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23 Nov WOD – Wednesday 23 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a heavy 5 rep of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds

15 Bent over Barbell Row
15 Bench Press

Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above

Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above

Do Beyond Rx’d programming for the day.

Rest 15 minutes

4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)

– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds unbroken.

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.

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22 Nov WOD – Tuesday 22 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
4-4-4-4
Split Squats
Part 2:
400m Single Arm Farmers Carry for time

Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)

Part 1:
2-2-2-2
Barbell Weighted Step Ups
Part 2:
400m Single Arm Farmers Carry for time (½ Bodyweight)

PART 1:
To be done 30 minutes before class

Front Squat
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 11/7.

Push Press
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 11/7.

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

Rest 10 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. Best ever seen is 12. Are you up for the challenge?

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.

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20 Nov WOD – Monday 21 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Benchmark Workout

Chewbacca
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 MB Clean (14/10lbs)
500m Run

Benchmark Workout

Chewbacca
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row

Benchmark Workout

Chewbacca
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row

Do Beyond Rx’d programming for the day.

Rest 15 minutes

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

-50 Hip extensions (25/15)

– 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. Try to perform a more difficult variation than on 10/31.

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.

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18 Nov WOD – Friday 18 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Benchmark Workout
Outcast
AMRAP 16min
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar
Pullups
50 Single Jumps

Benchmark Workout
Outcast

AMRAP 16min
5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders

Benchmark Workout
Outcast

AMRAP 16min
5 Power Clean (185/135lbs)
8 Chest to Bar Pullups
30 Double Unders

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets

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

Rest 15 minutes

Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.

For quality:
25 Hip extensions
25 Back extensions
25 Hip & back extensions

– Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however 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.

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17 Nov WOD – Thursday 17 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Gymnastics
Max Pushup

Weightlifting
1 or 3 Rep Max Back Squat

Gymnastics
Max Pushup

Weightlifting
1 Rep Max Back Squat

Gymnastics
Max Pushup

Weightlifting
1 Rep Max Back Squat

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.

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16 Nov WOD – Wednesday 16 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10min
10 Shoulder to Overhead
10 Strict Ring Pullup

AMRAP 10min
10 Shoulder to Overhead (115/75lbs)
10 Strict Pullup

AMRAP 10min
10 Shoulder to Overhead (135/95lbs)
10 Strict Pullup

PART 1:
To be done 30 minutes before class

Press
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets. Try to use a heavier weight han you did on 11/1.

“Gymnastics test”
1 attempt for max push ups.

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

Rest 10 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.

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15 Nov WOD – Tuesday 15 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
15 Air Squats
7 Front Squats
50m One Arm OH DB Carry

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
18 Air Squats
9 Front Squats (75/45lbs)
50m One Arm OH DB Carry

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds
18 Air Squats
9 Front Squats (115/75lbs)
50m One Arm OH DB Carry

PART 1:
To be done 30 minutes before class

Back Squat
1-1-1-1-1-1-1

– Build to a heavy single rep for the day. Go for a new 1RM if the weight is moving fast and feeling light!

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

Rest 15 minutes

For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar

– Goal is to finish in under 10 minutes or faster. Try to hit those wallballs unbroken as the toes to bar will break down with fatigue and slow you down.

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.

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14 Nov WOD – Monday 14 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

10-8-6-4-2
Power Snatch
Dragon Flags

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 115-135-155-185-205
Women: 75-95-115-125-135

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 135-155-185-205-225
Women: 95-115-125-135-145

Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 10 minutes:
30 double unders
10 Power snatches (75/55)

– Goal is to finish 8+ rounds. This is a repeat of the open workout, start with an aggressive pace and try to hold on to it!

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.

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11 Nov WOD – Friday 11 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

4 Rounds

100m MB Carry
10 Bulgarian Lunge

2 Rounds

200m MB Carry
10 Lateral Step Ups and Over the Box

4 Rounds

100m MB Carry (20/14lbs)
10 Pistols

2 Rounds

200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (20”)

4 Rounds

100m MB Carry (30/20lbs)
10 Weighted Pistols

2 Rounds

200m MB Carry
10 Weighted Lateral Step Ups and Over the Box (24”)

PART 1:
To be done 30 minutes before class

3 Rounds For time:
10 GHD sit ups
10 Power Snatch (155/105)
10 GHD sit ups
10 Burpees

– Goal is to finish under 10 minutes. No time cap, lower the weight on the snatches if needed.

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

Rest 10 minutes

High Hang Snatch + 2 Overhead Squats
1-1-1-1-1-1-1

– Hit some warm up sets and then you get 7 attempts to establish the heaviest weigh you can for the barbell complex. It is a full snatch in which you must receive the bar below parallel.

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.

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10 Nov WOD – Thursday 10 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

25 DB Deadlifts
12 DB Rows
25 DB Hang Power Clean

50 DB Deadlift (55/35lbs)
15 Muscle Ups
50 DB Hang Power Clean (55/35lbs)
30 DB Deadlift
8 Muscle Ups
30 DB Hang Power Clean
10 DB Deadlift
4 Muscle Ups
10 DB Hang Power Clean

50 DB Deadlift (65/45lbs)
20 Muscle Ups
50 DB Hang Power Clean (65/45lbs)
30 DB Deadlift
10 Muscle Ups
30 DB Hang Power Clean
10 DB Deadlift
5 Muscle Ups
10 DB Hang Power Clean

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.

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