4 rounds

1 min. Airdyne (Cals.)
1 min. Air Squats

2 rounds

2 min. Knees-to-Elbows
2 min. Ring Dips

1 round

4 min. Bar Muscle-ups
4 min. Double-unders

To be done 45 minutes before class

Bench
5-5-5-5-5
– Use the heaviest weight possible on each set.

3 Rounds for quality:
15 Strict Toes to bar
5 Strict Muscle ups

-These muscle ups are extra important to practice, especially if you struggle with the muscle up workout on Tuesday.

Do the gym programming (RX’d or competitor) 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.

5 rounds

Max set Push Jerks at 80% 1RM
Rest 1 min.
Max set Weighted Hip Extensions
Rest 2 min.

REST 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.

3 rounds

10 Over Unders (24/20 in.)
10 x 3-Point Shuttle Runs (20 m)
10 Deadlifts (225/155 lb.)

PART 1:

To be done 45 minutes before class

Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight possible on each set.

For time:
100 Chest to bar pull ups
-This will be an interesting test as we have just done a lot of pulling over the last few days. How well do you do these fatigued?

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

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

– Goal is to complete all 75 reps in as few sets as possible.

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.

4 rounds

18 OH Plate Lunges (25/15 lb.)
12 Ring Rows

Straight into a 90-sec.
Hold at the top of the
Ring-Row position.

To be done 60 minutes before class

As many reps as possible in 20 minutes:
400m Run
10 Ring Muscle ups

– Goal is to get 5+ rounds. If you are proficient with muscle ups, how many rounds can you complete unbroken?

For time:
100 GHD Sit up
– Scale to 50 reps if you have not reached that many reps by 2 minutes.

Do the gym programming (RX’d or competitor) 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.

Front Squats
5-5-5

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
100 Toes to bar
-Perform 30 double unders at the top of each minute. Starts on the jump rope.

As many reps as possible in 10 minutes:
20 Wallball (30/20, 11ft./10ft.)
10 Strict Pull ups

– Goal is to get at least 4 rounds, with great scores above 5 rounds. Hold yourself to this more difficult standard, and if the ball doesn’t hit high enough, call that no rep on yourself.

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.

Tabata
Double-unders
Front Squats (55/35 lb.)
Double-unders
Back Squats (65/45 lb.)

PART 1:

To be done 45 minutes before class

Deadlift
20-20-20
– Use the heaviest weight possible on each set. Reps must be touch and go, and no pausing at the top.

For time:
50 Triple unders
– or 25 attempts if you are still developing this skill

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

10 Rounds for time:
250m Row
-Rest 1 min –

– Your score is your slowest round.

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.

5 Rounds

14 Ring Push-ups
14 Toes-to-Bars
100-m Waiters Carry (50/35 lb.)

REST 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.

Back Squat
3-3-3-3-3

*BW Back Squat Test
(Retest from Aug. 9, 2017)

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

3 Rounds for time:
400m Run
100m Prowler sprint (light or empty)

– Goal is to finish under 6 minutes. You are going to have to go faster than is comfortable from the very beginning. The sled should be extremely light and be able to be pushed at a sprint.

For quality:
10 ascents (or attempts) of the Peg Board

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.

4 rounds

Every 5 min. perform:
500-m Row
15 Push Presses (135/95 lb.)

To be done 45 minutes before class

Power clean & Push jerk
5-5-5-5-5
– Use the heaviest weight possible on each set. Reps must be touch and go.

Clean pull
3-3-3-3-3
– add 50#-90# to your bar from the previous movement

Do the gym programming (RX’d or competitor) 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.

4-8-12-16 and so on:
Russian KB Swings (24/16 kg)
KB OH Sit-ups (single-arm)
KB SDHPs
200-m KB Carry between
rounds
As far as possible in 20 min.

PART 1:

To be done 30 minutes before class

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

3 rounds for quality:
20 Stiff-leg deadlift
20 Ring rows (as difficult as possible)

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.