AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
Every 2:00 for 8 sets:
5 sumo-deadlifts
– Rest and add load with any remaining time in the interval.
SKILL I
4 sets:
5-15 gymnastics kip chest-to-bar pull-ups
– Adjust the volume to allow for unbroken sets that are technically sound.
– Rest 2:00-3:00 between sets.
STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use an Assault bike, or Echo bike.
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MONDAY:
SKILL WORK
Pre-workout:
E2MOM 10
5-8 Ring Dips
RX+ = weighted
Scaled = toes support
RX
For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
18-15-12-9-6-3:
Knees-to-elbows
Box jump-overs (24/30 in)
SCORE:
TOTAL TIME
BEGINNER
For time:
18-15-12-9-6-3:
Hanging knee raises
Box step-ups (12/20 in)
SCORE:
TOTAL TIME
AFTER CLASS EXTRA
Accumulate:
2:00 GHD / superman hold
STIMULUS
– 10:00-15:00.
– Complete sets of toes-to-bars in 3 sets or less.
– Keep moving on the box jump-overs.
– Consider stepping down to conserve heart rate.
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TUESDAY:
RX
For time:
20 back squats (55/85 kg)
800-m run
100 air squats
800-m run
20 front squats (55/85 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
20 back squats (42.5/60 kg)
800-m run
100 air squats
800-m run
20 front squats (42.5/60 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
20 back squats (25/35 kg)
400-m run
60 air squats
400-m run
20 front squats (25/35 kg)
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
STIMULUS
– 13:00-18:00.
– Perform the back squats in 2 sets or less (try to hang on and go unbroken).
– Complete both runs in 5:00 or less.
– Perform the air squats in 3:00 or less.
– Finish the front squats in 3 sets or less.
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WEDNESDAY:
HEAVY DAY
RX
EMOM 20:
1 snatch
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
EMOM 20:
2 snatches
SCORE:
LOAD
SKILL WORK
Rest, stretch, recover
STIMULUS
– Heavy lifting day relative to your individual capacity.
– You may choose to squat or power snatch at any time.
– Increase loading across as many sets as possible.
– If it feels right… aim for a PB!
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THURSDAY:
SKILL WORK
Pre-workout:
EMOM 12
1 Hang squat clean
– Start at 60%
RX
AMRAP 8:
5 DB squats (15/22.5 kg)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
INTERMEDIATE
AMRAP 8:
5 DB squats (10/15 kg)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
BEGINNER
AMRAP 8:
5 DB squats (5/7.5 kg)
5 DB hang power cleans
5 burpees over the DB
– Use two DBs.
AFTER CLASS EXTRA
3 sets:
20 alternating DB renegade rows
20 seated leg lifts over the DB
– Use two DBs for the renegade rows.
STIMULUS
– 8-12 rounds.
– Unbroken throughout the entire workout.
– Short rounds with quick transitions.
’Easy’ workout executed at max-effort speed.
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FRIDAY:
SKILL WORK
Pre-workout:
5 sets for total distance:
20 pulls on the rower
– Rest 1:00 between pulls or work ‘Yo Go I Go’ with a partner
RX
10 rounds for time:
1 legless rope climb (15 ft)
200/250-m row / ski
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
INTERMEDIATE
10 rounds for time:
1 rope climb (15 ft)
200/250-m row / ski
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
BEGINNER
10 rounds for time:
3 pull-to-stands
150-m row / ski
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
STIMULUS
– 9:00-14:00 (without rest time).
– Sprint-style workout with built-in rest.
– Try to keep rounds as close to 1:00 as possible.
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SATURDAY:
TEAM WOD
BARBARA ANN – TEAM WOD
RX
AMRAP 30
20 handstand push-ups
30 deadlifts (42.5/60 kg)
40 sit-ups
50 double-unders
INTERMEDIATE
AMRAP 30
20 DB push presses (10/15 kg)
30 deadlifts (30/42.5 kg)
40 sit-ups
:30 double-unders
BEGINNER
AMRAP 30
10 DB push presses (5/7.5 kg)
20 deadlifts (25/34 kg)
20 sit-ups
50 single-unders
STIMULUS
– All rounds in 5:00 or less.
– Handstand push-ups in 2:00 or less.
– Maintain consistent paces in all rounds.
– Large sets of deadlifts, sit-ups, and double-unders.
– Variation of the new benchmark workout that resembles Barbara, but with higher skill movements.
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SUNDAY:
HERO WOD ‘MATT B’
BENCHMARK
Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.
RX
5 Rounds For Time:
5 Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (6/9 kg)
30 Push-Ups
400-m Run
INTERMEDIATE
5 Rounds For Time:
5 Burpees
10 Pull-Ups
20 Wall Ball Shots (6/9 kg)
30 Push-Ups
400-m Run
BEGINNER
5 Rounds For Time:
5 Burpees
10 Jumping Pull-Ups
20 Wall Ball Shots (4/6 kg)
30 Knee Push-Ups
300-m Run
STIMULUS
– 25:00-30:00
– Aim for 5:00 or less per round
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