AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Clean Ladder:
EMOM until failure:
1 clean
– Rx’d starting weight is 30/42.5 kg
– Girls add 2.5 kg and guys add 5 kg to each side of the bar every minute.
SKILL I
EMOM 12:
Min. 1 | 20 GHD / weighted sit-ups / sit-ups
Min. 2 | 10 strict pull-ups / Banded / Ring Rows
——
MONDAY:
SKILL WORK
Pre-workout:
On a 10:00 clock for load:
Build to a heavy 2 rep push press
RX
AMRAP 8:
400/500-m bike
8 push presses (47.5/70 kg)
INTERMEDIATE
AMRAP 8:
400/500-m bike
8 push presses (35/52.5 kg)
BEGINNER
AMRAP 8 min:
200/250-m bike
8 push presses (15/20 kg)
STIMULUS
– 4+ rounds.
– Moderate loading on the push press.
– Bike complete in 1:00 or less.
– Avoid using a push-press weight that is too light!
——
TUESDAY:
SKILL WORK
Pre-workout:
2 sets:
2 squat cleans (70%)
2 sets:
1 squat clean (75%)
2 sets:
1 squat clean (80%)
1 set:
1 squat clean (85%)
RX
For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
INTERMEDIATE
For load:
12 squat cleans
1 rope climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
BEGINNER
For load:
12 hang squat cleans
3 pull-to-stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.
STIMULUS
– Athletes should finish in the 10:00-15:00 range but focus more on load than time.
– Record the loads used for each set.
– Increase the loading across clean sets.
– As long as athletes can repeat quick singles, they can use heavier weights on the cleans.
– 1:00-2:00 to finish each set of cleans.
——
WEDNESDAY:
RX
With a partner:
AMRAP 10:
6 DB box step-ups (12.5/15 kg) (20 in)
6 DB deadlifts
50-m DB farmers carry (10 gym lengths)
– One partner performs an AMRAP of 6 DB step-ups and 6 DB deadlifts while the other partner performs the 50-m DB farmers carry. Once the partner doing the farmers carry finishes, the athletes switch and carry on where the left off. The score is how many reps of the step-ups and deadlifts are completed.
INTERMEDIATE
With a partner:
AMRAP 10:
6 DB box step-ups (7.5/12.5 kg) (20 in)
6 DB deadlifts
50-m DB farmers carry (10 gym lengths)
– One partner performs an AMRAP of 6 DB step-ups and 6 DB deadlifts while the other partner performs the 50-m DB farmers carry. Once the partner doing the farmers carry finishes, the athletes switch and carry on where the left off. The score is how many reps of the step-ups and deadlifts are completed.
BEGINNER
With a partner:
AMRAP 10:
6 DB box step-ups (5/7.5 kg) (20 in)
6 DB deadlifts
50-m DB farmers carry (10 gym lengths)
– One partner performs an AMRAP of 6 DB step-ups and 6 DB deadlifts while the other partner performs the 50-m DB farmers carry. Once the partner doing the farmers carry finishes, the athletes switch and carry on where the left off. The score is how many reps of the step-ups and deadlifts are completed.
SKILL WORK
Post-workout:
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.
STIMULUS
– 15-20+ rounds.
– Quick light sprint of a workout after yesterday’s squat cleans.
– Loading should allow for unbroken reps and a quick pace on the farmers carry.
——
THURSDAY:
SKILL WORK
Pre-workout:
5 rounds for load with a partner:
30-m single-arm DB overhead carry/arm (5 gym lengths each arm)
– Each partner completes 5 rounds (60-m total)
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.
RX
For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Calorie row
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Calorie row
SCORE:
TOTAL TIME
BEGINNER
For time:
15-12-9-6-3 reps:
Sit-ups
Ring rows
Calorie row
SCORE:
TOTAL TIME
STIMULUS
– 10:00-12:00.
– 1-2 sets on the v-ups.
– 4 sets on the pull-ups for the rounds of 21 and 18.
– 3 sets or less on the pull-ups from the round of 15 and on.
——
FRIDAY:
RX
5 sets for load:
5 back squats
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
5 sets:
5 weighted strict ring dips
:20 L-sit hold
STIMULUS
– Heavy day!
– Start at a heavy weight and build to a very heavy set of 5 reps.
– Aim to start around 75-80% of the 1-rep max.
Rest 3:00 between sets to allow for recovery.
——
SATURDAY:
TEAM WOD – We have a pro videographer coming to film classes… please come along to support, it would be great to have as many members there as possible!!
With a partner:
00:00-08:00
AMRAP 8
Partner 1: 250/300-m row
Partner 2: 12 thrusters (35/52.5 kg)
– Partners rotate after the row and thrusters are completed.
08:00-12:00
Rest
12:00-20:00
AMRAP 8
You Go I Go by round:
8 Box jumps
1 Rope climb
– One person competes a round, with the other resting. Swap YGIG each round
20:00-24:00
Rest
24:00-32:00
AMRAP 8
2-4-6-8-10, etc:
Calorie bike
Burpees
– Continue adding 2 reps to each set until the 08:00 clock is up
——
SUNDAY:
HERO WOD
BRADSHAW
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
RX
10 rounds for time:
3 handstand push-ups
6 deadlifts (70/102.5 kg)
12 pull-ups
24 double-unders
INTERMEDIATE
10 rounds for time:
3 negative handstand push-ups
6 deadlifts (40/60 kg)
12 jumping pull-ups
24 double-unders
BEGINNER
10 rounds for time:
3 Z-Press
6 deadlifts (25/35 kg)
12 ring rows
48 single-unders
STIMULUS:
– 30:00
——