BEYOND RXD

Part 1:
Find your Heaviest 25m Front Rack Walk

Part 2:
25m Front Rack Walk at 70%
25 Chest to Bar Pullups
Rest 2min
3 Rounds

RXD

Part 1:
Find your Heaviest 25m Front Rack Walk

Part 2:
25m Front Rack Walk at 60%
25 Pullups
Rest 2min
3 Rounds

FITNESS

Part 1:
Find your Heaviest 25m DB Front Rack Walk

Part 2:
25m DB Front Rack Walk
20 Ring Rows
Rest 2min
3 Rounds

 

COMPETITOR WOD

For reps:
3 minutes: Deadlift (315/225)
3 minutes: HS push up (strict)
2 minutes: Deadlift (315/225)
2 minutes: HS push up (strict)
1 minutes: Deadlift (315/225)
1 minutes: HS push up (strict)

– Goal is to get as many reps as possible. Keep those HS push ups strict, no matter how tired you get!

Do Beyond Rx’d programming for the day.

Tuesday

WORKOUT OF THE DAY

BEYOND RXD

Squat Clean and Jerk
3-3-5-5-10

RXD

Squat Clean and Jerk
3-3-5-5-10

FITNESS

Squat Clean and Jerk
3-3-5-5-10

 

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1
– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
9-7-5
Power clean (225/155)
Muscle up

– Goal is to finish in under 5 minutes. Consider scaling the weight to ensure you can finish in a timely manner.

 

 

COMPETITOR WOD

PART 1:

Front Squat (pause)
3-2-2-1-1-1
– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
9-7-5
Power clean (225/155)
Muscle up

– Goal is to finish in under 5 minutes. Consider scaling the weight to ensure you can finish in a timely manner.

Saturday

BEYOND RXD

100 Air Squats
50 Hang Squat Clean (115/75lbs)
100 Pushups
50 Wall Ball (20/14lbs)
100 Situps

RXD

80 Air Squats
40 Hang Squat Clean (95/65lbs)
80 Pushups
40 Wall Ball (20/14lbs)
80 Situps

FITNESS

60 Air Squats
40 Hang Power Clean
60 Pushups
40 Wall Ball
60 Situps

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 30 minutes

5 Rounds for individual times:
400m Run
50m Prowler push (heavy!)
– score is slowest round

– This will be good practice for both pacing and recovering between efforts. That prowler should be loaded to at least 2x BW, but depending on where you pushing it, should be able to be completed in under 40 seconds each time.

 

Burn

12 minute AMRAP:

5 wall walks (or 10 handstand push ups)
10 goblet squats (or 10 pistols)
15 KBS

Rest 2 minutes

12 minutes to complete 2 rounds:
400m row
30 Burpees
20 Ball Slams

Rest 2 minutes

12 minutes to complete 4 rounds:
5 dumbbell squat cleans
10 dumbbell push press
45 double unders/90 singles

Friday

WORKOUT OF THE DAY

CHRISTINE
BEYOND RXD

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

RXD

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

FITNESS

500m Row
12 Deadlifts
21 Step Ups
3 Rounds

 

 

COMPETITOR WOD

PART 1:

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Death by:
Snatch (135/95) & Muscle-up

– Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute.

Thursday

BEYOND RXD

8 One Arm KB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm KB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min
* Load (24/16kg)

RXD

8 One Arm KB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm KB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min
* Load (20/12kg)

FITNESS

8 One Arm DB Thruster – Left Arm
100m One Arm Farmers Carry – Left Arm
8 One Arm DB Thruster – Right Arm
100m One Arm Farmers Carry – Right Arm
AMRAP 15min

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.

Saturday

WORKOUT OF THE DAY

BEYOND RXD

While one person accumulates Calories on the Rower, the other person performs AMRAP:
5 Thrusters (115/75lbs)
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min

Finisher: 25 HSPU Challenge

RXD

While one person accumulates Calories on the Rower, the other person performs AMRAP:
5 Thrusters (95/65lbs)
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min

Finisher: 25 HSPU Challenge

FITNESS

While one person accumulates Calories on the Rower, the other person performs AMRAP:
5 Thrusters
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min

Finisher: Handstand Hold Challenge

 

COMPETITOR WOD

5 rounds for time:
30 wallball (30/20)
20 Pull-ups (chest to bar)
10 Triple unders

– Goal is to finish in under 15 minutes. If you are struggling with the triple unders, do not spend more than 1 minute with the rope. Get as many as you can and then move on to get through the workout in a timely manner.

 

 

Burn

EMOM for 10 minutes:
5 dumbbell thrusters + 5 burpees + 5 dumbbell power cleans

Rest 3 minutes

EMOM for 10 minutes:
5 Russian KBS + 5 toes to bar/knees to elbows + 5 goblet squats

Rest 3 minutes

EMOM for 10 minutes:
5 plate ground to overhead + 5 overhead lunges + 5 push ups

Friday

BEYOND RXD

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges (65/45lbs)
Air Squat

Cash out: 20 TGU (65/45lbs)

RXD

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges (45/25lbs)
Air Squat

Cash Out: 20 TGU (45/25lbs)

FITNESS

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges
Air Squat

Cash Out: 20 TGU

 

COMPETITOR WOD

PART 1:

 

Front Squat
3-3-3-3-3

– Build to a heavy triple, but the bar must start on the ground. Take notice of your footwork, are your feet staying in the same position from when you catch the clean into the squats? Or are you adjusting that footwork inbetween reps? Consistency in your footwork is important when looking at having your front squat training transfer over to your ability to stand up the clean. 

