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.

Part 1

3 Position Power Snatch 3-3-3

Part 2

AMRAP 5 minutes
1 Hang Power Snatch (185/125 lbs)
6 Kettlebell Swings (32/24 kg)

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.

Partner Workout — Relay style
5 x 200m Run each
5 x 20 KB Swings each
5 x 20 Back Extensions
100 MB Situp Throws

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.

Part 1:
Back Squats
5 – 5 – 5 – 5 – 5

Part 2:
100 Heel Taps
Every time you break, perform 10 Lateral Jumps over the parallette.

To be done 60 minutes before class

Power clean & Push Jerk
2-2-2-2-2
– Take 5 attempts to quickly build to a heavy double. Must be touch & go. Shouldn’t take longer than 10-15 minutes.

“Heavy Grace”
For time:
30 Clean & Jerk (185/135)

– Goal is to finish in under double the time of your PR “Grace.” Ex. If your “grace” is 2 minutes, finish this under 4 minutes.

Rest 5 minutes

“Grace”
For time:
30 Clean & Jerk (135/95)

– Goal is to get as close to your PR as possible.

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.

CHELSEA

EMOM 30min

5 Pullups
10 Pushups
15 Air Squats

To be done 30 minutes before class

Push Press
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final minute of 3 from (4/12) is the weight we should be aiming for, if not heavier.

For time:
60 Burpee box jumps (24″/20″)
– Goal is to finish under 6 minutes, push to go under 5 minutes if possible. Same standard as the Open.

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.

Max 1km Row
Rest 3min
Max Set Front Squat @ (135/95lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (135/95lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (135/95lbs)
* Without putting BB down.

To be done 60 minutes before class

Front squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/11) is the weight we should be aiming for.

5 Rounds for Quality:
10 DB Bench
10 Strict Pull ups
– DB should be heavy, and add weight to the pull ups if 10 strict is easy.

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.

Then: 3 rounds

25 Thrusters (20/15)
10 Box Jumps

Buy-out: 800m run

PART 1:
To be done 30 minutes before class

Power clean
5-5-3-3-3-1-1-1-1
– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months.

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

Rest 15 minutes

For time:
50 Front squats (75/55)
25 Push Jerks (155/105)
50 Front squats (75/55)

– Goal is to finish under 6 minutes. The second set of squats is where time can get away from you, so stay under that bar and keep pushing to the finish.

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.

Power Clean
5 – 3 – 1

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.

10 Rounds
Perform every 2min

5 Strict Handstand Pushups
9 V-Ups
10 Jumping Lunges

To be done 45 minutes before class

“Midline March”
3 rounds for time:
25 GHD sit ups
50ft. HS walk
50ft. Overhead walking lunge (155/105)

For quality:
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 4 attempts to get as far into the complex as possible without coming off the bar.

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.