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After Class / Open Gym Extra:

STRENGTH I

EMOM 12:
3 sumo deadlifts
– Try to use at least 70% of your 1-rep deadlift.

SKILL I

For time:
20 wall walks (:05 hold at the top of the walk)

STAMINA I

Every 4:00 for 5 sets:
300-m shuttle run

– Set the shuttle run in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back.
– Each shuttle run should be as much of a sprint as possible.

STAMINA II

EMOM 12:
4 DB box step-ups (20/24 in) (10/15 kg)
6 box jump-overs

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Monday:

A.

Skill Work
Pre-workout:

EMOM 10:
1 Back Squat
– Increase load across as many sets as possible.

B.

WOD

Rx

For time:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Intermediate

For time:
10 single-leg squats to a box
:30 double-unders
20 single-leg squats to a box
:30 double-unders
30 single-leg squats to a box
1:00 double-unders
40 single-leg squats to a box
1:00 double-unders
50 single-leg squats to a box
1:00 double-unders

Beginner

For time:
10 air squats
:30 single-unders
20 air squats
:30 single-unders
30 air squats
1:00 single-unders
40 air squats
1:00 single-unders
50 air squats
1:00 single-unders

Stimulus:
– Finish in 12:00-17:00.
– Average 10 single-leg squats per :30.
– Complete all double-unders in 1-3 sets.

——

Tuesday:

Strength

WOD

Rx

For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups

Intermediate

For total reps:
3 sets of shoulder presses (30/43 kg)
3 sets of strict pull-ups
3 sets of push presses (30/43 kg)
3 sets of strict pull-ups
3 sets of push jerks (30/43 kg)
3 sets of strict pull-ups

Beginner

For total reps:
3 sets of shoulder presses (15/20 kg)
3 sets of ring rows
3 sets of push presses (15/20 kg)
3 sets of ring rows
3 sets of push jerks (15/20 kg)
3 sets of ring rows

Stimulus:
– Strength-focused day with a bit of a different structure.
– Perform a new set at least every 1:30.
– Perform at least 5 reps on every set with each movement. Aim to complete at least 90 total reps.

——

Wednesday:

A.

WOD

Benchmark ‘5k’

Rx & Intermediate

For time:
5,000-m row / ski / run

Beginner

On a 15:00 clock:
Max meters on the rower

B.

Post-workout:
1 set:
400-m KB farmers carry (24/32 kg)

Stimulus:
– Finish the workout between 18:00-25:00.
– Longer endurance effort on the rower, ski or run.
– Maintain a consistent pace across the entire effort.
– Advanced athletes should try for negative splits.

——

Thursday:

A.

Skill Work

Pre-workout:
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.

B.

WOD

Rx & Intermediate

AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)

Beginner

AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs (12/14 in)

Stimulus:
– Aim to get 8-12 rounds in this workout.
– Each round should take around 1 minute give or take 15 seconds.
– Advanced athletes should be pushing the pace from beginning with little strategy in mind other than moving fast.
– Testing midline endurance during the pre workout skill.
– Remember “max” doesn’t mean till failure.
– To be consistent over the 2 rounds you will need to leave a few reps in the tank.

——

Friday:

Heavy Day

A.

WOD

7 Sets for Load:
3 Thrusters

B.

Skill Work
Post-workout:

4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (15/22 kg)
– Rest 1:00 between sets.

Stimulus:
– Lift once every 3:00 or rest 2:00 between sets.
– Start around 60% of 1-rep thruster and build to a heavy 3-rep.
– Advanced athletes take the bar from the floor.
– Build upper-body pressing stamina post-workout.

——

Saturday:

Team WOD

Rx

For Time:

40 Squat Clean (35/52.5 kg)
400m Run
30 Squat Clean (42.5/62.5 kg)
400m Run
20 Squat Clean (47.5/70 kg)
400m Run
10 Squat Clean (52.5/80 kg)
200m Run
8 Squat Clean (57.5/90 kg)
200m Run
6 Squat Clean (62.5/100 kg)
200m Run
4 Squat Clean (65/107.5 kg)
200m Run
2 Squat Clean (70/115 kg)

Intermediate

For Time:

40 Squat Clean (25/35 kg)
400m Run
30 Squat Clean (30/42.5 kg)
400m Run
20 Squat Clean (32.5/47.5 kg)
400m Run
10 Squat Clean (35/52.5 kg)
200m Run
8 Squat Clean (37.5/57.5 kg)
200m Run
6 Squat Clean (42.5/62.5 kg)
200m Run
4 Squat Clean (45/65 kg)
200m Run
2 Squat Clean (47.5/70 kg)

Beginner

For Time:

40 Power Clean (15/20 kg)
400m Run
30 Power Clean (15/20 kg)
400m Run
20 Power Clean (15/20kg)
400m Run
10 Power Clean & Front Squat (15/20 kg)
200m Run
8 Power Clean & Front Squat (15/20 kg)
200m Run
6 Power Clean & Front Squat (15/20 kg)
200m Run
4 Power Clean & Front Squat (15/20 kg)
200m Run
2 Power Clean & Front Squat (15/20 kg)

Stimulus:
– Aim to complete the workout under 30 mins.
– Perform touch-and-go sets on the squat cleans for the first two rounds.
– Find a pace on the run that is sustainable over all rounds.
– Break down the heavier sets between you into smaller sets, performing fast singles.

——

Sunday:

A.

Skill Work

Rope Climbs

B.

Hero WOD ‘Brian’

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

3 Rounds For Time:
5 rope climbs (15 feet)
25 back squats @57.5/85kg

Time Cap: 20 Mins

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