• WOD:
  
  100-75-50-25 Fast Feet
  8-8-8-8 Box Round the Worlds

• WOD:
  
  125-75-50-25 Double Unders
  10-10-10-10 Wall Climbs

• WOD:
  
  150-100-50-25 Double Unders
  25-50-75-100m Handstand Walk

• Part 1:

  To be done 30 minutes before class
  Back squat
  10×3
  NOTE: Perform 1 set of a heavy(ish) triple on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy. We are working on a decreased rest interval so do not be surprised if it’s a slightly lighter weight than normal.

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

• Part 2:

  4 rounds for time:
  1 mile Assault 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.

• 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:
  
  4 rounds of

  1min: Russian KB Swing
  1min: Single DB OH Hold
  1min: Single Arm DB Snatch
  1min: Rest

• WOD:
  
  4 Rounds of:

  1min: KB Russian Swing 32/24kg
  1min: Dble OH DB Hold (45/25lbs)
  1min: Single Arm DB Snatch
  1min: Rest

• WOD:
  
  4 Rounds of:

  1min: Dble KB Swing (2 x 16/12kg)
  1min: Dble OH KB Hold
  1min: KB Single Arm Snatch (16kg/12kg)
  1min: Rest

• 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:
  
  23 Burpee + Jumping Pullup
  18 Power Clean + Shoulder to Overhead
  20 Burpee + Jumping Pullup
  9 Power Clean + Shoulder to Overhead

• WOD:
  
  30 Burpee Knees to Elbow
  22 Cluster (155/115lbs)
  26 Burpee Knees to Elbow
  12 Cluster

• WOD:
  
  30 Burpee Knees to Elbow
  22 Cluster (185/125lbs)
  26 Burpee Knees to Elbow
  12 Cluster

• Part 1:

  To be done 30 minutes before class

  Sumo Deadlift
  5×3

  NOTE: Build to a heavy triple across the 5 working sets.– Do Beyond Rx’d programming for the day.–
  Rest 10 minutes

• Part 2:
  
  3 rounds for quality:

  1 minute Weighted plank hold
  20 Ring Row (feet elevated)NOTE: Do not underestimate these ring rows. If done correctly, they will be extremely difficult. Set up the feet on a 20″ box with the rings at stomach height. Keep a rigid body position with the legs locked out and feet together.

• 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:
  
  100m Run
  5 Situps
  5 Lunges
  * Add 100m Run each Round
  * Add 3 Reps each Round onto each exercise

  AS FAR AS POSSIBLE IN 30 minutes

• WOD:
  
  100m Run
  5 DB Situps (45/25lbs)
  5 DB Front Rack Lunges (45/25lbs))
  * Add 100m Run each Round
  * Add 3 Reps each Round onto each exercise

  AS FAR AS POSSIBLE IN 30 minutes

• WOD:
  
  100m Run
  5 GHD Situps
  5 DB Front Rack Lunges (55/35lbs)
  * Add 100m Run each Round
  * Add 3 Reps each Round onto each exercise

  AS FAR AS POSSIBLE IN 30 minutes

• Do Beyond Rx’d programming for the day.
  Rest 15 minutesPress
  5-5-3-3-1-1-1
  Strict Muscle up
  3-3-3-3-3-3-3

  NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 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.
  

• WOD:
  
  Power Snatch 5-5-5

• WOD:
  
  Squat Snatch 5-3-1

• WOD:
  
  Squat Snatch 5-3-1

• Part 1:

  To be done 30 minutes before classFront Squat
  10 Reps

  NOTE: Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.

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

• Part 2:

  For time:
  21-15-9
  Row (calories)
  Power Snatch (115/75)NOTE: Goal is to finish under 6 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!

• 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 Rounds

  10 Power Snatch
  10 DB Front Squat

• WOD:
  10 Rounds

  10 Power Snatch (95/65lbs)
  10 DB Front Squat (55/35lbs)

• WOD:
  10 Rounds

  13 Power Snatch (115/75lbs)
  13 DB Front Squat (65/45lbs)

• Part 1:

  To be done 30 minutes before class

  Front Squat
  3-3-3-3-3

  NOTE: Build to a heavy triple and hit that same weight for all 5 working sets.

