0

26 Oct WOD – Wednesday 26 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

AMRAP Press
when you fail
AMRAP Push Press
Prowler Push 50m (mod load)

* Score = Time – Total Reps

3 Rounds

AMRAP Press 135/85lbs
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)

* Score = Time – Total Reps

3 Rounds

AMRAP Press (155/105lbs)
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m (mod load)

* Score = Time – Total Reps

PART 1:
To be done 30 minutes before class

Deadlift
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to use a heavier weight than we did on 10/21

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

Rest 15 minutes

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

NOTE: Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Try to maintain unbroken sets.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

25 Oct WOD – Tuesday 25 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

4 minute EMOM for 6 rounds

Sprint 200m
10 pullups
10 Plate Ground 2 Overhead
10 burpees

 

4 minute EMOM for 6 rounds

Sprint 200m
10 pullups
10 Plate Ground 2 Overhead
10 burpees

4 minute EMOM for 6 rounds

Sprint 200m
10 pullups
10 Plate Ground 2 Overhead
10 burpees

Do Beyond Rx’d programming for the day.

Rest 10 minutes

2 rounds for individual times:
100 double unders
30 Thrusters (115/75)
3 legless rope climbs (15ft.)
– Rest 3 minutes –

NOTE: Goal is to finish each round in under 3 minutes (under 2:30 if you are really moving!). With limited rest, will you be able to match your first round time?

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

24 Oct WOD – Monday 24 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Power Clean
5 – 5 – 5

Part 2:
Elizabeth
15-12-9
Power Clean
Box Dips

Part 1:
Power Clean
5 – 5 – 5

Part 2:
Elizabeth
21-15-9
Clean (135/95lbs)
Ring Dip

Part 1:
Power Clean
5 – 5 – 5

Part 2:
Elizabeth
21-15-9
Squat Clean (135/95lbs)
Ring Dip

To be done 30 minutes before class

Back Squat
5-5-5-5-5
– Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/14

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

21 Oct WOD – Friday 21 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a Moderate 3RM Bench Press

Part 2:
24 Bench Press
42 Air Squats
24 Walking Lunges

Part 1:
Find a Heavy 3RM Bench Press

Part 2:
24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols

Part 1:
Find a Heavy 3RM Bench Press

Part 2:
24 Bench Press @ 70% of above weight
72 Air Squats
48 Alternating Pistols

To be done 45 minutes before class

For Quality:
– Practice HS walking for 10 minutes. Try to hit a new max distance, or set up a course over plates and through an agility ladder to challenge yourself!

Deadlift
5-5-5-5-5

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

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

20 Oct WOD – Thursday 20 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

0-5min
Assault Bike 30/20cals
5-10min
30 Thruster
10-15min
Run 800m
15min +
25 DB Hang Squat Clean

0-5min
Assault Bike 50/40cals
5-10min
30 Thruster (135/95lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (135/95lbs)

0-5min
Assault Bike 60/50cals
5-10min
30 Thruster (155/115lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (155/115lbs)

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

19 Oct WOD – Wednesday 19 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

6 Rounds

100m Single Arm DB Farmers Carry
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

8 Rounds

100m Single Arm DB Farmers Carry (45/25lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

8 Rounds

100m Single Arm DB Farmers Carry (55/35lbs)
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

PART 1:
To be done 30 minutes before class

Clean & Jerk
3-3-2-2-1-1-1

NOTE: Build to a heavy single rep for the day. There is a strict 3 misses and you are out rule for this. Miss the same weight 3 times and you are done. Go down in weight if you need to finish your reps.

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

Rest 10 minutes

Each part for time:

@ 0:00 (keep a running clock)
60 cal Assault bike

@5:00
30 Thruster (155/115)

@10:00
800m Sprint

@15:00
30 Power Snatch (155/115)

NOTE: Goal is to get your best score on each section. Each section should be done well before the 5 minute mark to move on to the next piece. If you run out of time, start the next section immediately, and mark how far you got in the previous one.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

18 Oct WOD – Tuesday 18 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squats
3-3-3-3-3-3

Back Squats
5-5-3-3-1-1-10

Back Squats
5-5-3-3-1-1-10

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
27-21-15-9
Row (calories)
Toes to bar

NOTE: Goal is to finish in around 6-7 minutes or faster. Go fast on the row as the toes to bar will break down and 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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

16 Oct WOD – Monday 17 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 5min
10 Ring Rows

EMOM 5min
10 OH Squats

Rest 1min

EMOM 10min

5 Chest to Bar Jumping Pullups
5 OH Squats

EMOM 5min
10 Pullups

EMOM 5min
10 OH Squat (115/75lbs)

Rest 1min

EMOM 10min
5 Chest to Bar Pullups
5 OH Squats (115/75lbs)

EMOM 5min
12 Pullups

EMOM 5min
12 OH Squat (135/95lbs)

Rest 1min

EMOM 10min
6 Chest to Bar Pullups
6 OH Squats (135/95lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

On the minute for 12 minutes:
– 100m Sprint

NOTE: Goal is to run each sprint as fast as possible. Find a 100m section to sprint to one side and then rest until the top of the minute. Then sprint back and repeat for 12 sprints.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

14 Oct WOD – Friday 14 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Tabata
Hip Extensions
Plate Squats
MB Lying Toes to Bar
* 8 Rounds of each
* 1 minute Rest between movements

Part 1:

To be done 45 minutes before class

Back Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 10/8.

PART 2:
For time:
50 Strict pull ups
– Complete in as few sets as possible

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

13 Oct WOD – Thursday 13 October 2016

WodBlog | Admin
FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Overhead Squat
3 – 3 – 3

Part 2:
Power Snatch
3 – 3 – 3 – 3 – 3

Part 1:
Snatch Balance
1 – 1 – 1

Part 2:
Squat Snatch
3 – 3 – 3 – 3 – 3

Part 1:
Snatch Balance
1 – 1 – 1

Part 2:
Squat Snatch
3 – 3 – 3 – 3 – 3

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE