Part 1:
5 Rounds (NFT)

6 Barbell Bent Over Row
3 Weighted Dips

Part 2:
Open Prep

5 Rounds

5-10 Unbroken Ring Dips

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/3/2017 and try to go heavier.

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

Rest 20 minutes

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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 16min
1 Rope Climb
5 Burpees
7 KB Goblet Squat (20/12kg)

To be done 45 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

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.

‘HEAVY NANCY’

5 Rounds

400m Run
15 OH Squats (135/95lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

10 Rounds for time:
30 Double unders
10 calorie Assault Bike
10 Pull ups (chest to bar)

– Goal is to finish under 20 minutes, and closer to that 15 minute mark. Consistency in those double unders will really pay off, can you complete all 10 rounds with no misses?

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.

30sec DB Power Clean (55/35lbs)
30sec Rest
30sec Alternated Grip DB Hold
* One DB on shoulder, one by side
30sec Rest
8 Rounds
Straight into:
400m Alternated Grip Carry
* One DB on shoulder, one by side

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.

3 Rounds

25 Box Jumps (24/20″)
20 Front Squat (115/75lbs)
15 Handstand Pushups
Rest 2min

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

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 CINDY

* 1 round each, at a time
AMRAP 20min
5 Pullups
10 Pushups
15 Squats

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

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.

Open Workout 16.1

AMRAP 20min
25ft Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
25ft Overhead Walking Lunge
8 Chest-to-Bar Pullups

PART 1:
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1

– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/25/2017.

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

Rest 10 minutes

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

– Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

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 mile Run
50 KB Swing (32/24kg)
40 Box Jumps (24/20″)
30 KB Goodmornings
20 Parallette Passthroughs
10 KB TGU

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For Quality:
10 Rope Climbs (Legless)
OR
10 Peg Board ascents

– To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each rep.

Rest 5 minutes

4 rounds for time:
1,000m Row
Rest 1:30 between efforts

– Goal is to hold a fast, consistent pace across the 4 intervals. We have done these intervals a few times, try to go 1 second faster off your best pace. Repeat throughout each attempt as best you can.

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.

Back Squat
2-2-2-2-2-2-2

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

Min 1: 20/15 Cal Row
Min 2: 12 Handstand Pushup
Min 3: 50 Double Unders
Min 4: 6 Muscle Ups

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3

– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/16/2017 and try to go heavier.

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

Rest 20 minutes

For time:
100 Lunges (BW/.75BW)

– Put the bar on your back and start lunging. It will be heavy but practice spending time under loading and get 5 more steps than you think you can. Goal is to finish under 10 minutes.

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.