5min AMRAP Bar Muscle Ups
3min Hang From Bar
rest 2min
5min AMRAP metres Row
3min Ring Hold

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.

Split Squat
2-2-2-2-2

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

For quality
Snatch grip, Stiff leg Deadlift
8-8-8-8-8
– Use the heaviest weight you can for each set.

Rest 10 minutes

5 Rounds for time:
30 cal Row
30 GHD sit ups
100m Farmer Carry (70/55)

– Goal is to finish under 20 minutes. For the carry use a DB or KB in each hand. Scale the GHD to 20 each round if you have not been doing those regularly.

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 Parallette Passthroughs
7 Shoulder Press (115/75lbs)
14 Back Squat
7 Burpee Box Jump (30/24”)

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

Later in the day,

“Emily”
10 Rounds for time:
30 Double unders
15 Pull ups
30 Air Squats
100m Sprint
– Rest 2 minutes –

– Goal is to finish each round under 1:30. This one starts easy but gets much harder, very quickly.

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.

12 minutes (6 rounds)

Odd minute: 3 Power Snatch (185/135lbs)
Even minute: 200m Run

PART 1:

To be done 60 minutes before class

Snatch
1-1-1-1-1
– Build to the heaviest weight you can across the sets

Clean & Jerk
1-1-1-1-1
– Build to the heaviest weight you can across the sets

PART 2:

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

Rest 20 minutes

As many reps as possible in 7 minutes:
5 Box jump (30”/24”)
3 Squat Clean (225/155)

– Goal is to get at least 7 rounds. Start aggressive and hold on to whatever pace you can, as that 7 minutes goes by fast. Scale to (185/135) if you anticipate not being able to get at least 5 rounds.

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 Cindy:
5 Pullups
10 Pushups
15 Air Squats

2 Rounds Nancy
400m Run
15 OH Squats (95/65lbs)

1 Round Eva
800m Run
30 KB Swings (32/24kgs)
30 Pullups

To be done 60 minutes before class

Hang Power Clean
5-5-5-5-5
– Use the heaviest weight you can for each set.

Back Squat
5-5-5-5-5
– Use the heaviest weight you can for each set.

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for 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.

Deadlift
1-5-10-15

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.

AMRAP 15min

500m Row
20 Wall Ball (20/14lbs)
40 Mountain Climbers

PART 1:

To be done 30 minutes before class

Deadlift
10-5-3-1-1-1-3-5-10
– Use the heaviest weight you can for each set.

PART 2:

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

Rest 30 minutes

For time:
100m HS walk

Rest 5 minutes

For time:
100 Barbell walking lunge (BW)

– Goal is to finish the HS walk under 5 minutes, and the lunges under 10 minutes. For the lunges, use a weight as close to BW as you can and perform the reps with the barbell on your back.

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

30 Over the Barbell Lateral Jumps
15 Front Squat (95/65lbs)

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

Rest 15 minutes

For time:
21-15-9
DB Power Clean & Jerk (50/35)
Toes to bar

– Goal is to go fast and unbroken for as much as possible. This one will tax the grip. Goal is to finish under 6 minutes.

For Quality:
Accumulate 3 minutes in a ring plank hold

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.

EMOM 4min
4 Strict Pullup
4 Strict Ring Dip

EMOM 4min
4 Bar Muscle Up

EMOM 4min
5 Wall Climbs

EMOM 4min
6 Toes to Bar
6 Ring Pushup

PART 1:

To be done 30 minutes before class

Hang Squat Snatch + Snatch Balance + Overhead Squat
7×1
– Seven attempts to establish the heaviest weight of the complex. Build up in weight each set.

PART 2:

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

Rest 20 mins

4 rounds for individual times:
400m Run
– Rest 3 minutes between rounds

– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score.

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
55/35lb Dumbbells

30sec DB Single Arm Carry
30sec DB Suitcase Deadlift (right)
30sec Hip Extensions
30sec Superman Hold
30sec DB Suitcase Deadlift (left)
30sec DB Single Arm Carry
1min rest

PART 1:

Before class, earlier in the day,

5 Rounds for time:
100m Swim
30 Push ups

– Goal is to finish under 15 minutes. Put a 25 minute cap on this one if you are still developing the skill of swimming. The push ups will make this harder than it looks as the arms will not be able to assist in the swim as much.

PART 2:

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

Rest 30 minutes

6 Rounds for time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 cal Ski erg

– Goal is to finish under 9 minutes, with really fast times under 7. Sub in 50 double unders if you do not have access to a ski erg. The deadlifts should be quick and unbroken each round, so scale the loading if necessary.

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.