AMRAP 12 minutes:

20 KB Swing
10 Step Ups

AMRAP 12 minutes:

30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (24/20″)

AMRAP 12 minutes:

30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (30/24″)

Part 1:

To be done 60 minutes before class

Shoulder Press
2-2-2-2-2-2
– Build to a heavy double across the 6 working sets

Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 4 attempts to get as far into the complex as possible without coming off the bar.

Every minute for 10 minutes:
30 double unders + 5 Push jerks (185/125)

NOTE: Goal is to complete the work within each minute. Choose a weight that will let you do the push jerks unbroken on each round. The bar starts from the ground.

Part 2:

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.

3 Rounds:

2min Row for Cals
2min Power Snatch
2min Shuttle Runs

3 Rounds:

2min Row for Cals
2min Squat Snatch (135/85lbs)
2min Shuttle Runs

3 Rounds:

2min Row for Cals
2min Squat Snatch (155/105lbs)
2min Shuttle Runs

Do Beyond Rx’d programming for the day.
Rest 15 minutes

4 rounds for time:

1 mile Assualt bike
– Rest 90 seconds –

NOTE: Goal is to hit a consistent pace on these mile repeats. Each interval should not be more than a + or – 5 seconds from the previous effort. Sub in 750m row if you do not have access to a bike. We did these a month ago on 8/12. Check your finish times from then and try to go faster on each round.

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.

Part 1:

Back Squat
2-2-2-2-2-2

Optional Finisher:

50 wall balls (unbroken)

Part 1:

Back Squat
2-2-2-2-2-2

Optional Finisher:

50 wall balls (unbroken)

Part 1:

Back Squat
2-2-2-2-2-2

Optional Finisher:

50 wall balls (unbroken)

Part 1:

To be done 30 minutes before class

Power clean
2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets. Should not be “touch and go.”

Part 2:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

5 rounds for quality:

20m Prowler sprint (Heavy)
Max reps HS push up (strict)
-Rest 1 minute between rounds-

NOTE: Goal is go hard on the sled followed by a good set of HS push ups. Keep them strict for as long as possible, but if you start getting less than 7 reps, switch to kipping.

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.

Part 1

Work on a 5 Rep of the Complex:

High Hang Power Clean
Mid Thigh Power Clean
Front Squat

Part 2

1-2-3-4-5

Hang Power Clean
Front Squat

Part 1:

Work up to a Heavy 1 Rep of the complex:

High Hang Squat Clean
Mid Thigh Squat Clean
Squat Clean

Part 2:
1-2-3-4-5

Hang Squat Clean (205/135lbs)
Squat Clean

Part 1:

Work up to a Heavy 1 Rep of the Complex:

High Hang Squat Clean
Mid Thigh Squat Clean
Squat Clean

Part 2:
1-2-3-4-5

Hang Squat Clean (245/165lbs)
Squat Clean

Do Beyond Rx’d programming for the day.
Rest 10 minutes

For time:

40-30-20-10

Wallball (20/14)
Toes to bar

Rest until the 15 minute mark

For time:
40-30-20-10

KB swing (53/35)
Wallball (20/14)

NOTE: Goal is finish each couplet in under 10 minutes. Try for unbroken wallballs throughout both sections. Break up the other movements as needed so you can maintain those big sets on the Wallball; the second round of 40 and 30 are where you will really need to focus!

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.

WOD:

40 Deadlifts
With time remaining of 5 minutes, perform AMRAP 10 Jumping Pullup + 10 Dips

40 Plate Good Mornings
With time remaining of 5 minutes, perform AMRAP 10 Jumping Pullup + 10 Dips

WOD:

60 Deadlifts (225/155lbs)
With time remaining of 5 minutes, perform AMRAP Muscle Up

50 Weighted Hip Extensions (10/15lb plate)
With time remaining of 5 minutes, perform AMRAP Muscle Up

WOD:

60 Deadlifts (275/195lbs)
With time remaining of 5 minutes, perform AMRAP Muscle Up

50 Weighted Hip Extensions (25/15lb plate)
With time remaining of 5 minutes, perform AMRAP Muscle Up

REST DAY
Remember: 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.

WOD:

3 Rounds

20 Fast Feet
10 Air Squats
4 Rounds
20 Parallete Jumps
10 Burpees
4 Rounds
25 Fast Feet
15 Air squats

WOD:

5 Rounds

20 Double Unders
10 Air Squats
5 Rounds
20 Parallete Lateral Jumps
10 Burpees
5 Rounds
25 Double Unders
15 Air squats

WOD:

5 Rounds

25 Double Unders
10 Air Squats
5 Rounds
25 Parallete Lateral Jumps
10 Burpees
5 Rounds
30 Double Unders
15 Air squats

Part 1:

Do Beyond Rx’d programming for the day.
Rest 10 minutes

As many reps as possible in 5 minutes:

60 Deadlifts (275/185)
Max reps Muscle ups in remaining timeAs many reps as possible in 5 minutes:

50 Hip extensions (Hold a 25/15 plate)
Max reps Muscle ups in remaining time

NOTE: Goal is to get some muscle ups each time. If you are unable to hit at least 20 reps unbroken at the prescribed weight, lower it so you can get to the rings. I wouldn’t recommend doing sets of 20, though. Small, quicker sets will be the way to go trying to get 15-20 reps done each minute. Hopefully each time you can get to the rings before the 4 minute mark, or even 3 minutes if you are hustling.

