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.

50-40-30-20-10
Double Unders
Hip Extensions
Weighted Situp

To be done 45 minutes before class

Snatch-grip Deadlift
3-3-3-3-3
– Use the heaviest weight possible on each set.

Sumo Deadlift
3-3-3-3-3
– Use the heaviest weight possible on each set.

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

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.

Press
3-3-3-3-3

Push Press
3-3-3-3-3

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

Rest 10 minutes

For time:
10-8-6-4-2
Hang Power Snatch (135/95)
20-16-12-8-4
Lateral bar over burpee

– Goal is to finish under 5 minutes. The snatch weight should be something that can be done unbroken.

For time:
2-4-6-8-10
Burpee bar muscle up
Box jump hurdle (24″/20”)

– Goal is to finish under 8 minutes. On the box jumps, you may not touch the box at any time.

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.

Gymnastics
Max Chest to Bar Pullup

Benchmark Workout: Jerk Snatcher
20 Clean and Jerk
20 Snatch
135/95lbs

PART 1:

To be done 45 minutes before class

Snatch
1 rep max
– Establish a 1 rep max snatch. No more than 3 failed attempts at a weight.

PART 2:

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

Rest 30 minutes

Bench Press
3-3-3-3-3
– Use the heaviest weight possible on each set.

For time:
25-20-15-10-5
Assault Bike calories
Bench press (135/95)

– Goal is to go fast, but be smart as this is a very bench oriented workout. Finishing under 10 minutes is a good goal to have on 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.

3 Rounds

2min Bench Press (75% 1RM)
1min Rest
2min Assault Bike
1min Rest

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.

5 rounds

1min Plate OH Hold (25/15lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats (Hold the plate out front and slightly up. Arms extended)
18 Plate Lateral Jump Overs

To be done 60 minutes before class

For time:
100 Wallball (30/20)

– Goal is to finish under 6 minutes with the best going just over 4 minutes. Compare to 11/7 and see how close you can get to your time when we did this with a lighter wall ball.

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.

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.