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.

5 Rounds:
Min 1: 45 seconds Plank Hold
Min 2: 10 Strict Ring Pullups
Min 3: 10 Hang Power Clean

5 Rounds:
Min 1: 10 Strict Handstand Pushups
Min 2: 10 Strict Pullups
Min 3: 14 Hang Power Clean (115/75lbs)

5 Rounds:
Min 1: 10 Deficit Handstand Pushups
Min 2: 12 Strict Pullups
Min 3: 14 Hang Power Clean (135/95lbs)

Part 1:

NOTE: Build to a heavy double across the working sets. Try to hit a heavier weight for each movement than previously on 9/12 for the back squat and 9/14 for the press.

Part 2:

NOTE: Goal is to get as close to unbroken as you can. Go for a big set!

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.

50 Back Squat

Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps

50 Back Squat @ 3/4 Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps

50 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min

40 Back Squat @ Bodyweight + 20lbs
Every time you put the Bar down, you perform 10 Broad Jumps

Part 1:

To be done 30 minutes before class
Hang Clean (squat)
2-2-2-2-2-2
NOTE: Build to a heavy double across the working sets.

Part 2:

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

For time:
40-30-20-10
GHD Sit ups
Hip extension

NOTE: Goal is complete the sets with as few breaks as possible. Should not take more than 10 minutes. If you have not been doing GHD sit ups regularly, take away the round of 40.

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:

32 Situps
16 Slam Ball
32 Wall Ball
16 Slam Ball

2 Rounds:

32 GHD Sit Ups
16 Slam Ball
32 MB Clean + Wall Ball (20/14lbs)
16 Slam Ball

2 Rounds:

32 MB GHD Sit Ups (20/14lbs)
16 Slam Ball
32 MB Clean + Wall Ball (20/14lbs)
16 Slam Ball

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.

5 Rounds:

Run 200m
5 Thrusters
Max set Chest to Bar Jumping Pullups

5 Rounds:

Run 200m
3 Thrusters (165/115lbs)
Max set Muscle Ups

5 Rounds:

Run 200m
3 Thrusters (205/135lbs)
Max set Muscle Ups

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

For time:
1 mile sled drag

NOTE: 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.

WOD:

8 Burpee Plate Jump
8 KB SDHP
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Russian Swing
AMRAP 6min

WOD:

8 Burpee Plate Jump
8 KB SDHP (24/16kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Power Clean (24/16kg)
AMRAP 6min

WOD:

8 Burpee Plate Jump
8 KB SDHP (32/24kg)
AMRAP 6min
Rest 3min
8 Burpee Plate Jump
8 KB Snatch (32/24kg)
AMRAP 6min

Part 1:

To be done 45 minutes before class

Overhead Squats
5-5-3-3-1-1
– Build to a heavy single across the working sets.
For time:
12-9-6
Snatch (squat) (165/115)
Bench press (225/155)

NOTE: Goal is to finish this in 8-10 minutes. The weight should be where you can comfortably complete triples.

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:

30sec Assault Bike for Calories
30sec Rest
5 Rounds
30sec DB Push Press
30sec Rest
5 Rounds
30sec DB Lunges
30sec Rest
5 Rounds

WOD:

30sec Assault Bike for Cals
30sec Rest
5 Rounds
30sec DB Push Press (45/25lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 45/25lbs)
30sec Rest
5 Rounds

WOD:

30sec Assault Bike for Cals
30sec Rest
5 Rounds
30sec DB Push Press (55/35lbs)
30sec Rest
5 Rounds
30sec Single Arm OH DB Lunges (1 x 55/35lbs)
30sec Rest
5 Rounds

Part 1:

To be done 30 minutes before class
Push Press
2-2-2-2-2-2
NOTE: Build to a heavy double across the working sets.

Part 2:

Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
30 Muscle ups (strict)
NOTE: Goal is to finish in around twice the time that 30 kipping muscle ups takes you. There is a 10 minute cap here, so get as many strict muscle ups as you can if you aren’t going to finish.

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.