Part 2:

Rest 10 minutes

For time:
75 GHD sit ups
NOTE: Goal is to finish these in under 3 minutes. Lower the reps to 50, if needed, so you can finish in under the 3 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.

• WOD:
  
  Strict Ring Pullup
  5-5-5-5-5-5
• Optional Finisher

  EMOM 7 minutes
  5 Pushups

• WOD:
  
  Weighted Pullup
  5-5-3-3-1-1
• Optional Finisher

  EMOM 7 minutes
  5 HSPU

• WOD:
  
  Weighted Pullup
  5-5-3-3-1-1
• Optional Finisher

  EMOM 7 minutes
  5 HSPU

• Part 1:

  To be done 30 minutes before class

  Bench Press

  5-5-3-3-1-1

  NOTE: Build up to a heavy single across the working sets.

• Part 2:

  — Do Beyond Rx’d programming for the day. —
  Rest 10 minutes

  For time:

  21-15-9

  Thruster (115/75)
  Pull up (chest to bar)

  NOTE: Goal is try to stay within 1 minute of your best “Fran” time. For example if you have a sub 3 minute Fran time, then try to finish sub 4 minutes on this variant.

• 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.
  

• WOD:
  
  3 Rounds

  30 Bulgarian Lunges (15 each leg)
  15 OH Squat
  30 Walking Lunges
  15 Back Squat

• WOD:
  
  3 Rounds
  30 Pistols (alternating legs)
  20 OH Squat (65/45lbs)
  30 Walking Lunges
  20 Back Squat (65/45lbs)

• WOD:
  
  3 Rounds
  40 Pistols (alternating legs)
  20 OH Squat (75/55lbs)
  40 Walking Lunges
  20 Back Squat (75/55lbs)

• Part 1:

  To be done 45 minutes before class

  Power Snatch
  2-2-2-2-2-2

  Back Squat
  2-2-2-2-2-2

  NOTE: Hold a heavy double across the 6 working sets for each movement. The snatches should not be “touch and go.”

• Part 2:

  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.
  

• WOD:
  
  AMRAP 20min

  40 DB Snatch
  10 Step Ups
  30 DB Snatch
  20 Step Ups
  20 DB Snatch
  30 Step Ups
  10 DB Snatch
  40 Step Ups

• WOD:
  
  AMRAP 20min

  60 DB Snatch
  10 Box Jumps (24/20″)
  50 DB Snatch
  20 Box Jumps
  40 DB Snatch
  30 Box Jumps
  30 DB Snatch
  40 Box Jumps
  20 DB Snatch
  50 Box Jumps
  10 DB Snatch
  60 Box Jumps

  * Use a DB 1/4 of your BW

• WOD:
  
  AMRAP 20min

  60 DB Snatch
  10 Box Jumps (24/20″)
  50 DB Snatch
  20 Box Jumps
  40 DB Snatch
  30 Box Jumps
  30 DB Snatch
  40 Box Jumps
  20 DB Snatch
  50 Box Jumps
  10 DB Snatch
  60 Box Jumps

  * Use a DB 1/4 of your BW

• To be done 45 minutes before class

  Snatch
  2-2-2-2-2-2

  Do Beyond Rx’d programming for the day.

  NOTE: Spend some time hitting some heavy snatch doubles today. Do not touch and go. All 6 working sets should be at heavy weights. If the weights are moving well, consider taking it to singles and continuing to add weight.

• 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.
  

• WOD:
  
  Max 750m Row
  Rest 3min
  20 Front Squat @ (45/35lbs)
  Rest 3min
  Max 500m Row
  Rest 2min
  20 Front Squat @ (45/35lbs)
  Rest 2min
  Max 250m Row
  Rest 1min
  20 Front Squat @ (45/35lbs)

• WOD:
  
  Max 1km Row
  Rest 3min
  Max Set Front Squat @ (115/75lbs)
  Rest 3min
  Max 500m Row
  Rest 2min
  Max Set Front Squat @ (115/75lbs)
  Rest 2min
  Max 250m Row
  Rest 1min
  Max Set Front Squat @ (115/75lbs)* Without putting BB down.

• WOD:
  
  Max 1km Row
  Rest 3min
  Max Set Front Squat @ (135/95lbs)
  Rest 3min
  Max 500m Row
  Rest 2min
  Max Set Front Squat @ (135/95lbs)
  Rest 2min
  Max 250m Row
  Rest 1min
  Max Set Front Squat @ (135/95lbs)* Without putting BB down.

• 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.