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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.

——