Programming for Week Commencing 15th May

AFTER CLASS EXTRA / ACCESSORY

STRENGTH I
7 sets:
3 weighted strict pull-ups
3 weighted strict dips
– Increase loading across as many sets as possible.

STRENGTH II
Every 2:00 for 5 sets:
9 unbroken power snatches
– Start at a light load and build to a heavy set.

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 fluid consistent reps.

SKILL II
EMOM 10:
2 rope climbs
– Advanced athletes should perform reps as legless.

STAMINA I
EMOM 30:
Min. 1 | 10/15 cal. row
Min. 2 | 10 burpee

STAMINA II
For time:
10,000-m bike

——

MONDAY:

RX
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (24/32 kg)
1:00 burpees
1:00 wall-ball shots (6/9 kg)(9/10 ft)
1:00 rest

INTERMEDIATE
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (16/24 kg)
1:00 burpees
1:00 wall balls (6/9 kg)(9/10 ft)
1:00 rest

BEGINNER
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (8/16 kg)
1:00 burpees
1:00 wall balls (4/6 kg)(9/10 ft)
1:00 rest

STIMULUS
– 10-15 cal, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots.
– Perform at least 60 total reps per round.
– Hit each minute hard and utilize the built-in rest.

——

TUESDAY:

SKILL WORK
Pre-workout:
5 sets:
3/3 KB Turkish get-ups
– For quality, build load as needed.

RX
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring dips
– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
SCORE:
TOTAL TIME

BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor
– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.
SCORE:
TOTAL TIME

STIMULUS
– Under 10:00.
– Quick couplet, aim to finish each round in 1:00 or less.
– Establish a steady single-leg squat pace to work through the first 3 rounds, accumulating almost 60 single-leg squats and only 6 ring dips.
– In the middle rounds, maintain unbroken, steady sets of single-leg squats and consider breaking up the ring dips into short sets with quick breaks.
– In the final 3 rounds, accumulate 27 ring dips and only 12 single-leg squats, so sets of 2-3 ring dips will likely become necessary to preserve muscular stamina.

——

WEDNESDAY:

HEAVY DAY

RX
7 sets for load:
1 power clean
1 hang power clean
1 jerk
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks
SCORE:
LOAD

SKILL WORK
Post-workout:
AMRAP 8
1-2-3-4-5… etc
D-Ball / Sandbag over shoulder (heavy)
Burpees
Sit ups

STIMULUS
– Heavy complex day!
– The limiting factor will depend on the athlete, but most likely will come down to the jerk.
– Athletes can build each set but should begin working sets around 70%+ of their 1-rep-max.
– Rest 2:00-3:00 between sets.

——

THURSDAY:

RX
6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs.
SCORE:
TOTAL TIME

INTERMEDIATE
6 rounds for time:
12 DB deadlifts (10/15 kg)
9 DB front rack lunges
200-m run
– Use two DBs.
SCORE:
TOTAL TIME

BEGINNER
6 rounds for time:
12 DB deadlifts (10/7.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs.
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
3 sets with a partner working ‘You Go I Go’:
30-m (4 lengths of gym) single-DB overhead walk/arm (15/22.5 kg)
– Use DBs from workout.

STIMULUS
– 12:00-15:00.
– Deadlifts and lunges each unbroken.
– Lunges performed in place.
– Runs in 1:10 or less.
– High degree of movement interference in the lower body.

——

FRIDAY:

RX
AMRAP 12:
12 front squats (35/52.5 kg)
30 crossovers

INTERMEDIATE
AMRAP 12:
12 front squats (30/42.5 kg)
30 double-unders

BEGINNER
AMRAP 12:
12 front squats (20/35 kg)
30 single-unders

SKILL WORK
Post-workout:
EMOM 5:
3 left-arm DB power snatches
3 left-arm single-arm DB thrusters
3 right-arm DB power snatches
3 right-arm single-arm DB thrusters
– Complete all movements each minute

RX: 22.5/32.5 kg
INTERMEDIATE: 12.5/17.5 kg
BEGINNER: 7.5/10 kg

AFTER CLASS EXTRA:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions

STIMULUS
– 8-10 rounds.
– Fast couplet with quick transitions.
– Athletes should complete all squats unbroken.
Spend no more than 1:00 on crossovers.

——

SATURDAY:

TEAM WOD

RX
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank.
SCORE:
TOTAL TIME

INTERMEDIATE
With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.
SCORE:
TOTAL TIME

BEGINNER
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.
SCORE:
TOTAL TIME

STIMULUS
– Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand hold.
– Hit the round hard and embrace the built-in rest at the end of the :90 and in the handstand or plank hold.