AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
7 sets for load:
1 clean grip deadlift
1 clean pull
1 power clean
1 hang power clean
– All four reps must be completed unbroken.
– Increase loading across as many sets as possible.
SKILL I
5 sets:
:30 handstand hold
10 single-leg box jumps/leg
50-ft handstand walk
– Rest 2:00
– Perform single-leg box jumps to a height that you can maintain consistent reps.
SKILL II
Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.
STAMINA I
EMOM 20:
Min. 1 | 13/18 cal. row
Min. 2 | 40 double-unders
——
MONDAY:
SKILL WORK
Pre-workout:
5 sets for load:
3 deadlifts
Tempo sets:
3 deadlifts
– :05 on the way up and :05 on the return.
– Use around 55-60% of your latest 1-rep max.
RX
AMRAP 12:
10 sit-ups
10 deadlifts (70/102.5 kg)
250-m row
INTERMEDIATE
AMRAP 12:
10 sit-ups
10 deadlifts (55/85kg)
250-m row
BEGINNER:
AMRAP 12
10 sit-ups
10 deadlifts (42.5/60 kg)
200-m row
STIMULUS
– 5+ rounds
– Unbroken sit-ups
– No more than 2 sets on the deadlift
– Push the pace on the rower
——
TUESDAY:
SKILL WORK
Pre-workout:
EMOM 6:
2 hang squat snatches
RX
AMRAP 5:
10 squat snatches (35/52.5 kg)
20 box jump-overs (20/24 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (35/52.5 kg)
20 box jump-overs (20/24 in)
30 strict pull-ups
INTERMEDIATE
AMRAP 5:
10 squat snatches (25/35 kg)
20 box jump-overs (20/24 in)
15 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (25/35 kg)
20 box jump-overs (20/24 in)
15 strict pull-ups
BEGINNER
AMRAP 5:
10 hang power snatches (15/20 kg)
20 box step-overs (12/20 in)
20 jumping pull-ups
Rest 5 minutes
AMRAP 5:
10 hang power snatches (15/20 kg)
20 box jump-overs (12/20 in)
20 ring rows
STIMULUS
– 1-2 rounds each AMRAP.
– Touch and go snatches in 1:15 or less.
– Kipping pull-ups in 3 sets or less.
– Strict pull-ups in 7 sets or less.
——
WEDNESDAY:
RX
EMOM 21:
Minute 1 | DB manmakers (15/22.5 kg)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
INTERMEDIATE
EMOM 21:
Minute 1 | DB manmakers (10/15 kg)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
BEGINNER
EMOM 21:
Minute 1 | DB manmakers (5/7.5 kg)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
SKILL WORK
Rest, stretch, recover
STIMULUS
– Today’s score is heaviest back squat load.
– Back squats start at a moderate weight and increase across all 5 sets.
– Maintain 3-5 man makers every single round.
– Man maker can be a thruster out of the squat or a stand, reset, and press or jerk overhead.
——
THURSDAY:
HEAVY DAY
SKILL WORK
7 sets for load:
3 split jerks
Perform a new set every 2:30.
RX
AMRAP 10:
10 shoulder-to-overheads (47.5/70 kg)
10 over-bar burpees
INTERMEDIATE
AMRAP 15 with a partner:
10 shoulder-to-overheads (35/52.5 kg)
10 over-bar burpees
BEGINNER
AMRAP 15 with a partner:
10 shoulder-to-overheads (25/35 kg)
10 over-bar burpees
STIMULUS
– Complete the STOH in 2 sets of less
– Aim for 5+ rounds
——
FRIDAY:
OPEN 23.1
——
SATURDAY:
TEAM WOD
RX
30:00 for max distance, in pairs:
2000-m row
20 toes to bar
20 front squats (35/52.5 kg)
1,500-m row
40 toes to bar
40 front squats (35/52.5 kg)
1,000-m row
60 toes to bar
60 front squats (35/52.5 kg)
Max distance row in any remaining time
INTERMEDIATE
30:00 for max distance, in pairs:
2000-m row
20 knees to elbow
20 front squats (25/35 kg)
1,500-m row
40 knees to elbow
40 front squats (25/35 kg)
1,000-m row
60 knees to elbow
60 front squats (25/35 kg)
Max distance row in any remaining time
BEGINNER
30:00 for max distance, in pairs:
1,500-m row
20 hanging knee raise
20 front squats (15/20 kg)
1,000-m row
40 hanging knee raise
40 front squats (15/20 kg)
500-m row
60 hanging knee raise
60 front squats (15/20 kg)
Max distance row in any remaining time
——
SUNDAY:
HERO WOD ‘HEIDI’
BENCHMARK
This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
RX
AMRAP 23
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (16/24 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (20/24 in)
INTERMEDIATE
AMRAP 23
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (12/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (20/24 in)
BEGINNER
AMRAP 23
23 Air Squats
23 Knee Push-Ups
23 Kettlebell Swings (8/12 kg)
23 Alt Lunges
23 Anchored Sit-Ups
23 Box Step Ups (12/20 in)
——