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AFTER CLASS EXTRA:

STRENGTH I
7 sets:
3 weighted strict pull-ups
3 weighted strict dips
– Increase loading across as many sets as possible.

SKILL I
4 sets:
:30 handstand walk
:30 GHD sit-ups
– Rest 2:00 between sets.
– Record the total distance traveled on your hands and reps of the GHD sit-ups.

STAMINA I
EMOM 20:
10 burpees
– If you completed this workout in the week of July 4th, try to add one burpee to each minute. Therefore you would complete 11 burpees on the minute instead of 10.

STAMINA II
3 x AMRAP 4
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.

——

MONDAY:

RX
Every 5:00 x 5 rounds:
12/15 calorie bike
12 hang power cleans (40/60 kg)
15 lateral burpees over the barbell
12 alternating front-rack lunges (40/60 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
Every 5:00 x 5 rounds:
12/15 calorie bike
12 hang power cleans (30/42.5 kg)
15 lateral burpees over the barbell
12 alternating front-rack lunges
SCORE:
TOTAL TIME

BEGINNER
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (25/35 kg)
10 lateral burpees over the barbell
12 alternating front-rack lunges
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, and recover

INTENDED STIMULUS
– This workout contains five “sprint style” rounds. Finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.
– Finish the bike in 1:10 or less each round.
– Power cleans should be done in 2 sets or less. – Lunges should be unbroken
– Finish the burpees in 1:10 or less each round.

——

TUESDAY:

RX
7 sets for load:
3 bench presses
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
EMOM 8:
:20 handstand hold
– Rest :40

INTENDED STIMULUS
– Increase in load each set.
– 70% or greater for all loads used.
– Rest 2:00-3:00 between sets.
– Lower intensity day after yesterday’s high-intensity interval work.

——

WEDNESDAY:

SKILL WORK
Pre-workout:
4 sets:
5 push presses

RX
5 rounds for time:
15 push jerks (30/42.5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
15 push jerks (30/42.5 kg)
12 kipping pull-ups
9 sumo deadlift high pulls (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
15 push jerks (20/30 kg)
12 ring rows
9 sumo deadlift high pulls
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 10:00-15:00.
– Push jerks should be unbroken for the majority of the workout.
– Chest-to-bar pull-ups should take no more than 3 sets.
– The sumo deadlift high pulls should be completed in 2 sets or less.
– Grip and shoulder fatiguing workout.

——

THURSDAY:

SKILL WORK
Pre-workout:
EMOM 7:
2 front squats
– From the floor.

RX
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (60/92.5 kg)

INTERMEDIATE
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (45/70 kg)

BEGINNER
AMRAP 12:
Row 1,500/1,750-m
Max rep front squats (30/42.5 kg)

INTENDED STIMULUS
– Finish the row in 8:00-8:30.
– Complete 3-5 reps at a time on the front squats.
– 20+ front squats.

——

FRIDAY:

RX
10 rounds for time:
12 box jump overs (20/24 in)
12 hand-release push-ups
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time:
9 box jump overs (20/24 in)
9 hand-release push-ups
SCORE:
TOTAL TIME

BEGINNER
10 rounds for time:
9 box step overs (16/20 in)
9 hand-release knee push-ups
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

INTENDED STIMULUS
– 10:00-15:00.
– An aerobic low rep, high round style workout.
– Athletes should finish every round in 90 seconds or less. Advanced athletes may try to hold each round on the 1:00.
– Finish the hand-release push-ups in 3 sets or less.
– Athletes should spend very little time standing around or resting.

——

SATURDAY:

TEAM WOD

RX
3 round for time:
50 synchro medball sit-up (6/9 kg)
400-m run
30 synchro DB deadlifts (15/22.5 kg)
20 synchro DB hang power cleans
10 synchro DB push presses
SCORE:
TOTAL TIME

INTERMEDIATE
3 round for time:
50 synchro medball sit-up (4/6 kg)
400-m run
30 synchro DB deadlifts (12.5/15 kg)
20 synchro DB hang power cleans
10 synchro DB push presses
SCORE:
TOTAL TIME

BEGINNER
3 round for time:
40 synchro sit-up
400-m run
30 synchro DB deadlifts (7.5/10 kg)
20 synchro DB hang power cleans
10 synchro DB push presses
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 25:00-30:00
– Every movement will be synchronized except for the run.
– For the run, athletes will simply run at the same time.
– On the medball sit-ups each person performs a sit-up at the same time whilst the medball is passed between you at the top of each rep.
– On the deadlifts, athletes should be at the bottom and top of the movement at the same time.
– On the hang power cleans, athletes should have the DB’s on the shoulders at the same time before resetting to the hips.
– As for the push press, athletes should reach the overhead position at the same time prior to returning the DB’s to the shoulders.

——

SUNDAY:

HERO WOD ‘BADGER’

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

RX
3 round for time:
30 squat cleans (30/42.5 kg)
30 pull-ups
800-m run
SCORE:
TOTAL TIME

INTERMEDIATE
3 round for time:
30 squat cleans (25/35 kg)
20 pull-ups
800-m run
SCORE:
TOTAL TIME

BEGINNER
3 round for time:
30 squat cleans (15/20 kg)
30 ring rows
600-m run
SCORE:
TOTAL TIME

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