AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
7 sets:
2 clean pulls
1 power clean
– Build to a heavy set of the complex.
– For all three lifts, feel free to re-grip at the bottom and take a moment to reset yourself. Do not treat these sets as touch-and-go reps.
– Aim to finish your final set around 90%+ of your best 1-rep power clean.
STRENGTH II
Every 3:00 for 5 sets:
15 weighted hip extensions (12.5/20 kg)
100-ft sandbag carry (40/70 kg)
– Choose a load on the hip extensions that allows you to perform each set unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-KB front rack carry.
SKILL I
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
STAMINA I
AMRAP 30:
Max calorie row
– Starting at 0:00 and every 3:00 perform 10 burpees.
– Aerobic capacity and mental resiliency workout.
– Target 15-20 calories each minute for men. 10-15 calories each minute for women.
– Finish the burpees in :45 or less.
– Transition quickly on and off the rower.
CHAD 1000X – WEEK 2
Part 1:
For time:
150 weighted step-ups (20 in)
– Use a 13/20 kg rucksack.
Part 2:
4 rounds for reps:
:20 air squats
:10 rest
Rest 2:00
4 rounds for reps:
:20 double-DB deadlift (10/15 kg)
:10 rest
– Use loads and heights consistent with your week 10 variation.
– This is week two in our preparation for the hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– Use weight and height options that represent how you plan to attack the game day workout on 11/11/2023.
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MONDAY:
SKILL WORK
Pre-workout:
6 sets for load:
3 behind the neck snatch grip push presses
-Rest 1:30 between sets.
SCORE:
LOAD
RX
EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.
SCORE:
LOAD
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
– Build in load across the 10:00.
SCORE:
LOAD
STIMULUS
-Heavy complex.
-Load lifted will be relative to you, and will likely depend on squat snatch/overhead squat capacity.
-Build in load across the 10:00.
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TUESDAY:
SKILL WORK
Sumo Deadlift Highpull Technique & Build
RX
AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (35/52.5 kg)
INTERMEDIATE
AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (30/42.5 kg)
BEGINNER
AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (20/30 kg)
STIMULUS
-5-8 rounds.
-Ring dips and sumo deadlift high pulls in 1-3 sets each.
-Less than 1:00 of work on each movement.
-Complementary movements that target the shoulders.
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WEDNESDAY:
HEAVY DAY
RX
6 sets for load:
3 deadlifts
– Use the same load across all sets.
SCORE:
LOAD
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.
SCORE:
LOAD
SKILL WORK
Post workout:
EMOM 9:
1- 5 down ups + max calories
2- 5 down ups + max russian twists
3- 5 down ups + max slam balls
perform the work for 0:45 then transition to the next station.
AFTER CLASS EXTRA:
3 sets:
10 banded deadlifts
10 band pull-aparts
STIMULUS
-Heavy day.
-Lift 80%+ of 1-rep max deadlift.
-Maintain the same load for all 6 sets.
-Perform a new lift every 3:00. Allowing for about 2:30 of rest.
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THURSDAY:
SKILL WORK
Pre-workout:
For load:
Every 2:00 for 8 sets:
2 back squats
– Increase loading across sets where possible but focus on a controlled descent followed by a rapid drive out of the bottom of each rep. If you can’t do this it’s too heavy for you today.
RX
For time and reps:
EMOM 12:
Min. 1 | 30s handstand hold
Min. 2 | 10 DB push press (15/22.5 kg)
Min. 3 | 30s strict sit-ups
– Score is total seconds held + total reps completed.
SCORE:
TOTAL TIME
INTERMEDIATE
For time and reps:
EMOM 12:
Min. 1 | 20s handstand hold
Min. 2 | 8 DB push press (10/15 kg)
Min. 3 | 30s sit-ups
– Score is total seconds held + total reps completed.
SCORE:
TOTAL TIME
BEGINNER
For time and reps:
EMOM 12:
Min. 1 | 10-30s plank hold
Min. 2 | 8 DB push press (5/7.5 kg)
Min. 3 | 30s anchored sit-ups
– Score is total seconds held + total reps completed.
SCORE:
TOTAL TIME
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FRIDAY:
RX
3 rounds for time:
40 Russian KB swings (16/24 kg)
20 box jump-overs (20/24 in)
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
40 Russian KB swings (12/16 kg)
20 box jump-overs (12/20 in)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
40 Russian KB swings (8/12 kg)
20 box step-overs (12/20 in)
SCORE:
TOTAL TIME
SKILL WORK
Post workout:
Accumulate:
200-m KB farmers carry AHAP
STIMULUS
-6:00-10:00.
-Ideally the KB swing sets are unbroken.
-Keep moving on the box jump-overs, one rep at a time.
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SATURDAY:
TEAM WOD
RX
With a partner accumulate in any order or breakdown:
20 rope climbs (15 ft)
150 calorie Echo bike
250 wall ball shots (6/9 kg) (9/10 ft)
INTERMEDIATE
With a partner accumulate in any order or breakdown:
20 rope climbs (10 ft)
150 calorie Assault bike
250 wall ball shots (6/9 kg) (9/10 ft)
BEGINNER
With a partner accumulate in any order or breakdown:
50 rope pull to stands
120 calorie row / bike
150 wall ball shots (3/4kg) (9/10 ft)
STIMULUS
-22:00-30:00.
-Share the reps as needed, one person working at a time.
-You may partition the reps any way you like.
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SUNDAY:
RX
For time:
2001-m run or row
11 shoulder presses (37.5/52.5 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If you begin the WOD with a row, they finish with a run and vice versa.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
2001-m run or row
11 shoulder presses (30/42.5 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If you begin the WOD with a row, they finish with a run and vice versa.
SCORE:
TOTAL TIME
BEGINNER
For time:
1000-m run or row
11 shoulder presses (15/25 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
– If you begin the WOD with a row, they finish with a run and vice versa.
SCORE:
TOTAL TIME
STIMULUS
-The rep scheme of today’s workout acknowledges the events of September 11, 2001.
-Bookended chipper targeting 20:00-30:00.
-Row and run should each be completed in under 10:00.
-Average 1:00 or less per set on each of the barbell movements for 10:00 or less in total.
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