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After Class / Open Gym Extra:

STRENGTH I

For Load:
5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%)
1 Deadlift (80%)
1 Deadlift (85%)
…then
3+ Deadlifts (90%)

SKILL I

7 Sets:
3 Ring Muscle-ups
5 Ring Dips
7 Toes-to-Rings
– Try for unbroken sets

STAMINA I

Row For Distance:
10 Row Strokes (easy)
10 Row Strokes (hard)
– Rest 1:00
20 Row Strokes (easy)
20 Row Strokes (hard)
– Rest 1:30
30 Row Strokes (easy)
30 Row Strokes (hard)
– Rest 2:00
40 Row Strokes (easy)
40 Row Strokes (hard)
– Rest 2:30

STAMINA II

20 Rounds For Distance:
:20 Row, Bike, or Ski (fast pace)
:40 Row, Bike, or Ski (recovery pace)

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Monday:

Heavy (Gymnastic) Day

A.

Skill / Strength

Rx & Intermediate

For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Beginner

For Load:
Strict Pull-ups
5-5-5-5-5-5
Strict Dips
5-5-5-5-5-5

Stimulus:
– Increase load across each set
– With the increased difficulty, focus on speed through the finish of each repetition.
– Each rep should feel like a 1-rep max deadlift.

B.

Metcon

Benchmark ‘Annie’

Rx:

50-40-30-20-10
Double Unders
Sit-Ups

Time Cap: 10 Mins

Intermediate:

100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-Ups

Beginner:

50-40-30-20-10
Single Unders
Anchored Sit-Ups

——

Tuesday:

A.

Skill / Strength

On an 8:00 Clock:

In Pairs – Build to a Heavy 1-Rep Power Clean

B.

Benchmark ’Laura’

In Pairs:

Rx

AMRAP 21:
30/21 Calories
20 Burpees Over the Rower / Bar
10 Power Cleans @70/47.5kg

– Alternate work and rest with a partner.

Intermediate

AMRAP 21:
30/21 Calories
20 Burpees Over the Rower / Bar
10 Power Cleans @55/40kg

– Alternate work and rest with a partner.

Beginner

AMRAP 21:
30/21 Calories
20 Burpees
10 Power Cleans @30/20kg

– Alternate work and rest with a partner.

Stimulus:
– Complete each round in 3:00-4:00.
– Athletes should aim for 5+ rounds and advanced athletes up to 7+ rounds.
– Utilise small, quick sets alternating with a partner to move at a faster pace.
– Choose a weight for the power cleans that could be cycled for 7+ reps.

——

Wednesday:

A.

Skill / Strength

5 Sets For Load:

5 Push Presses

B.

Metcon

Rx

5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups / Weighted Sit-Ups

Intermediate

5 Rounds For Time:
5 Handstand Push-up Negatives
20 Medball Sit-ups

Beginner

5 Rounds For Time:
10 Seated DB Strict Press
20 Sit-ups

Stimulus:
– Aim to complete workout in 10:00-12:00
– Spend no more than around 1:00 on each movement.
– Rx’d athletes should be able to complete 10+ GHD / weighted sit-ups and 5+ strict handstand push-ups at a time.

——

Thursday:

Heavy Day

A.

Skill / Strength

5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

B.

5 Sets For Load:

3 Back Squats

Stimulus:
– Aim to lift a relatively heavy weight for 3 reps across multiple sets.
– You should aim to lift 80% or more of your best back squat for all 5 sets.
– Increase the load on each set if form allows.
– Try to lift your heaviest set on the fourth set.

——

Friday:

A.

Skill / Strength

On a 6:00 Clock:
2:00 Max Double Unders*
then..
4:00 Max Distance Handstand Walk**

Scaling:
*DU Practice
**HSW Progression

B.

Metcon

Rx

5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge @22.5/15kg

Intermediate

5 Rounds For Time With a Partner:
100 Single Unders (each)
50-ft. Single-Arm Overhead Walking Lunge @15/10kg

Beginner

5 Rounds For Time With a Partner:
50 Single Unders (each)
50-ft. Single-Arm Overhead Walking Lunge @10/5kg

Stimulus:
– Sprint each round as fast as possible.
– Try to keep each round to 2:00 or less.
– Perform the overhead walking lunges unbroken.

——

Saturday:

Team WOD

28 AMRAP In Pairs

5 Rounds:

20 Toes To Bar
30 Front Squat @60/40kg
20 Chest To Bar Pull Up
30 Shoulder To Overhead

Then…

Max Effort Wall Balls @9/6kg

Score = Total Wall Balls

——

Sunday:

Hero WOD ‘Tommy V’

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

For Time:

21 Thrusters @52.5/37.5kg
12 Rope Climbs @15’
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Time Cap: 23 Mins

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