AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
5 sets for load:
3 power cleans @ 60%
2 power cleans @ 70%
1 power clean @ 80%
– Rest 2:00 between sets.
STRENGTH II
Every 2:00 for 7 sets:
3 front squats
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best front squat and Increase load across as many sets as possible.
SKILL I
EMOM 10:
Minute 1 | :15 ring muscle-ups
Minute 2 | :15 bar muscle-ups
STAMINA I
On a 10:00 clock:
AMRAP DB box step-ups (20/24 in) (15/22.5 kg)
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MONDAY:
SKILL WORK
Pre-workout:
EMOM 10
2 back squats
RX
2 rounds for time:
800-m run
50 jumping lunges
INTERMEDIATE
Same as Rx’d
BEGINNER
2 rounds for time:
400-m run
30 walking lunges
STIMULUS
– 11:00-16:00.
– 800-m runs in 4:30 or faster.
– 15-20 unbroken jumping lunges before resting.
– Leg-heavy workout after a higher volume and intensity of upper-body work last week.
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TUESDAY:
SKILL WORK
Pre-workout:
EMOM 10:
2 hang power cleans
DT
HERO BENCHMARK
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
RX
5 rounds for time:
12 deadlifts (47.5/70 kg)
9 hang power cleans
6 push jerks
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
12 deadlifts (30/42.5 kg)
9 hang power cleans
6 push jerks
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
12 deadlifts (15/20 kg)
9 hang power cleans
6 push presses
SCORE:
TOTAL TIME
STIMULUS
– Hero workout “DT”!
– 5:00-12:00. Aim to compete around the 7:00-8:00 mark.
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WEDNESDAY:
HEAVY DAY
RX
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
INTERMEDIATE
EMOM 12:
Minute 1 | 5 strict pull-ups
Minute 2 | 5 strict dips
BEGINNER
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups
SKILL WORK
Post-workout:
3 sets:
On a 2:00 clock:
15/20 cal. bike
Max distance DB farmer carry (22.5/32.5 kg)
– Rest 2:00 between sets.
– Use two DBs.
STIMULUS
– Weighted gymnastics day.
– Increase loading across as many sets as possible.
– Repetitions do not have to be unbroken.
– Use rings or static bar to perform the dips.
– NO DROPPING OF THE DBs IF OUTSIDE!
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THURSDAY:
SKILL WORK
Pre-workout:
3 sets:
3 front squats
– Building to your heaviest set of 3.
20.2
BENCHMARK
RX
AMRAP 20:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two DBs.
INTERMEDIATE
AMRAP 20:
4 DB thrusters (10/15 kg)
6 knees-to-armpits
:30 double-unders
– Use two DBs.
BEGINNER
AMRAP 20:
4 DB thrusters (5/7.5 kg)
6 hanging knee raises
24 single-unders
– Use two DBs.
STIMULUS
– 10+ rounds.
– Thrusters are always unbroken.
– :30 or less to finish the double-unders each round.
– Last tested Jan 2nd, 2022.
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FRIDAY:
SKILL WORK
Pre-workout:
4 sets:
5 push presses
– Build to a heavy set of 5-reps.
RX
AMRAP 5:
10/15 calorie row / ski
10 push-ups
Rest 5:00
AMRAP 5:
10/15 calorie row / ski
10 push-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 5:
7/10 calorie row / ski
10 push-ups
Rest 5:00
AMRAP 5:
7/10 calorie row / ski
10 push-ups
STIMULUS
– 4-5 rounds each 5:00 AMRAP.
– High aerobic effort.
– Aim to find a calorie count that allows you to finish in :30.
– Aim to find a rep scheme on the push-up that allows you to go unbroken.
——
SATURDAY:
TEAM WOD
RX
For time with a partner:
200 KB swings (24/32 kg)
200 goblet squats
200 sit-ups
200-m KB farmers carry
– E2MOM 5 synchro burpees
INTERMEDIATE
For time with a partner:
200 KB swings (16/24 kg)
200 goblet squats
200 sit-ups
200-m KB farmers carry
– E2MOM 5 synchro burpees
BEGINNER
For time with a partner:
100 KB swings (8/12 kg)
200 squats
200 anchored sit-ups
200-m KB farmers carry
– E2MOM 3 synchro down ups
STIMULUS
– 20:00-25:00.
– Complete at least 10-reps with the KB.
– Partners switch back and forth as often as they would like.
– Athletes should shoot for big sets in the beginning and expect their grip to “go” as the workout goes on. Be prepared to change strategies and communicate as partners.
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SUNDAY:
BOWEN
HERO BENCHMARK
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.
RX
3 rounds for time of:
800-m run
7 deadlifts (85/125 kg)
10 burpee pull-ups
14 single arm KB thrusters (7 each arm) (16/24 kg)
20 box jumps (20/24 in)
INTERMEDIATE
3 rounds for time of:
800-m run
7 deadlifts (61/85 kg)
10 burpee pull-ups
14 single arm KB thrusters (7 each arm) (12/16 kg)
20 box jumps (20/24 in)
BEGINNER
3 rounds for time of:
600-m run
7 deadlifts (35/50 kg)
10 burpee pull-ups
14 single arm KB thrusters (7 each arm) (8/12 kg)
20 box step ups (16/20 in)
STIMULUS:
25:00-35:00
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