On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch

Athletes can Build in Weight or Stay at A Heavy Across All Rounds

*Score = Sum Total Load (Snatch)

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AMRAP 18:
Buy-In: 5,000 Meter Bike
In Time Remaining. . .
20 Russian Kettlebell Swings (70/53)
40 Air Squats

*Score = Rounds + Reps

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5FRx

REGENERATION SUNDAY

5:00 Low Intensity Any Machine
1:00 Pike Stretch
1:00 Child’s Pose with Reach (each side)
1:00 Hurdler Stretch
1:00 Chest Opener Stretch
5:00 Low Intensity Any Machine

For Time [40 Minute Cap]:
Team of 2
60 Clean and Jerks (115/85)
Partition However
1 Mile Run
Must Run Together
20 Rope Climbs
Partition However
1 Mile Run
Must Run Together
100 Burpees 🙂
Synchro

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5FRx

“Don’t waste your time chasing butterflies. Mend your garden, and the butterflies will come.” -Mario Quintana

We often get hung up on the outcome or goal. . . losing “x” amount of weight, running “x” mile time, getting “x” amount of pull ups, etc.

While setting a goal and having a direction is important; once we have the goal in place it no longer needs to be the focus.
Our daily actions need to be the focus.
How we take care of ourselves and make ourselves better each day becomes the focus.

EMOM8:
Unbroken Strict Ring Dips

*Score = Total Reps

10-8-6-4-2:
Strict Press

*Score = Set of 2 Load

On the 3:00 x 7 Rounds:
200 Meter Dumbbell Run (50/35)
12 Toes to Bar
9 Deadlifts (185/135)

*Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time.

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5FRx

TRAIN

Create the habit of exercising daily.

“You do not rise to the level of your goals. You fall to the level of your systems.” -James Clear

The fittest athletes in the gym are the ones who workout 5-6 days a week, at the same time, year after year.
Doing one big workout outside of your current fitness level, and then not being able to workout for three days will not get you fitter.
Working out 5-6 days a week, within your current fitness level, month after month, year after year WILL get you fitter.

A great way to create a “system” for training success is making exercise a part of your daily routine.
Find a class time that works for your schedule and stick to it until going to class at “x” time of day is simply part of your life and daily routine.

4-4-3-3-2-2:
Bench Press
[18 Minutes]

*Score = Sum Total Load

AMRAP 30:
Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)

Max Meter Row

*Score = Total Meters

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5FRx

EAT
Nutrition Guidelines:

Eat Real Food: Avoid man-made food-like substances. This means avoiding anything processed, comes in a package, has a long shelf life and a long list of ingredients.

Not Too Much: Can be a little different for everyone based on what works best for the individual athlete’s lifestyle and their goals. It could be counting macros/calories. . . it could be 3-4 meals a day, no snacking, no seconds. . . it could be intermittent fasting. The goal here is to keep intake to levels that support exercise but not body fat.

Mostly Plants: Every meal, including breakfast, should include vegetables. Cover your plate with vegetables then add the rest of the meal. It is important to put emphasis on plants and vegetables because they are often neglected from our diets and have a ton of nutritional value.

3 Rounds For Time:
30 Burpees 🙂
50 AbMat Sit-Ups
800 Meter Run

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5FRx

REGENERATION SUNDAY
5:00 Low Intensity Any Machine
1:00 Pigeon Pose Each Side
1:00 Seated Quad Stretch Each Side
1:00 Butterfly Stretch
1:00 Straddle Stretch
5:00 Foam Rolling

Teams of 3
For Time:
400 Wall Balls (20/14)
200 Chest to Bar Pull-ups
10,000 Meter Bike

[40 Minute Time Cap]

*Chipper Style- Must complete all reps of one movement before moving onto the next
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DAILY MINDSET

5FRx

CONNECT
The number one correlate to living a longer and more productive life is having deep, meaningful relationships.

We workout in groups for a reason. It’s magic. It allows us to push further than we thought we could, achieve things we didn’t think were possible, and go harder than we could alone.

Working out and experiencing “suffering” creates better connections than any trust fall or ice breaker exercise ever could. Going through “hell” and then laughing about it after develops irreplaceable bonds.

Push hard with friends in today’s workout! Then, follow it up with 30 minutes of coffee and no phones!