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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.

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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.

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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.

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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.

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05 Oct WOD – Wednesday 5 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlifts
5 – 5 – 5

Deadlifts
5 – 3 – 1

Deadlifts
5 – 3 – 1

 PART 1:

To be done 30 minutes before class

Power Snatch
2-2-2-1-1-1

NOTE: Quickly build to a heavy single for the day

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
35 Toes to bar
45 KB swing (32/24kg)
55 Push press (155/105)
45 KB swing (32/24kg)
35 Toes to bar

NOTE: Goal is to finish under 12 minutes. If you are going to approach this by doing small, quick sets then be disciplined to keep the rest breaks short.

PART 3:

Rest 10 minutes

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

NOTE: 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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04 Oct WOD – Tuesday 4 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

60-50-40-30-20
Single Jumps
40-30-20-10-5
Situps

Rest 3min

10-15-20-25-30
Wall Ball
Run 200m

Annie
50-40-30-20-10
Double Unders
Situps

Rest 3min

10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m

GHD Annie
50-40-30-20-10
Double Unders
GHD Situps

Rest 3min

10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m

Do Beyond Rx’d programming for the day.

Rest 20 minutes

4 rounds for time:
1,000m Row
Rest 1:30 between efforts

NOTE: Goal is to hold a fast, consistent pace across the 4 intervals. Try to finish each interval within 3 seconds of each other.

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 Oct WOD – Monday 3 October 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 3 minutes:
3 Front Squats
3 Power Clean
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

EMOM 3 minutes:
3 Front Squats @ 50% 1RM
3 Power Clean @ Same load
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

EMOM 3 minutes:
3 Front Squats @ 60% 1RM
3 Power Clean @ Same load
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

PART 1:

To be done 30 minutes before class

Front Squat
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 10 minutes

On the minute for 10 minutes:
Odd: 20 pull ups (chest to bar)
Even: 20 Ring dips

NOTE: Goal is to complete the work with the minute, you will have 5 opportunities for each movement. For an added challenge try to complete all sets unbroken. Scale to 15 or 10 reps per movement, if needed, so that at least one round can be done 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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30 Sep WOD – Friday 30 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Good Mornings
3 – 3 – 3 – 3 – 3

Good Mornings
3 – 3 – 3

Good Mornings
3 – 3 – 3

Part 1:

To be done 30 minutes before class

Hang Clean (squat)
2-2-2-2-2-2

NOTE: Build to a heavy double across the working sets.

Part 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
40-30-20-10
GHD Sit ups
Hip extension

NOTE: Goal is complete the sets with as few breaks as possible. Should not take more than 10 minutes. If you have not been doing GHD sit ups regularly, take away the round of 40.

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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29 Sep WOD – Thursday 29 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 8 minutes:
6 Front Rack Lunges
12 DB Deadlifts

AMRAP 8 minutes:
6 Front Rack Lunges (135/95lbs)
12 DB Deadlifts (55/35lbs)

AMRAP 8 minutes:
6 Front Rack Lunges (175/115lbs)
12 DB Deadlifts (65/45lbs)

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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28 Sep WOD – Wednesday 28 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds:
9 Lateral Plate Jumps
7 Pushups
5 Front Squats

15 Rounds:
9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)

15 Rounds:
9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (95/65lbs)

Part 1:
21-15-9
Assualt Bike (calories)
Pull ups (chest to bar)
Burpee (touch bar at top)

Part 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

5 rounds for time:
10 front rack lunges (175/115)
15 KB swings (70/53)

NOTE: Goal is finish in under 8 minutes. The lunges are total steps, so 5 each leg, each round. Both movements should be unbroken the whole time; hang on to that KB. There is a 10 minute 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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