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09 Nov WOD – Wednesday 9 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

5-4-3-3-4-5
Split Squats

5-4-3-3-4-5
Split Squats

5-4-3-3-4-5
Split Squats

Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
12-9-6
Hang power clean (225/155)
Muscle ups

– Goal is to finish in under 6 minutes. 10 minute time cap.

Rest 10 minutes:

For time:
21-15-9
Deadlift (315/225)
Toes to bar

– Goal is to finish in under 6 minutes. 10 minute time cap.

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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08 Nov WOD – Tuesday 8 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

“The Fast and the Furious”

3 Rounds:
15 Burpees
400m Run
15 Jumping Pullups

“The Fast and the Furious”

3 Rounds
15 Burpees
400m Run
15 Pullups

“The Fast and the Furious”

3 Rounds
20 Burpees
400m Run
20 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 minutes

Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 push ups
200 Double unders

– If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for the movement that is challenging.

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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07 Nov WOD – Monday 7 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds:

AMRAP 3 minutes
6 Dble DB Front Squats
6 Dble DB Push Press

Rest 1min

2 Rounds
30sec DB Front Squat Hold
30sec DB Overhead Hold

3 Rounds

AMRAP 3 minutes
6 Dble KB Front Squats (16/12kg)
6 Dble KB Push Press

Rest 1min

2 Rounds
30sec KB Front Squat Hold
30sec KB Overhead Hold

3 Rounds

AMRAP 3 minutes
6 Dble KB Front Squats (24/16kg)
6 Dble KB Push Press

Rest 1min

2 Rounds
30sec KB Front Squat Hold
30sec KB Overhead Hold

PART 1:
To be done 45 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 11/4.

Push Press
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 20 minutes

For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.

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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04 Nov WOD – Friday 4 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Weightlifting
1 or 3 Rep Clean and Jerk

Monostructural
1 Mile Run

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

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.

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

Rest 15 minutes

Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)

– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish that round and the workout is over.

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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03 Nov WOD – Thursday 3 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Buy In: 2min Max Candlesticks

10 Kick Backs
8 Over/Unders
3 Rounds

Buy out: 2min Situps

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs
10 Over/Unders
3 Rounds

Buy out: 2min Max Weighted Situps

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs
10 Over/Unders
3 Rounds

Buy out: 2min Max Weighted Situps

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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02 Nov WOD – Wednesday 2 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM for as long as possible
6 BB Push Press (45/35lbs)
6 Situps
6 Thruster (45/35lbs)

EMOM for as long as possible
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)

EMOM for as long as possible
5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

5 rounds for time:
15 GHD sit ups
5 muscle ups

– Repeat this couplet from a week ago (10/26). Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Don’t worry about going unbroken, just try to finish faster than last time.

Rest 10 minutes

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

– The sled should be loaded to a weight in which the fastest you can complete the 20m, is 20s. Double bodyweight would be a good place to start.

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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01 Nov WOD – Tuesday 1 November 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Work up to a moderate 3Rep
Sumo Deadlift

Part 2:
3 Sumo Deadlift
6 Pushup
AMRAP 6min

Part 1:
Find a Heavy 3Rep
Sumo Deadlift

Part 2:
3 Sumo Deadlift (70% of above)
6 Ring Pushup
AMRAP 6min

Part 1:
Find a Heavy 3Rep
Sumo Deadlift

Part 2:
3 Sumo Deadlift (80% of above)
6 Ring Pushup
AMRAP 6min

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Press
3-3-3-3-3
Strict Pull up
10-10-10-10-10

– Alternate between movements, 1 set of press then 10 pull ups. Try to build to the heaviest triple you can for the day. The pull ups should be done unbroken, so lower the number if needed, but keep them strict. If 10 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!

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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31 Oct WOD – Monday 31 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Cowboys vs Indians
Min 1: Cowboy performs AMRAP Ring Rows while the Indian watches.
Min 2: Cowboy tries to catch Indian in 100m Sprint.
Min 3-5: Indian performs 10 Burpees if they are caught, otherwise both rest.
Switch — Cowboy becomes Indian and Indian becomes Cowboy.

Repeat with:
Lunges (reps)
Rowing (metres)

Cowboy vs Indian
Min 1: Cowboy performs AMRAP Chest to Pullups while the Indian watches.
Min 2: Cowboy tries to catch Indian in 100m Sprint.
Min 3-5: Indian performs 10 Burpees if they are caught, otherwise both rest.
Switch — Cowboy becomes Indian and Indian becomes Cowboy .

Repeat with:
Jumping Lunges (reps)
Rowing (metres)

Cowboy vs Indian
Min 1: Cowboy performs AMRAP Chest to Bar Pullups while the Indian watches.
Min 2: Cowboy tries to catch Indian in 100m Sprint.
Min 3-5: Indian performs 10 Burpees if they are caught, otherwise both rest.
Switch — Cowboy becomes Indian and Indian becomes Cowboy .

Repeat with:
Jumping Lunges (reps)
Rowing (metres)

PART 1:
To be done 30 minutes before class

Back Squat
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 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.

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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28 Oct WOD – Friday 28 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12 minutes

Row 250m
10 Front Squat
10 SDHP

AMRAP 12 minutes

Row 250m
15 Front Squat (95/65lbs)
15 SDHP

AMRAP 12 minutes

Row 250m
15 Front Squat (115/75lbs)
15 SDHP

PART 1:
To be done 30 minutes before class

Front Squat
5-5-5-5-5

NOTE: Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/11

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

Rest 15 minutes

7 rounds for time:
15 calorie Assault bike
15 Pull-ups (chest to bar)

NOTE: Goal is to go fast and hit as many rounds of the pull ups unbroken. If you are unable to do 15 unbroken chest to bar pull ups, then scale the movement to regular pull ups for today.

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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27 Oct WOD – Thursday 27 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

20sec Lateral Hops Over Barbell
20sec Hang Power Snatch
20sec Rest

5 Rounds

20sec Lateral jumps Over Barbell
20sec Hang Power Snatch (65/45lbs)
20sec Rest

5 Rounds

20sec Lateral jumps Over Barbell
20sec Hang Power Snatch (95/65lbs)
20sec Rest

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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