30 Power Clean (80% 1RM)
Rest 2min
30 Burpee
Rest 2min
20 Squat Clean
Rest 2min
20 Burpee

PART 1:
To be done 30 minutes before class

Power clean
3-3-2-2-1-1-1

– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/4 and try to go heavier.

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

Rest 20 minutes

For time:
50-40-30-20-10
KB swing (70/53)
GHD sit up

– Goal is to finish between 12-15 minutes. That means hanging onto that KB for big sets! If you have not been regularly doing GHD sit ups then cut each set in half for that movement and try 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.

5 Rounds

11 Deadlift (245/175lbs)
11 DB Front Squat (55/35lbs)
11 Box Jump (32/24″)

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3

– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/20/2017 and try to go heavier.

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

Rest 15 minutes

As many reps as possible in 20 minutes:
15 calorie Assualt bike (or 20 cal Row)
10 Bench press (BW/.75BW)

– 8-10 rounds is ideal here. If 10 bench at the RX weight can’t be done unbroken, scale down to where at least 3 rounds can be done without racking the bar mid-set.

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.

Squat Snatch
2-4-2-4-2-4

WOD
AMRAP Surprise

Do Beyond Rx’d programming for the day.

Rest 10 minutes

“BSU”
3 rounds for time:
7 Thruster (165/115)
15 Muscle ups
7 Power snatch (65/115)

– Under 15 minutes is a time to shoot for if muscle ups are not a strength. Manage your time well and realize that’s 5 minutes per round. Break those muscle ups in smart sets, well before fatigue sets in. If muscle ups really fatigue, have a 25 minute cut off.

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.

2min Handstand Walking
2min Handstand Hold
400m MB Carry (20/14lbs)
2min Ring Pushup
2min Ring Plank Hold
400m MB Carry

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 20min

7 Hang Power Cleans (155/115lbs)
14 MB GHD Situps
28 Wall Balls (20/14lbs)

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 1/10/2017.

Clean & Jerk
2-2-2-2-2

– 5 attempts to build to a heavy double. Do not touch and go.

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.

EMOM 10min

6 Toes to Bar
8 KB Swings / KB Snatch (24/16kgs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

“Nick”
12 rounds for time:
10 DB hang squat clean (45/30)
6 HS push ups on DB’s

– Hero workout in which you’ll hang onto those DB’s the whole time. The HSPU will get very difficult, and if you proficient at that movement them keep them strict as an added challenge. Try to finish under 20 minutes, but if the HSPU get fatigued have a 25 minute cut off.

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.

100 Double Unders
50 OH Squat (135/95lbs)
100 Slam Ball (25/15lbs)
50 OH Squat
100 Double Unders

Do Beyond Rx’d programming for the day.

Rest 20 minutes

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 minutes

“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Compare score to 11/22/2016.

Rest 15 minutes

Every minute for 10 minutes:
– 20m Prowler sprint (heavy)

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.

Tabata Double Unders
Tabata Power Clean (95/65lbs)
Tabata Double Unders
Tabata SDHP (95/65lbs)

To be done 30 minutes before class

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/6/2017 and try to go heavier.

For time:
10-8-6-4-2
Thruster (135/95)
50-40-30-20-10
Double under

– Quick couplets have been the theme of the week. Practice keeping quick transitions and just starting each set, even if you think your not ready. You may surprise yourself!

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.

5 Rounds

Max set Bench Press at 70-80% 1RM
Rest 1min
Max set Weighted Hip Extensions (75/55lbs)
Rest 2min

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 10min

12 Ring Rows
24 Walking Lunges

As soon as the 10min is up, go straight into:
Accumulate 4min Ring Hold at bottom of Row position

PART 1:
To be done 30 minutes before class

5 rounds for reps:
– Bench press (BW/.75BW)
– Hip extensions (45/35)

– Rest as needed to get as many reps as possible each set.

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

Rest 15 minutes

For time:
100 GHD sit ups

– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.

For quality:
50 triple unders

– work this skill with some dedicated time. Attempts count towards your 50.

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.