AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
Every 2:00 x 7 sets:
1 back squat
– Use 90% of your 1RM back squat.
– Focus on standing up AFAP.
SKILL I
EMOM 10:
5-10 unbroken toes-to-bar
– Maintain a fluid kip.
SKILL II
EMOM 10:
3 tall cleans
– Start with an empty barbell.
– Build in load to a fast set of 3.
STAMINA I
Every 3:00 x 5 sets:
50 double-unders
15 wall-ball shots
12/15-calorie bike or ski
– Scale volume to finish every set in 2:15 or less.
STAMINA II
5 sets for consistency:
500/600-m row
– Rest 1:00 between sets.
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TUESDAY:
SKILL WORK
Pre-workout:
Every 2:00 x 5 sets:
6/6 Rear Foot Elevated Split Squat / Split Squat
RX
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (15/22.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (15/22.5 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (10/12.5 kg)
SCORE:
TOTAL TIME
STIMULUS
– 8:00 – 14:00.
– Each movement should take around 1:00 early on and remain under 1:30 in later rounds, keeping each round under 3:00.
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WEDNESDAY:
HEAVY DAY
RX
6 sets for load:
2 shoulder presses
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
6 sets for load:
5 shoulder presses
SCORE:
LOAD
SKILL WORK
Post-workout:
EMOM 12
1- 30 sec Bike
2- 30 sec GHD’s / Weighted Sit Ups / Sit Ups
STIMULUS
– Lift once every 2:00.
– Start at 80% and build in small jumps.
– Attempt to find a new 2-rep-max.
– Take the bar from the rack.
——
THURSDAY:
SKILL WORK
Pre-workout:
EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps.
RX
10 rounds for time:
8/10-calorie row
3 hang power snatches (47.5/70 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
10 rounds for time:
8/10-calorie row
3 hang power snatches (32.5/50 kg)
SCORE:
TOTAL TIME
BEGINNER
10 rounds for time:
6/8-calorie row
3 hang power snatches (20/30 kg)
SCORE:
TOTAL TIME
STIMULUS
– 9:00-15:00.
– Rows done in :45 or less.
– Unbroken hang snatches throughout the workout.
– Moderate-to-heavy loading that can be done for 3 reps, but probably not 5 reps.
——
FRIDAY:
SKILL WORK
Pre-workout:
On an 8:00 clock:
Rope climb practice / Legless
– Rest 2:00-3:00 between sets.
RX
For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (16/24 kg)
3:00 double-unders
3:00 burpees
INTERMEDIATE
Same as Rx’d
BEGINNER
For total reps:
1:00 single-unders
1:00 air squats
2:00 single-unders
2:00 kettlebell swings (8/12 kg)
3:00 single-unders
3:00 burpees
STIMULUS
– 420+ reps: 50+ double-unders/1:00 and 40+ each for air squats, KB swings, and burpees.
– Keep double-unders smooth and consistent, especially as fatigue kicks in.
– There’s no reason to slow down on the squats, swings, or burpees.
– In the final minute, move faster than you want to on the burpees!
——
SATURDAY:
TEAM WOD
RX
5 rounds for time in pairs:
20 calorie bike
18 deadlift (47.5/70 kg)
16 hang power clean (47.5/70 kg)
14 push jerk (47.5/70 kg)
12 toes to bar
INTERMEDIATE
5 rounds for time in pairs:
20 calorie bike
18 deadlift (35/52.5 kg)
16 hang power clean (35/52.5 kg)
14 push jerk (35/52.5 kg)
12 knees to armpits
BEGINNER
5 rounds for time in pairs:
14 calorie bike
18 deadlift (25/35 kg)
16 hang power clean (25/35 kg)
14 push jerk (25/35 kg)
12 hanging knee raises
STIMULUS
– 25:00-30:00.
– Split reps between you, one person working, one resting.
——
SUNDAY:
RX
For time:
400-m run
50 sumo deadlift high pulls (25/35 kg)
50 handstand push-ups
400-m run
20 bar muscle-ups
60-m DB overhead walking lunge (15/22.5 kg) (8 lengths)
– Use one DB.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
400-m run
50 sumo deadlift high pulls (25/35 kg)
30 handstand push-ups
400-m run
20 chest-to-bar pull-ups
60-m DB overhead walking lunge (15/22.5 kg) (8 lengths)
– Use one DB.
SCORE:
TOTAL TIME
BEGINNER
For time:
400-m run
30 sumo deadlift high pulls (15/20 kg)
30 pike push-ups
400-m run
20 jumping chest-to-bar pull-ups
60-m DB overhead walking lunge (7.5/10 kg) (8 lengths)
– Use one DB.
SCORE:
TOTAL TIME
STIMULUS
– Complete the workout in 12:00-20:00.
– Perform sets of 10+ sumo-deadlift high-pulls and handstand push-ups.
– Complete bar muscle-ups in 3:00 or less (3+ reps at a time).
– Perform lunges in sets of 50 feet or longer.
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