After Class / Open Gym Extra:
STRENGTH I
Every :30 x 10 sets:
3 Thrusters
– Perform 3-reps unbroken.
SKILL I
EMOM 10
:30 Handstand Walk
or
EMOM 10
:30 Handstand Hold
STAMINA I
20 sets for distance:
:20 Row, Bike, or Ski
– Rest :10
STAMINA II
On a 10:00 clock:
AMRAP DB Box Step-Ups @24/20” 22.5/15kg
——
Monday:
A.
Skill / Strength
Build up to a 3-Rep Back Squat
B.
Metcon
Rx
3 Rounds For Time of:
500/400-m Row
21 Burpees
400-m Run
Intermediate
3 Rounds For Time of:
500/400-m Row
15 Burpees
400-m Run
Beginner
3 Rounds For Time of:
300/200-m Row
15 Burpees
200-m Run
Time Cap: 15 Mins
Stimulus:
– Fast paced workout in which you are only limited in your ability to move faster.
– Finish the workout in less than 15:00.
– Complete burpees in no more than 1:30.
– Keep each row and run to 2:00 or less.
——
Tuesday:
A.
Skill / Strength
Wall Walk practice
B.
Metcon
‘Barbara’ Benchmark
Rx
5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
– Rest 3:00 per round
Intermediate
5 Rounds For Time:
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
– Rest 3:00 per round
Beginner
4 Rounds For Time:
10 Ring Rows
20 Push-Ups
30 Sit-Ups
40 Squats
– Rest 3:00 per round
Stimulus:
– Complete each round in 2:00-4:00
– Maintain consistent split times across all rounds.
– Start by scaling back the volume if you take longer than 4:00 per round.
– Complete the squats and sit-ups in larger sets while maintaining a consistent pace.
——
Wednesday:
A.
Skill / Strength
4 Sets:
15-m* Single KB Front Rack Lunge
– Rest as needed between sets
*3 x gym lengths (each arm)
B.
Metcon
Rx
AMRAP 12:
7 Box Jumps @36/30”
14 KB Swings @32/24kg
Intermediate
AMRAP 12:
7 Box Jumps @24/20”
14 KB Swings @24/16kg
Beginner
AMRAP 12:
7 Box Jumps @20/12”
14 KB Swings @16/8kg
Stimulus:
– Complete 5-10 rounds of the workout.
– Unbroken or 2 sets max on KB swings.
– Box jumps should be challenging, but aim to be able to finish in 1:00 or less.
——
Thursday:
Heavy Day
A.
Skill
8 Sets:
:20 Bar-Facing Burpees
– Rest :10
B.
Skill / Strength
9 Sets For Load:
5-5-3-3-3-1-1-1-1
Power Cleans
Stimulus:
– Touch-and-go reps on the 5s and 3s.
– Build to a new 1-rep max on the singles.
– Rest at least 2:00 between sets.
– Increase load each set.
——
Friday:
A.
Skill / Strength
Build up to a 5-Rep Overhead Squat
B.
Metcon
Rx
AMRAP 10:
3 Overhead Squats 52.5/35kg
30 Double-Unders
6 Overhead Squats
30 Double-Unders
9 Overhead Squats
30 Double-Unders
– Continue adding 3 reps to the Overhead Squats each round.
Intermediate
AMRAP 10:
3 Overhead Squats @43/30kg
:30 Double-Unders
6 Overhead Squats
:30 Double-Unders
9 Overhead Squats
:30 Double-Unders
– Continue adding 3 reps to the Overhead Squats each round.
Beginner
AMRAP 10:
3 Overhead Squats @20/15 kg
30 Single-Unders
6 Overhead Squats
30 Single-Unders
9 Overhead Squats
30 Single-Unders
– Continue adding 3 reps to the Overhead Squats each round.
Stimulus:
– Get through the round of 15 squats.
– Be able to complete 15 unbroken double-unders.
– Keep overhead squats unbroken through the round of 12.
——
Saturday:
Team WOD
In Pairs (YGIG*)
Rx
AMRAP 30
30/24 Cal Erg
15 Over Bar Burpee
5 Power Clean @70/50kg
Intermediate
AMRAP 30
30/24 Cal Erg
15 Over Bar Burpee
5 Power Clean @52.5/35kg
Beginner
AMRAP 30
24/16 Cal Erg
15 Burpee
5 Power Clean @40/30kg
*P1 completes 30/24 cals, then P2 completes 30/24 cals, then P2 completes 15 burpees then P2 completes 15 burpees… etc
Stimulus:
– Aim for fast and unbroken movements.
——
Sunday:
Hero WOD ‘Hall’
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.
For Time:
Rx
5 Rounds For Time:
3 Cleans @102.5/70kg
200-m sprint
20 KB snatches (10 each arm) @24/16kg
-Rest 2:00 between rounds
Intermediate
5 Rounds For Time:
3 Cleans @65/45kg
200-m sprint
20 KB snatches (10 each arm) @16/12kg
-Rest 2:00 between rounds
Beginner
5 Rounds For Time:
3 Front Squat @45/35kg
200-m sprint
20 KB Clean & Press (10 each arm) @12/8kg
-Rest 2:00 between rounds
Time Cap: 28 Mins
Stimulus:
– Quick singles on the clean.
– Aim to complete each round in 3-4 minutes max.
– Use the whole 2 mins to rest, you’ll need it.
——