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

• Part 2:

  2 Rounds for Quality:
  40 Hip extensions
  30 Chest to bar pull ups
  20 Handstand push ups

  NOTE: Goal is to rest as needed to complete each unbroken. Consider using a 15lb/25lb/35lb plate on the hip extensions if those are not enough of a challenge. Also consider doing strict HSPU if 20 kipping reps is easy for you.

• 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 8 minutes
  
  10 Deadlifts
  15 Step Ups

• WOD:
  
  AMRAP 8 minutes
  
  10 Deadlifts (135/95lbs)
  15 Box Jumps (24/20″)
  15 Deadlifts (185/135lbs)
  15 Box Jumps (24/20″)
  20 Deadlifts (225/155lbs)
  15 Box Jumps (24/20″)
  25 Deadlifts (275/185lbs)
  15 Box Jumps (24/20″)
  30 Deadlifts (315/205lbs)
  15 Box Jumps (24/20″)
  35 Deadlifts (365/225lbs)
  15 Box Jumps (24/20″)

• WOD:
  
  AMRAP 8 minutes
  
  10 Deadlifts (135/95lbs)
  15 Box Jumps (24/20″)
  15 Deadlifts (185/135lbs)
  15 Box Jumps (24/20″)
  20 Deadlifts (225/155lbs)
  15 Box Jumps (24/20″)
  25 Deadlifts (275/185lbs)
  15 Box Jumps (24/20″)
  30 Deadlifts (315/205lbs)
  15 Box Jumps (24/20″)
  35 Deadlifts (365/225lbs)
  15 Box Jumps (24/20″)

• 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:

  AMRAP 20min

  400m Run
  Then:
  4 Ring Rows
  8 Pushups
  12 Squats
  3 Rounds
  400m Run
  Then:
  4 Box Around The Worlds
  8 Lunges
  12 Ring Rows
  3 Rounds

• WOD:

  AMRAP 20min

  400m Run
  4 Rounds Cindy
  400m Run
  2 Rounds Mary

• WOD:

  AMRAP 20min

  400m Run
  6 Rounds Cindy
  400m Run
  3 Rounds Mary

• Do Beyond Rx’d programming for the day.
  Rest 15 minutes
• “14.3 Open Workout”
  As many reps as possible in 8 minutes:
  10 Deadlifts (135/95)
  15 Box jumps (24″/20″)
  15 Deadlifts (185/135)
  15 Box jumps (24″/20″)
  20 Deadlifts (225/155)
  15 Box jumps (24″/20″)
  25 Deadlifts (275/185)
  15 Box jumps (24″/20″)
  30 Deadlifts (315/205)
  15 Box jumps (24″/20″)
  35 Deadlifts (365/225)
  15 Box jumps (24″/20″)

  NOTE: This is a repeat of an Open workout as well as the programming for the gym tomorrow. If you did this workout back in 2014, go look up your old score. This will be a great opportunity to try to best what you did 2 years ago! Remember, only 1 barbell and you must change your own weights.

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: 

  2 Hang Power Clean
  Rest 1min
  4 Jerk
  Rest 1min
  6 Back Squat
  Rest 2min
  4 Rounds

• Part 1:

  To be done 30 minutes before class
  Back Squat
  7×1 (pause)
  NOTE: Build to a heavy single with a 3 second pause in the bottom, across seven sets.

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

• Part 2:

  8 Rounds for time:
  15 calorie Assault bike
  15 Wallball
  NOTE: Goal is to finish the work in under 16 minutes. 15 unbroken wallball is the goal each time. If that is easy for you, consider using a (30/20lb) med ball to increase the challenge. There will be a 20 minute time cap if it takes longer than expected.

• 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:100 Double Unders
  — then —
  5 Rounds:
  2 Legless Rope Climb
  8 Sumo Deadlift High Pulls (40/32kg)
  — then —
  100 Double Unders

• Part 1:

  Do Beyond Rx’d programming for the day.
  Rest 15 minutes5 Rounds for quality:
  20m Handstand walk
  Snatch + 2 Overhead squat

  NOTE: Goal is do the HS walk unbroken and then quickly perform 1 full snatch into 2 additional overhead squats. Build to the heaviest weight you can hit today. Rest as needed between rounds.

• Part 2:
  For time:
  50/30 Strict ring dips
  NOTE: Goal is complete quality reps and hold yourself to the true range of motion standard for the ring dip. If you cheat the range of motion, the transference over to the muscle up will only be a fraction of what it should be.

• 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.