• Strength:
  Four sets of:
  Push Press x 2-4 reps
  Rest 60 seconds
  Plank from Rings x 60-90 seconds
  Rest 60 seconds
• WOD:
  4 minute EMOM for 16 minutes (4 sets)
  Work for 2 minutes, rest 2 minutes

  15 pull-ups
  Max rep thrusters

  Score max rep thrusters in the 2 minute window, then rest 2 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.

• Strength:
  Weighted pull-ups x 3-4 reps
  Rest 10 – 15 seconds
  Unweighted max rep pull-ups
  Rest 3 minutes
• WOD:
  15 minute AMRAPRun 400m / Row 300m
  then:

  15 ring rows
  20 box jumps
  200m run / 150m row

• 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:
  Five sets of:
  Against a 3 minute running clock, complete as many rounds and reps as possible of:
  20 Pull-Ups
  30 Push-Ups
  40 Sit-Ups
  50 Squats

  Rest 3 minutes between sets, and pick up the next set where you left off.

• 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.

• 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.

• Skill and Strength 1:
  Every 4 minutes, for 20 minutes (5 sets) of:
  Clean x 1.1.1.1 (rest 10 seconds between singles)
  Rest 30 seconds
• Skill and Strength 2:
  Strict Handstand Push-Ups x max reps
• WOD:
  Three rounds for time of: 70/50kg
  15 Deadlifts
  12 Hang Power Cleans
  9 Front Squats
  6 Jerks

• Strength:
  Four sets of:
  Push Press x 2-4 reps
  Rest 60 seconds
  Plank from Rings x 60-90 seconds
  Rest 60 seconds
• WOD:
  Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

  10 Kettlebell Swings (32/24 kg)
  Max Reps of Thrusters (40/25 kgs)
  Rest 60 seconds between sets.
  Score is max number of thrusters completed during the workout.

• 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.

• Skill and strength:
  Every 3 minutes, for 18 minutes (6 sets):
  Snatch Balance + 3 Overhead Squats
  Build to today’s heaviest snatch balance + 3 overhead squats.
• WOD:
  For time:
  12 Power Snatches (55kg/35kgs)
  12 Box Jumps (30″/24″)
  9 Power Snatches
  9 Box Jumps (30″/24″)
  6 Power Snatches
  6 Box Jumps (30″/24″)
  Run 600 Meters

• 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.

• Strength:
  Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
  and then…

  Three sets of:
  Back Squat x 3 reps @ 85-90% of your 1-RM
  Rest 60 seconds
  Single-Arm Dumbbell Row x 10-12 reps @ 2111
  Rest 60 seconds

• WOD:
  For time:
  Row 1000 Meters/ 1600m run
  followed immediately by . . .
  Three rounds of:
  30 Double-Unders
  20 Kettlebell Swings (32/24 kg)
  10 Strict Handstand Push-Ups

  Time cap = 15 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.

• Strength:
  Every 3 minutes, for 15 minutes (5 sets):
  Push Press x 3-5 reps

Goal is to establish today’s 5RM.

• WOD:
  Every minute, on the minute, for 16 minutes:
  Even minutes: 10 Burpees
  Odd minutes: 5 Power Cleans

(use the heaviest weight you believe you can successfully handle)

SCORE ROUNDS COMPLETED (1 – 16)

• 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.

• Strength and Conditioning:
  Three sets of:
  Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
  Rest 60-90 seconds

  Turkish Get-Ups x 2-3 reps each arm
  Rest 60-90 seconds

  Side Planks x 30-45 seconds each side
  Rest 60-90 seconds

  SCORE COMBINED LUNGE AND TURKISH GETUP WEIGHT

• WOD:
  Complete as many rounds and reps as possible in 5 minutes of:
  Burpees x 5 reps
  Goblet squats x 10 reps 32/20kg
  Push Press x 15 reps
  50/35kg
  Rest two minutes and then repeat.

• 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 1:
  RxIt Nations Series 2015 – Workout Of The Week 1

  The competitor will have 4 minutes to complete as many REPS as possible. This will be the score for WOW 1.1. The mimimum score on this workout is 3 completed ROUNDS. If a full 3 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

  Prescribed levels the workout can be completed on:
  Rx: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (30″ / 24″)
  L1: 10 Wall Balls (20 / 14 lbs), 10 Box Jumps (24″ / 20″)
  L2: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (20″ / 16″)
  L3: 10 Wall Balls (14 / 10 lbs), 10 Box Jumps (16″ / 12″)
  SCORE: COMPLETED REPS

• WOD 2:
  RxIt Nations Series 2015 – Workout Of The Week 1, part 2

  The competitor will have 10 minutes to complete as many REPS as possible of an increasing ladder of reps. This will be the score for WOW1.2. The competitor will do 1 rep of each movement in Round 1, 2 reps of each in round 2, 3 reps of each in round 3 and continue to increase the rep count until the time is up. This will be the score for WOW 1.2. The mimimum score on this workout is 2 completed ROUNDS. If a full 2 rounds cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

  Prescribed levels the workout can be completed on:
  Rx: Bar Muscle Up, Thruster (60kg / 40kg), Over The Bar Burpee
  L1: Chest To Bar, Thruster (50kg / 30kg), Over The Bar Burpee
  L2: Pull Up, Thruster (35kg / 20kg), Over The Bar Burpee
  L3: Ring Row, Thruster (20kg / 15kg), Over The Bar Burpee

  SCORE: COMPLETED REPS

• 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.