wednesday 24 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    50 Fast Feet Jumps

  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    35 Double Unders

  • WOD:

    6 Rounds
    Perform every 3min

    200m Sprint
    45 Double Unders

  • Part 1:To be done 30 minutes before class

    Deadlift
    3-3-3-3-3

    NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

  • Part 2:

    For time:
    50 Toes to bar
    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.
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23 Aug WOD – Tuesday 23 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    15 Overhead Squatsthen:

    5 Rounds of
    6 Plate Press
    8 Plate Good Mornings

    then:
    15 Overhead Squats

  • WOD:

    15 Overhead Squats (155/105lbs)then:
    5 Rounds
    6 HSPU
    8 Hip Extensions

    then:
    15 Overhead Squats (155/105lbs)

  • WOD:

    15 Overhead Squats (185/125lbs)then:
    5 Rounds
    6 Strict HSPU
    8 Hip Extensions

    then:
    15 Overhead Squats (185/125lbs)

  • Part 1:

    To be done 30 minutes before class:
    Power Snatch
    3-3-2-2-1-1-1
    NOTE: Build across all sets up to a heavy single for the day– Do Beyond Rx’d programming for the day. —
    Rest 15 minutes

  • Part 2:

    1 Round every 2 minutes until failure:
    20 Burpees (6″ target)
    30 Wallball (20/14)NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball

  • 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 Aug WOD – Monday 22 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    40 Strict Ring Rows
    Every time you break perform:
    4 Over/Unders
    40 Ring Pullups
    Every time you break perform:
    4 Over/Unders
  • WOD:

    50 Strict Pullups
    Every time you break perform:
    6 Over/Unders
    50 Chest to Bar Pullups
    Every time you break perform:
    6 Over/Unders
  • WOD:

    50 L-Pullups
    Every time you break, perform:
    6 Over/Unders
    50 Strict Pullups
    Every time you break, perform:
    6 Over/Unders
  • Part 1:

    To be done 30 minutes before class
    Press
    3-3-3-3-3
    NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets.

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

  • Part 2:

    4 Rounds for time:
    15 calorie Assualt Bike
    15 GHD sit ups
    5 Hang Squat Cleans (225/155)

    NOTE: Goal is to finish in under 10 minutes. Try to spend no more than 1 minute on the bike per round, and go for an unbroken set on the cleans. If you are unable to perform at least 1 set of the cleans unbroken, scale the weight so the workout can be finished by the 10 minute mark.

  • 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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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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