AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every :30 x 10 sets:
3 thrusters
– Perform 3-reps unbroken.
STRENGTH II
Every 1:30 for 8 sets:
5 push press
– Rest and add load with any remaining time in the interval.
SKILL
Accumulate:
30 hip and back extensions
– Every time you break, complete 20 seated leg raises.
STAMINA I
4 sets for time:
800-m run
or
1,600/2,000-m bike
– Rest 3:00 between efforts
——
MONDAY:
SKILL WORK
Pre-workout:
EMOM 6:
1 box jump
– Build to a max height box jump
RX
AMRAP 10:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
INTERMEDIATE
AMRAP 10:
2 alternating single-leg squats to a box (20 in)
2 box jump-overs (20 in)
4 alternating single-leg squats to a box
4 box jump-overs
6 alternating single-leg squats to a box
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
BEGINNER
AMRAP 10:
2 alternating reverse lunges
2 box step-overs (20 in)
4 alternating reverse lunges
4 box step-overs
6 alternating reverse lunges
6 box step-overs
– Continue adding 2 reps to each movement until time expires.
STIMULUS
– 12-16 rep rounds.
– 20-in box jump over for all athletes; advanced athletes should aim to clear the box for as many reps as possible.
– Build capacity and quality of movement in the single-leg squat.
– Move quickly throughout the workout and avoid large rests.
– Practice high box or high vertical jumps pre-workout.
——
TUESDAY:
HEAVY DAY
RX
7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips
SCORE:
LOAD
INTERMEDIATE
7 sets for load:
5 strict pull-ups
5 strict ring dips
SCORE:
LOAD
BEGINNER
7 sets:
5 strict banded pull-ups
5 strict banded ring dips
SKILL WORK
Post-workout:
400-m farmers carry
STIMULUS
– Build to a heavy 5-rep of each movement.
– Complete the dips immediately after the pull-ups.
– Lift once every 3:30.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
EMOM 6:
2 hang power cleans
– Build to a heavy double.
RX
On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (34/52 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.
INTERMEDIATE
On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (29/43 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.
BEGINNER
On a 1:30 clock x 5 sets:
10 hanging knee raises
10 deadlifts (25/34 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.
STIMULUS
– :30 or more of hang power clean time.
– Unbroken deadlifts and no more than two sets on the toes-to-bar.
– 10 or more unbroken hang power cleans in each set.
——
THURSDAY:
OPEN 18.2 & 18.2A
BENCHMARK
RX
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees
For load:
1-rep-max clean
SCORE:
TOTAL TIME
INTERMEDIATE
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/35 lb)
Bar-facing burpees
– Athletes may step over their bar.
For load:
1-rep-max clean
SCORE:
TOTAL TIME
BEGINNER
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (10/15 lb)
Bar-facing burpees
– Athletes may step over their bar.
For load:
1-rep-max clean
SCORE:
TOTAL TIME
STIMULUS
– Squats and burpees in 5:00-10:00.
– Build to a 1-rep-max clean under fatigue.
– 2-3 attempts on the cleans.
– Use 70-80% as a first attempt on the clean.
– Athletes can power clean or squat clean.
——
FRIDAY:
RX
For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21-15-9-15-21:
Calorie row
Pull-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
12-9-6-9-12:
Calorie row
Jumping pull-ups
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, and recover
STIMULUS
– 8:00-13:00.
– Push the pace on the rower. Complete the set of 21 calories in 1:15 or less.
– Complete each set of chest-to-bar pull-ups in 3 sets or less.
——
SATURDAY:
TEAM WOD
RX
AMRAP 30 with a partner:
50 calories
100 KB swings (24/32 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.
INTERMEDIATE
AMRAP 30 with a partner:
40 calories
80 KB swings (16/24 kg)
14 wall walks
– Split work as needed; 1 partner works at a time.
BEGINNER
AMRAP 30 with a partner:
30 calories
60 KB swings (8/12 kg)
10 inch worms + push up from knees
– Split work as needed, 1 partner works at a time.
STIMULUS
– 2-3 rounds.
– Partners switch as needed and as often as necessary to keep intensity high and transition time short.
– Move through the calories fast and get to those swings and wall walks!
– Maintain stimulus of a heavier KB.
– If you trained the Friday class use a different piece of conditioning equipment (eg. bike or ski erg).
——
SUNDAY:
HERO WOD
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
RX
12 rounds for time:
10 DB hang squat clean (12.5/20 kg)
6 handstand push-up on DBs
INTERMEDIATE
12 rounds for time:
10 DB hang squat clean (10/15 kg)
6 pike push-up
BEGINNER
12 rounds for time:
10 DB hang squat clean (5/7.5 kg)
6 DB push press
STIMULUS
– 24:00-30:00
——