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092617

A) Floor Press 1RM using tempo 31X1
*Build over 6 sets, rest 1 min between sets.
B) “Sprint Quadathalon”
For time:
Bike 1 mile
Row 500m
Run 400m
30 Burpees

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Recovery Day

A. Maintenance
* Choose 2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 15 minutes with them (5 each).

B. Food Prep
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week ahead. Get with a coach asap for a nutritional consult if you are yet to be aware of what those foods and quantities are. 

C. Athlete Journal
* Review last week’s entries in your journal. Look for discrepancies in your attendance and performance that you can focus on this week. That could mean you didn’t show up enough, you logged your workouts poorly (rushed or vague notes), or you physically had an off week and could perform better in the week to follow. TAKE ADVANTAGE OF EVERY OPPORTUNITY IN FRONT OF YOU!

*Some details inspired by Invictus

092317

Lift Up Autism

“LiftUpLuke”
AMRAP5
4 Power Cleans @ 155/105
24 Double Unders
10 Pull-Ups

*Support the cause by registering and donating here!
* Support the Autism community in a worldwide workout event called LiftUpLuke. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

Recovery Day

A. Maintenance
* Choose 2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 15 minutes with them (5 each).

B. Food Prep
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week ahead. Get with a coach asap for a nutritional consult if you are yet to be aware of what those foods and quantities are. 

C. Athlete Journal
* Review last week’s entries in your journal. Look for discrepancies in your attendance and performance that you can focus on this week. That could mean you didn’t show up enough, you logged your workouts poorly (rushed or vague notes), or you physically had an off week and could perform better in the week to follow. TAKE ADVANTAGE OF EVERY OPPORTUNITY IN FRONT OF YOU!

*Some details inspired by Invictus