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AFTER CLASS / OPEN GYM EXTRA:

STRENGTH I
Every :30 x 12 sets:
2 power snatches
– Perform touch-and-go reps.

SKILL I
EMOM 14:
Min. 1 | 6 candlesticks
Min. 2 | 15 GHD sit-ups

SKILL II
Accumulate:
10 legless rope climbs
– Start from a seated position on the ground.

STAMINA I
3 sets:
800/1,000-m row
– Rest 3:00 between sets
– Try to hold the same pace across all 3 sets. Advanced athletes should shoot for negative splits.

STAMINA II
20 sets for distance:
:40 standing bike
:20 seated bike

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Monday:

BENCHMARK ‘EVA’

RX
5 rounds for time of:
800-m run
30 KB swings (24/32 kg)
30 pull-ups

INTERMEDIATE
4 rounds for time of:
Run 800 meters
30 KB swings (16/24 kg)
30 pull-ups

BEGINNER
4 rounds for time of:
Run 600 meters
20 KB swings (8/12 kg)
20 ring rows

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Tuesday:

HEAVY DAY

RX
7 sets for load:
1 front squat
SCORE:
LOAD

INTERMEDIATE
7 sets for load:
1 front squat
SCORE:
LOAD

BEGINNER
7 sets for load:
3 front squats
SCORE:
LOAD

SKILL WORK
Post-workout:
5 sets:
10 KB side bend/side
1:00 double KB front-rack hold

INTENDED STIMULUS
⁃ Build to a heavy single in the warm-up and stay there for all 7 sets.
⁃ Rest 2:00-3:00 between each set.
⁃ The front squat is extremely reliant on the ability to maintain a proper front-rack position. Focus on this throughout the entire lift, especially at the bottom of the squat.

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Wednesday:

RX
For time:
15-12-9:
Strict handstand push-ups
– Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
– Complete 21 sit-ups after each set.
15-12-9:
Push-ups
– Complete 21 sit-ups after each set.
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
9-6-3:
Strict handstand push-ups
– Complete 15 sit-ups after each set.
15-12-9:
Strict ring dips
– Complete 15 sit-ups after each set.
15-12-9:
Push-ups
– Complete 15 sit-ups after each set.
SCORE:
TOTAL TIME

BEGINNER
For time:
15-12-9:
DB strict presses
– Complete 10 sit-ups after each set.
15-12-9:
Box dips
– Complete 10 sit-ups after each set.
15-12-9:
Push-ups
– Complete 10 sit-ups after each set.
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
⁃ Finish in 16:00-22:00.
⁃ Prioritise pressing difficulty and movement quality over speed.
⁃ Complete each set of gymnastics pressing in 3 sets or less throughout the entire workout.
⁃ Spend no more than 1:15 on the sit-ups.

——

Thursday:

HEAVY DAY

RX
7 sets for load:
3 hang power cleans
SCORE:
LOAD

INTERMEDIATE
7 sets for load:
3 hang power cleans
SCORE:
LOAD

BEGINNER
7 sets for load:
3 hang power cleans
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets:
20 weighted glute bridges
20 banded side steps/side

INTENDED STIMULUS
⁃ Heavy lifting day. Athletes should focus on lifting a relatively heavy load for multiple sets.
⁃ Increase load across as many sets as possible.
⁃ The hang position of today’s lift demands an explosive hip and quick elbows.
⁃ Compare loads to Jan. 13, 2022.

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Bank Holiday Friday:

Bank Holiday Team WOD!

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Saturday:

TEAM WOD

Partner ‘Fight Gone Bad’

RX & INTERMEDIATE
5 Rounds For Reps:
Wall Ball (6/9 kg)
Sumo Deadlift High Pull (25/35 kg)
Box Jump (20/24”)
Push Press
Calories
Rest
SCORE:
TOTAL REPS

BEGINNER
5 Rounds For Reps:
Wall Ball (3/6 kg)
Sumo Deadlift High Pull (20/30 kg)
Box Jump (12/20”)
Push Press
Calories
Rest
SCORE:
TOTAL REPS

INTENDED STIMULUS
⁃ One minute on each movement, split the reps evenly, one partner working at a time.

——

Sunday:

HERO WOD ‘SISSON’

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

RX
AMRAP 20
1 15-foot rope climb
5 burpees
200-m run

*wear a weighted vest

INTERMEDIATE
AMRAP 20
1 12-foot rope climb
5 burpees
200-m run

BEGINNER
AMRAP 20
3 rope pull to stand
5 burpees
200-m run

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