5 Rounds

12 Front Squats (95/65 lb.)
24 Box Jumps (24/20 in.)
12 OH Squats

PART 1:

To be done 45 minutes before class

Front Squat
4-4-4-4-4-4
– Use the heaviest weight possible on each set.

PART 2:

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

3 rounds for quality:
20 Stiff-leg deadlift (Same weight as workout)
60s HS Hold (perform shoulder taps, if possible)
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.

5 Rounds

Min 1: 15 DB Push Jerks (55/35 lb.)
Min 2: 15-/10-Cals Assault Bike
Min 3: 10 DB Box Step-ups

PART 1:
To be done 45 minutes before class

Strict Press
1-1-1-1-1
Push Press
2-2-2-2-2
Push Jerk
3-3-3-3-3

– Build in weight across each set.

PART 2:
Do the gym programming (RX’d or competitor) for the day.

3 Rounds for quality:
25 Hip extensions (25/15)
15 Double KB swing (53/35)

– Hold a plate for the hip extensions if 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 15 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.

AMRAP 7 minutes

4 Front-Rack Lunges (135/95 lb.)
4 Shoulder-to-Overhead

To be done 45 minutes before class

PART 1:
Bench Press
8-8-8-8
– Use the heaviest weight possible on each set. Hold a 1 minute weighted plank between each set.

PART 2:

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

Rest 30 minutes

For time:
60 Wallball (20/14)
50 Push ups
40 DB Front squat (55/35)
30 Ring Dip
20 DB Thruster (55/35)
10 HSPU (12”/8” Deficit)

– Goal is to finish under 12 minutes, with great times being sub 10 minutes. Shorter sets on the push ups and ring dips, never coming close to falling, with big unbroken sets on the squatting movements will be a strategy to help move faster through this one.

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.

50 Wall-Ball Shots
40 Push-ups
30 DB Front Squats (45/25 lb.)
20 Ring Dips
10 DB Thrusters
5 Wall Climbs

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.

Run 800 m

Then:

5 rounds
35 Double-Unders
3 x 5-10-15-m shuttles (60 m)

Run 800 m

To be done 60 minutes before class

7 Attempts at the following complex:
Power Snatch + 2 Hang Power Snatch
– Use the heaviest weight possible on each set.

3 rounds for time:
200m Odd object carry

– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts. Compare to 9/27, use a heavier object, carry it in a different style, or the same from last time and go faster.

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.

Deadlift
5-3-1-3-5

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

Rest 10 minutes

For time:
50-40-30-20-10
KB Swings (70/53)
GHD Sit ups

– Goal is to finish under 16 minutes. Challenge yourself to get each round done in a few sets as possible, if not unbroken.

For quality:
50 Strict HSPU
50 Strict Ring dips
50 Triple unders

-Complete each movement 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.

21-18-15
Burpee Box Jump-Overs
Single-Arm DB Hang Power Snatches (45/25 lb.)
Air Squats

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

Rest 30 minutes

7 Rounds for time:
250m Row
10 Push Press (155/105)
10 Toes to bar
-Rest 1 min-

– Goal is to finish each round under 2 minutes, with total time including rest under 20 minutes.

For Quality:
40 Back extensions

– These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.

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.

1 Rep Max
Clean & Jerk

To be done 60 minutes before class

Power snatch + Hang Squat Snatch + Overhead Squat
7 x 1
– Seven attempts to find the heaviest weight for the barbell complex.

Back squat
2-2-2-2-2
– Use the heaviest weight possible on each set.

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.

8-6-4-2
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat
*Load increases each round

Men: 95-135-155-185 Lbs
Women: 65-95-115-125 Lbs

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.

FITNESS TESTING #9

Benchmark Workout: Pain Optional
EMOM 12min
3 Front squat
(185/125lbs)
AMRAP Ring Dip for the remaining minute

PART 1:

To be done 30 minutes before class

Front squat
3-3-3
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) 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

<strong>Mobility and Maintenance:</strong>
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.

<strong>Nutrition Preparation:</strong>
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

<strong>Mental Restoration:</strong>
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.