40-30-20-10
Unbroken Pullup
100ft Handstand Walk

LINDA
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Clean

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
3 Hang Squat Clean (225/155lbs)
Max Set Power Clean

Rest 5min

Find your heaviest 3rep Power Clean in 5min.

PART 1:

PART 2:

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.

5min: Power Snatch (135/85lbs)
4min: Shuttle Runs (20m)
3min: Power Snatch
2min: Shuttle Runs
1min: Power Snatch

REST DAY

Recovery is CRUCIAL!

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 20min

15 Back Squat (115/75lbs)
12 Burpee
9 1-Arm KB Shoulder to Overhead (each side) (24/16kg)

PART 1:
To be done 30 minutes before class

Back Squat
3-3-3-3-3
– use the heaviest weight possible on each set.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for quality:
15 Good mornings
15 Strict toes to bar
15 Strict HS push ups

– For the good mornings use about 50% of weight from back squat triples earlier today. Add a deficit to increase difficulty on the HSPU.

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.

Part 1:
Weighted Step Up
6 – 6 – 6

Part 2:
Tabata Double Unders

PART 1:
To be done 30 minutes before class

Overhead squat (pause)
1-1-1-1-1
– quickly build to a heavy single. Pause for 3 seconds in the bottom of the rep.

Snatch balance
1-1-1-1-1
– quickly build to a heavy single. Work on receiving in the same position you just held the pause in.

Every minute for 12 minutes:
2 Hang Snatch (squat)
– use the heaviest weight possible each minute. Reps have to be caught below parallel. Work on speed getting under the bar.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

5 rounds for time:
400m Run
20 GHD sit ups
10 Overhead squats (95/65)

– Goal is to finish under 18 minutes. Try to hold onto sub 3 minute rounds for as long as possible. Hint: Run fast!

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.

Jackie
1000m Row
50 Thrusters (45/35lbs)
30 Pullups

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Sumo Deadlift
5-5-5-5-5

Bench press
5-5-5-5-5
– Alternate between the two movements, and use the heaviest possible weight on each set.

3 rounds for quality:
15 1-arm DB bent over row (each arm)
10 Hip touches (each arm)

– For the bent over row, anchor the knee on a bench and try to get your torso as parallel to the ground as possible. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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
Push Press (115/75lbs)
Hang DB Snatch (alt) (50/35lbs)
25 Doube Unders (each round)

To be done 45 minutes before class

Every minute for 12 minutes
2 Power Snatch
– use the heaviest weight possible each minute. Reps do not have to be touch & go, but they do have to be caught above parallel.

Every minute for 12 minutes
2 Back Squat
– use the heaviest weight possible each minute.

Do Beyond Rx’d programming 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.

1 Round
10 Lateral Step Up and Over (50/35lb) (24/20″)
10 Toes to Bar

2 Rounds
8 Lateral Step Up and Over (50/35lb) (24/20″)
8 Toes to Bar

3 Rounds
6 Lateral Step Up and Over (50/35lb)(24/20″)
6 Toes to Bar

4 Rounds
4 Lateral Step Up and Over (50/35lb)(24/20″)
4 Toes to Bar

REST DAY!

Recovery is crucial

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

“Pain Optional”
EMOM 12min
3 Front squat (225/155lbs)
AMRAP Muscle up for the remaining minute

PART 1:
To be done 30 minutes before class

3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

3 rounds for time:
50 cal Row
40 cal Ski Erg
30 cal Assault Bike

– Goal is to finish under 21 minutes. Sub in 150 double unders if you do not have access to a Ski Erg.

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.