4 rounds

500-m Row
8 Power Snatches (115/75 lb.)
16 Knees-to-Elbows

OR

2-k Row
Then, 4 rounds of:
8 Power Snatches
16 Knees-to-Elbows

To be done 45 minutes before class

5 Attempts at the following complex:
Full Snatch + 2 Overhead squats
– Use the heaviest weight possible on each set.

For time:
30 Burpee bar muscle ups
– Goal is to finish under 5 minutes, with a consistent 1 rep every 10 seconds pace, if not 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.

3 rounds

1 min. Back Squats (95/65 lb.)
1 min. Push-ups
1 min. Thrusters
1 min. Rest

PART 1:
To be done 30 minutes before class

Deadlift
5-5-5-5-5
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit. Compare to 11/22/2017.

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

Rest 30 minutes

3 rounds for individual times:
30/25 cal Assault Bike
15 Box jump overs (24”/20”)
– rest 3 minutes –

– Goal is to finish each round under 2 minutes. The bike should be done fast (under 60s), as each effort is a sprint. Don’t cheat yourself and hold back for the box jumps, hit the bike hard.

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.

30-60-90-120 sec.
Double-unders
Ring Hold
Burpees
Ring-Row Hold
Rest

PART 1:

To be done 45 minutes before class

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

Bench Press
6-6-6-6
– Use the heaviest weight possible on each set.

PART 2:

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

Rest 20 minutes

4 Rounds for individual times:
1 mile Assault Bike
– Rest 3 min –

– Goal is to hit each interval as fast as possible. A drop off from each round is expected and should happen as each round is done at 100% effort.

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
4-4-4-4-4-4

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.

21-15-9
Sit-ups
Power Snatches (115/75 lb.)

To be done 60 minutes before class

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

3 Rounds for time:
10 Power clean & jerk (155/105)
7 Muscle ups

– Goal is to start fast and aggressive and try to hold on. If you didn’t fail a muscle up rep, you didn’t push for fast enough. Try to finish under 8 minutes, but shoot for sub 6 minutes if you can.

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

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.