PART 2:

As many reps as possible in 7 minutes:
5 Deadlift (335/215)
10 GHD sit ups

– Goal is to get 10+ rounds. 7 rounds is the minimum so adjust the weight to be sure to can accomplish this.

Thursday

WORKOUT OF THE DAY

BEYOND RXD

10 Wall Walks
30 Clean and Jerk (135/95lbs)
100ft Handstand Walk
20 Clean and Jerk (185/135lbs)
10 Wall Walks
10 Clean and Jerk (225/155lbs)
100ft Handstand Walk

RXD

10 Wall Walks
30 Clean and Jerk (115/75lbs)
30 Cherry Pickers
20 Clean and Jerk (135/95lbs)
10 Wall Walks
10 Clean and Jerk (185/125lbs)
30 Cherry Pickers

FITNESS

10 Wall Walks
30 Clean and Jerk
30 Get Down/Ups
20 Clean and Jerk
10 Wall Walks
10 Clean and Jerk
30 Get Down/Ups

Wednesday

WORKOUT OF THE DAY

BEYOND RXD

EMOM for 0-4min Perform
10 T2B + 10 Hang Power Snatch (75/55lbs)
EMOM for 4-8min Perform
10 Hang Power Snatch + 20 Lateral Over the Bar Jumps
EMOM for 8-12min Perform
20 Lateral Over the Bar Jumps + 10 Toes to Bar

RXD

EMOM for 0-4min Perform
8 T2B + 8 Hang Power Snatch (65/45lbs)
EMOM for 4-8min Perform
8 Hang Power Snatch + 20 Lateral Over the Bar Jumps
EMOM for 8-12min Perform
20 Lateral Over the Bar Jumps + 8 Toes to Bar

FITNESS

EMOM for 0-4min Perform
8 Lying T2B + 8 Hang Power Snatch
EMOM for 4-8min Perform
8 Hang Power Snatch + 16 Lateral Plate Jumps
EMOM for 8-12min Perform
16 Lateral Plate Jumps + 8 Lying Toes to Bar

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
50-40-30
Assault bike (calories)
Ski erg (calories)
Row (calories)

– Goal is to finish in under 25 minutes. If you do not have access to a ski erg substitute in 200-150-100 double unders.

Tuesday

Part 1:

Bench Press (10-8-6-4-2)

– Build up in weight each set. Get as close as you can on that last double to the 1RM you set on 12/13.

Superset with:
Ring row
5 x 15 reps

– Elevate the feet so they are even with the rings at the bottom of the rep. Be sure to touch your chest to your hand at the top of the rep.

COPY

Metcon (AMRAP - Reps)

Part 2:
5 x 30sec Heel Taps efforts
30sec Rest in between

BEYOND RXD

60 double unders
Max Set Back Squat @ BW
Rest 2min
5 Rounds

RXD

60 double unders
Max Set Back Squat @ BW
Rest 2min
5 Rounds

FITNESS

120 single skips
15 Back Squat
Rest 2min
5 Rounds

 

    COMPETITOR WOD

    PART 1:

    Every minute for 10 minutes:
    1 Power snatch
    1 Hang squat snatch
    1 Squat snatch
    – Complete all 3 lifts each minute. Start at (155/105) and add 10 or 5lbs every minute if it is a successful lift. Miss a lift and decrease 10 or 5lbs. Catching the power snatch below parallel is a miss. Compare to 7/9.

    PART 2:

    Do Beyond Rx’d programming for the day.

    Rest 20 minutes

    As many reps as possible in 7 minutes:
    10 Sumo deadlift high pull (135/95)
    10 Push press (135/95)

    – Goal is to try and get 7 rounds. Don’t get lazy on those high pulls, and keep your legs as the primary driver on those reps! This will be harder than you think…..

    DECEMBER2016

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    Saturday

    WORKOUT OF THE DAY

    12 DAYS OF CHRISTMAS

    BEYOND RXD

    1 Power Clean and Jerk (185/135lbs)
    2 Bar Muscle Ups
    3 Front Squat
    4 Toes to Bar
    5 Ring Dips
    6 Box Jump (24/20)
    7 Pullups
    8 Deadlifts
    9 KB Swings (24/16kg)
    10 Situps
    11 Burpees
    12 Overhead Lunges

    RXD

    1 Power Clean and Jerk (155/115lbs)
    2 Bar Muscle Ups
    3 Front Squat
    4 Toes to Bar
    5 Ring Dips
    6 Box Jump (24/20)
    7 Pullups
    8 Deadlifts
    9 KB Swings (24/16kg)
    10 Situps
    11 Burpees
    12 Overhead Lunges

    FITNESS

    1 Power Clean and Jerk
    2 False Grip Ring Row
    3 Front Squat
    4 Lying Leg to Pole
    5 Pushups
    6 Step Ups
    7 Jumping Pullups
    8 Deadlifts
    9 KB Swings
    10 Situps
    11 Burpees
    12 Walking Lunges

    BEYOND RXD

    6 Deficit Handstand Pushups
    8 Pistols
    12 Ring Rows
    AMRAP 18min

    RXD

    6 Strict Handstand Pushups
    8 Pistols
    12 Ring Rows
    AMRAP 18min

    FITNESS

    8 Pike or Box Pike Pushups
    8 Bulgarian Lunges
    12 Ring Rows
    AMRAP 18min

    COMPETITOR WOD

    Do Beyond Rx’d programming for the day.

    Rest 20 minutes

    Every 2 minutes x 4 rounds
    – 15 calories Assault bike

    Every 4 minutes x 3 rounds
    – 30 calories Assault bike

    Every 6 minutes x 2 rounds
    – 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! Compare to 11/28, especially with the additional intervals this time.