WORKOUT OF THE DAY

PARTNER 'KING KONG'

BEYOND RXD

1 Deadlift (455/315lbs)
2 Muscle Ups
3 Cleans (250/175lbs)
4 Strict Handstand Push Ups
8 Rounds
* Muscle Ups and HSPU performed in sync
* Split Weightlifting movements as needed

RXD

1 Deadlift (315/225lbs)
2 Muscle Ups
3 Cleans (185/135lbs)
4 Handstand Push Ups
8 Rounds
* Muscle Ups and HSPU performed in sync
* Split Weightlifting movements as needed

FITNESS

4 Deadlift
4 Box Muscle Up
4 Power Cleans
4 Barbell Press
8 Rounds
* Split Weightlifting movements as needed

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Back Squat
3-3-3-3-3

– Build to a heavy 3 and hold the same weight across the 5 working sets.
Try to be at a heavier weight than you did on 10/31, especially if you hit a new 1RM earlier this month!

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

Every 2 minutes x 3 rounds
– 15 calories Assault bike

Every 4 minutes x 2 rounds
– 30 calories Assault bike

Every 6 minutes x 1 round
– 60 calorie Assault bike

– Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint; sandbagging through this will just waste your time!