Blog

EMOM 10min
5 Back Squat
Add 10-15lbs
Rest 3min

EMOM 10min
5 Back Squat @ 60% of your highest load of 5 reps

Or, if you choose to not re-do the Open workout:

Do Beyond Rx’d programming for the day.

Rest 15 min

For total reps:
Tabata (8rds. 20s on/10s off)
Deadlift (185/125)
Hang Power Clean (135/95)
Front Squat (85/55)
Push Press (65/45)
– rest 1 min between exercises

– Finish all 8 rounds of one movement before moving on to the next. Goal is to accumulate as many reps as possible. Set a goal for each round and try to maintain. 300+ reps is a good score.

Some rep suggestions for each 20s period:
DL – 10+
HPC – 8+
FS – 8+
PP – 12+

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.