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After Class / Open Gym Extra:

STRENGTH I

For load and quality:
40 GHD hip extensions
40 weighted side bends (right)
40 GHD weighted hip extensions
40 weighted side bends (left)

SKILL I

EMOM 10:
:30 handstand walk

or

EMOM 10:
:30 handstand hold

SKILL II

Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able

STAMINA I

For time:
300-cal. Echo bike

——

Monday:

RX

5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

INTERMEDIATE

5 rounds for time:
7 handstand push-up negatives
10 banded ring dips
800/1,000-m row

BEGINNER

5 rounds for time:
10 push-ups
10 bench dips
400/500-m row

STIMULUS
– Finish today’s workout in 25:00-30:00.
– Maintain a consistent pace on the rower for each round.
– Complete the ring dips in 3 sets or less on every round.
– Don’t push to failure on the gymnastics movements.

——

Tuesday:

RX & INTERMEDIATE

AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

BEGINNER

AMRAP 21:
400/200/100-m run
Max-rep ring rows
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

STIMULUS
– Prioritise building strict upper-body pulling strength.
– Adjust pull-up assistance as needed so you can perform 5+ strict pull-ups every time you are on the bar.
– Aim to complete around 3+ runs with the 400-m distance, 5+ runs at the 200-m distance, and 7+ runs at the 100-m distance.
– During the later rounds, rest extra during the transitions so you can perform large sets of strict pull-ups.

——

Wednesday:

A.

WOD

7 sets for load:
3 hang squat cleans

B.

SKILL WORK

Post-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20

STIMULUS
– Build to a new 3-rep max.
– All sets heavier than 70% or more.
– Rest 2:30-3:00 between sets.

——

Thursday:

RX

For time, with a partner:
30 synchro deadlifts (55/85 kg)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

INTERMEDIATE

For time, with a partner:
30 synchro deadlifts (42.5/60 kg)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

BEGINNER

For time, with a partner:
20 synchro deadlifts (30/42.5 kg)
20 synchro bar-facing burpees
200-m run
10 synchro deadlifts
10 synchro bar-facing burpees
200-m run
5 synchro deadlifts
5 synchro bar-facing burpees
200-m run

SKILL WORK

Post-workout:
With a partner:
Accumulate:
4:00 superman hold
– While one athlete is holding the superman position, the other is holding a sandbag / d-ball at their chest.
– The partner on the superman can not hold unless the sandbag is off the floor.
– Use a heavy sandbag or d-ball that allows you to hold for :20-:40 at a time.

STIMULUS
– A moderately long workout that should take between 15:00-20:00.
– The deadlift weight for today should be considered relatively light. You should be able to complete the first set of 30 reps in 3 sets at the most.
– Expect your hamstrings to be feeling fatigued quickly.
– A lot of this workout comes down to communicating well with your partner. Using a slightly slower pace in order to move in sync is a good idea for the start of the workout. Once you both find a rhythm, you can pick up the pace.
– Look to finish the run under 2:00.
– Try to find a pace where you don’t have to break up the burpees.

——

Friday:

A.

SKILL WORK

Pre-workout:
3 sets:
20 banded side steps (moving right)
20 banded side steps (moving left)
10 single-leg glute bridges/leg

B.

RX & INTERMEDIATE

7 sets for load:
1 back squat

BEGINNER

7 sets for load:
3 back squat

STIMULUS
– Aim to find 1 weight and stay there for 7 sets.
– Perform back squats at 85-100% of your 1-rep max. However, each rep shouldn’t feel like an absolute max. You should feel as if you could maybe do 1 more rep (a total of 2 reps each set) if needed to.
– Rest 2-3 minutes between each set.

——

Saturday:

Team WOD

In Pairs
You Go I Go (by round)

RX

For time:
14 rounds (YGIG)
28 double unders

7 DB push presses (2×15/22.5 kg)
7 DB front squats
3 strict pull-ups

Then…
Accumulate 200 sit-ups


INTERMEDIATE

For time:
14 rounds (YGIG)
28 double unders / 56 single unders

7 DB push presses (2×10/15 kg)
7 DB front squats
3 banded strict pull-ups

Then…
Accumulate 150 sit-ups

BEGINNER

For time:
14 rounds (YGIG)
28 single unders 

7 DB push presses (2×5/10 kg)
7 DB front squats
7 ring rows

Then…
Accumulate 100 sit-ups

STIMULUS
– One partner completes a full round, whilst the other partner rests.
– Work unbroken through each movement, each round
– Aim to finish is under 30 minutes

——

Sunday:

Hero WOD ‘Phantom of the Opera’

This WOD is dedicated to Larry Giovannoni who passed away May 6th, 2020 at the age of 94. When Larry passed he had 48 grandkids and great-grandkids.

The memorial was designed by Coach Lisa Reither @wodwith_lisa who is one of Larry’s grandchildren. For her entire childhood, he lived only 250 meters away and was a life-long father figure to her. According to Coach Lisa, the significance of the numbers:


21 Wall Ball Shots for the number of fish we caught together.


14 Toes-to-Bars for the number of donuts he would put on my front porch on Saturday mornings.


The workout is 20 minutes long because that is the average length of time he was willing to attend any party before he would say “this is boring, let’s go.”

The title “Phantom of the Opera” is because he was an Opera singer and this is one of his favorite musicals.”

RX

AMRAP 20
200-m run
48 Box Jump Overs (20/24 in)
21 Wall Ball Shots (6/9 kg)
14 Toes-to-Bars

INTERMEDIATE

AMRAP 20
200-m run
48 Box Step Overs (20/24 in)
21 Wall Ball Shots (6/9 kg)
14 Knees To Elbow

BEGINNER

AMRAP 20
200-m run
48 Box Step Overs (16/20 in)
21 Wall Ball Shots (3/4 kg)
14 Sit-ups

STIMULUS
– Break the bigger sets up from the beginning in a way that you can maintain throughout the entire workout.
– Intermediate athletes should aim for 4-5 rounds total (complete one round every 4-5 minutes).

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