WORKOUT OF THE DAY

BEYOND RXD

Front Squat
5-5-3-3-1-1

RXD

Front Squat
5-5-3-3-1-1

FITNESS

Front Squat
5-5-5-5-5

METCON

30sec on/30sec off Front Squat x 8

Rounds performed at 50% of their 5 rep set.


* Use this percentage as a rough guideline. They should be able to keep moving with the weight throughout each 30sec effort.

COMPETITORS

To be done 30 minutes before class

Power Clean
3-3-2-2-1-1
– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
10-15-20-15-10
Thruster (95/65)
Burpee box jump over (24″/20″)
– rest 1 min between sets

– Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.” Score is total time.