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!

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155)
12 Strict Handstand Push-ups
9 Box Jumps (30″/24″)

[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings (53/35)
Burpees 🙂

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DAILY MINDSET

5FRx

SLEEP
All of our fitness goals rely on our ability to recover and our ability to recover is determined by how much and how well we sleep.

We want to strive to be sleeping 7-8hrs every single night.

Let’s set the goal of sleeping 5% more. . . maybe it’s each week or maybe it’s each month. But making little progress on our sleep can make a huge difference in reaching our fitness goals and overall health!

Right now if you are sleeping 6 hrs a night. . . let’s try for 6 hrs and 18 minutes.
Can you get to sleep just 18 minutes sooner?
18 more minutes a night is 2 hours extra a week. . .8 hours a month. . . that’s a whole extra night of sleep!

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

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DAILY MINDSET

5FRx

TRAIN
The Power of Measuring Fitness
How do most doctors track your health? Blood pressure, cholesterol, BMI, and glucose. What you do in the gym can also serve as biomarkers of your health. If someone can deadlift 1x their bodyweight, run an 8 minute mile, and do 17 burpees in a minute you hypothesize that their blood pressure, cholesterol, body composition, and glucose are most likely in healthy ranges.

What I am not saying is that if you are fit you do not need to see a doctor. But, what I am saying is measuring your fitness does in fact positively impact your health in a big way. And this is exactly what we are doing when we do Rounds For Time, AMRAPS, EMOMS, 1RMs, and everything in between!
Measurable
Observable
Repeatable
Data

What’s your Deadlift?
Sickness: ½ BW
Wellness: 1-1.5x BW
Fitness: 2x BW

What’s your Mile time?
Sickness: 12+ Minutes
Wellness: 8 Minutes
Fitness: Sub 6 Minutes

How many Burpees can you do in a minute?
Sickness: 5-10
Wellness: 15-20
Fitness: 25-30

Odds are if an athlete can deadlift 1x their body weight, run an 8 minute mile, and do 15-20 burpees in a minute- their body composition, cholesterol, blood pressure, and glucose levels are healthy too!

For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders

1 Round of “Macho Man”:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

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DAILY MINDSET

5FRx

EAT
Looking at Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.

The first sentence IS “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Often we check the “Fitness Box” for the day because we work out. But we HAVE to remember that fitness is much more than that. The foundation of our fitness is our nutrition. If we are just showing up to train 1 hour out of the day and neglecting what we do outside of the gym; we are only adhering to part of the prescription.

Today and everyday, let’s make sure our nutrition is getting the same attention (if not more) as our training is.