EMOM 14 minutes:

Odd Min: Row 10/6cals
Even Min: 10 Deadlifts

EMOM 14 minutes:

Odd Min: Row 12/8cals
Even Min: 10 Deadlifts (225/155lbs)

EMOM 14 minutes:

Odd Min: Row 15/10cals
Even Min: 10 Deadlifts (265/185lbs)

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

Row 500m
10 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

5 Rounds

Row 500m
15 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

5 Rounds

Row 500m
21 Burpees
Rest the remainder of 4 minutes
Straight into 1 minute Iron Cross Hold

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.

25 Lying Toes to Bar
35 KB Swing
45 Push Press
35 KB Swing
25 Lying Toes to Bar

35 Toes to Bar
45 KB Swing (24/16kg)
55 Push Press (135/95lbs)
45 KB Swing
35 Toes to Bar

35 Toes to Bar
45 KB Swing (32/24kg)
55 Push Press (155/105lbs)
45 KB Swing
35 Toes to Bar

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.

Deadlifts
5 – 5 – 5

Deadlifts
5 – 3 – 1

Deadlifts
5 – 3 – 1

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.

60-50-40-30-20
Single Jumps
40-30-20-10-5
Situps

Rest 3min

10-15-20-25-30
Wall Ball
Run 200m

Annie
50-40-30-20-10
Double Unders
Situps

Rest 3min

10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m

GHD Annie
50-40-30-20-10
Double Unders
GHD Situps

Rest 3min

10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m

NOTE: Goal is to hold a fast, consistent pace across the 4 intervals. Try to finish each interval within 3 seconds of each other.

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 3 minutes:
3 Front Squats
3 Power Clean
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

EMOM 3 minutes:
3 Front Squats @ 50% 1RM
3 Power Clean @ Same load
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

EMOM 3 minutes:
3 Front Squats @ 60% 1RM
3 Power Clean @ Same load
EMOM 3 minutes:
4 Front Squats
4 Power Cleans

EMOM as long as possible:
5 Front Squats
5 Power Clean

PART 1:

To be done 30 minutes before class

Front Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 10 minutes:
Odd: 20 pull ups (chest to bar)
Even: 20 Ring dips

NOTE: Goal is to complete the work with the minute, you will have 5 opportunities for each movement. For an added challenge try to complete all sets unbroken. Scale to 15 or 10 reps per movement, if needed, so that at least one round can be done 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.

Good Mornings
3 – 3 – 3 – 3 – 3

Good Mornings
3 – 3 – 3

Good Mornings
3 – 3 – 3

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 8 minutes:
6 Front Rack Lunges
12 DB Deadlifts

AMRAP 8 minutes:
6 Front Rack Lunges (135/95lbs)
12 DB Deadlifts (55/35lbs)

AMRAP 8 minutes:
6 Front Rack Lunges (175/115lbs)
12 DB Deadlifts (65/45lbs)

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:
9 Lateral Plate Jumps
7 Pushups
5 Front Squats

15 Rounds:
9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)

15 Rounds:
9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (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.

For time:
3 Power Snatch
Row 750m
5 Power Snatch
Run 400m
7 Power Snatch
Row 750m
9 Power Snatch
Run 400m

For time:
3 Power Snatch (135/95lbs)
Row 1km
5 Power Snatch (135/95lbs)
Run 400m
7 Power Snatch (135/95lbs)
Row 1km
9 Power Snatch (135/95lbs)
Run 400m

For time:
3 Power Snatch (185/125lbs)
Row 1km
5 Power Snatch (185/125lbs)
Run 400m
7 Power Snatch (185/125lbs)
Row 1km
9 Power Snatch (185/125lbs)
Run 400m

NOTE: Goal is finish in under 7 minutes. Go uncomfortably fast, especially on the burpees. You know you can always drop and get up, don’t let mental weakness 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.