Tuesday

friday october 28: halloween costume party 8pm edgewater box

sunday october 30: barbell for boobs event 10am englewood box

WORKOUT OF THE DAY

BEYOND RXD

6 DB Front Squat (65/45lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps
8 Rounds

RXD

6 DB Front Squat (55/35lbs)
8 DB Hang Power Clean
10 DB Feet-anchored Situps
8 Rounds

FITNESS

6 DB Front Squat
8 DB Hang Power Clean
10 DB Feet-anchored Situps
6 Rounds

A relatively quick, simple Dumbbell Workout today. The goal time is between 8-10min, allowing for up to 12min for you to get it done. We chose to anchor the feet during the situps so the intensity and speed stays high throughout the whole workout.

Beyond Rxd: The load used should feel moderate to heavy. They shouldn’t really slow you down. You should be able to keep moving through each round unbroken. The low rep scheme allows for it. Aim to do 1 round per minute. Maybe slowing down a little toward the end.

Rxd: The weight is also set to moderately heavy. You might not be able to maintain unbroken sets the same way some of the Beyond Rxd athletes can, so make sure you scale the load appropriately to keep the intensity high.

Fitness: Use a weight that you think they can perform all the movements unbroken with for 6 rounds, not just the first few rounds. We want you to get through this fast. If you think 6 rounds isn’t enough, add 1 or 2 more as needed.

 

    COMPETITOR WOD

    To be done 45 minutes before class

    Front Squat
    5-5-5-5-5

    – 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 10/3.

    Push Press
    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.