Part 1:
Find a Heavy 5 rep Deadlift

Part 2:
Deadlift Ladder (Use 75-80% 5 rep weight)
1…2…3…4
As far as they can go unbroken

PART 1:
To be done 30 minutes before class

Bench
5×3
– Warm up to a heavy 3 and try to hold that weight across all 5 working sets.

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

Rest 10 minutes

“AGOQ 1”
For time:
100 DB Snatch (alternating, 50/35)
80 cal Row
60 Burpees over bar
40 Muscle ups

– Goal is to see how many muscle ups you can get before the 20 minute cap. Can you finish all 40? Good scores are over 30 reps of muscle ups.

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 (45/25lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs

To be done 45 minutes before class

Front Squat
10-8-6-4-2
– Use the heaviest weight you can for each set

“AGOQ 3”
For time:
21-15-9
Shoulder to Overhead (135/95)
Chest to bar Pull ups

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.

AMRAP 12min

15 Deadlift (155/105lbs)
12 Hang Power Clean
9 Push Jerk

PART 1:
To be done 30 minutes before class

Clean
2-2-2-2-2
– Build to a heavy double for the day.

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

Rest 15 minutes

On the minute for 10 min:
20m Prowler sled sprint (heavy)

– Goal is to have the all-out sprint take 20-25 seconds each 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.

FITNESS TESTING #4

5km Row / Run

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.

Overhead Squat
5-5-5-5-5

Press
5-5-5-5-5

Part 1:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for time:
40 double unders
30 GHD sit ups
20m HS walk
10 Thrusters (135/95)

– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.

PART 2:
Later in the day

For time:
5K Row time trial

– Re-test your 5K row 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.

FITNESS TESTING #3: “The Fast and the Furious”

3 Rounds
15 Burpees
400m Run
15 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for time:
15 cal Assault Bike
15 Toes to bar

– Goal is under 10 minutes, but good times will be under 8 minutes. Hit the bike hard to make up some time, as the toes to bar will really start to slow down.

Rest 10 minutes

3 rounds for quality:
25 Hip extensions (45/25)

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.

40 Front Rack Walking Lunges (115/75lbs)
20 Wall Climbs
Rest 3min

30 Front Rack Walking Lunges (135/95lbs)
30 Back Squats (135/95lbs)
Rest 3min

20 Front Rack Walking Lunges (155/105lbs)
40 Handstand Walking steps (20 total each hand)

To be done 45 minutes before class

Snatch
2-2-2-2-2
– Build to a heavy double for the day.

“AGOQ 4”
2 rounds for time:
10 Deadlift (315/205)
20 Deficit HSPU (6″/4″)
30 Front squat (95/65)

– Goal is under 6 minutes. If the HSPU are going to take you a while, scale the deficit down, but keep the total number of 20 per round.

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.

FITNESS TESTING #2

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

PART 1:
To be done 30 minutes before class

Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to heavy effort. The final rep from (4/11) is the weight we should be aiming for.

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

Rest 20 minutes

3 rounds for individual times:
30 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.

5 Rounds

40/30cal Assault Bike
20 Weighted Step Up and Over (55/35lbs)
10 Over the Box Jumps (24/20″)

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.

EMOM for as long as possible

5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)

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.