AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 3:00 for 7 sets:
3 back squats
– Rest for the remaining time in the 3:00 clock.
– Use at least 70% of your best back squat.
SKILL I
EMOM 14:
Min. 1 | 6 candlesticks
Min. 2 | 15 GHD sit-ups
STAMINA I
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (15/22.5 kg)
STAMINA II
20 sets for distance:
:40 standing bike
:20 seated bike
——
MONDAY:
SKILL WORK
Pre-workout:
EMOM 9:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions
RX
For time with a partner:
42-30-18:
Front squats (55/85 kg)
DB box step-overs (12.5/15 kg) (20 in)
SCORE:
TOTAL TIME
INTERMEDIATE
For time with a partner:
42-30-18:
Front squats (40/60 kg)
DB box step-overs (7.5/12.5 kg) (20 in)
SCORE:
TOTAL TIME
BEGINNER
For time with a partner:
42-30-18:
Front squats (25/35 kg)
Box step-ups (20 in)
SCORE:
TOTAL TIME
STIMULUS
– 16:00-20:00.
– Fast partner workout where athletes are challenged to hang on to the barbell.
– Loading should allow 3 sets or less each athlete each round.
– Stay smooth and steady on the DB box step-overs.
——
TUESDAY:
HEAVY DAY
RX
5 sets for load:
3 split jerks
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
5 sets for load:
5 push jerks
SCORE:
LOAD
SKILL WORK
Post-workout:
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)
STIMULUS
– Build to a heavy 3-rep split jerk.
– Advanced athletes can start at around 80-90% of the 1-rep max.
– Beginner athletes can start around 70% of their 1-rep max.
– Rest 2:00-3:00 between sets.
——
WEDNESDAY:
NATE
HERO BENCHMARK
RX
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)
INTERMEDIATE
AMRAP 20:
2 burpee pull-ups
4 seated DB shoulder presses (10/15 kg)
8 KB swings (16/24 kg)
BEGINNER
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (8/12 kg)
– Rest 4:00
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (8/12 kg)
SKILL WORK
Rest, stretch, and recover
STIMULUS
– 10-15 rounds for most athletes.
– Unbroken kettlebell swings the entire workout.
– Great opportunity for athletes to perform high-skill gymnastics RX’d for the first time in a workout.
——
THURSDAY:
RX
5 x AMRAP 3:
1,000/1,200-m bike / 400/500-m row / ski
Max rep back rack lunges
– Rest 2:00 between AMRAPs and increase load each set.
Women: 25-30-35-42.5-47.5 kg
Men: 35-42.5-52.5-60-70 kg
INTERMEDIATE
5 x AMRAP 3:
1,000/1,200-m bike / 400/500-m row / ski
Max rep back rack lunges
– Rest 2:00 between AMRAPs and increase load each set.
Women: 15-20-25-30-35 kg
Men: 25-30-35-42.5-47.5 kg
BEGINNER
5 x AMRAP 3:
600/800-m bike / 300/400-m row / ski
Max rep back rack lunges
– Rest 2:00 between AMRAPs and increase load each set.
Women: 15 kg
Men: 20 kg
SKILL WORK
Post-workout:
3 sets:
25 GHD / Weighted sit-ups / sit-ups
15 banded side-steps (left)
15 banded side-steps (right)
STIMULUS
– Push the pace on the bike / row / ski to get on the lunges as soon as possible
– Keep moving on the lunges and do not put the bar down
——
FRIDAY:
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep snatch
RX
For time with a partner:
100 power snatches (35/52.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time with a partner:
100 power snatches (25/35 kg)
SCORE:
TOTAL TIME
BEGINNER
For time with a partner:
100 power snatches (empty barbell)
SCORE:
TOTAL TIME
STIMULUS
– 5:00-10:00.
– Short higher rep single-modality workout.
– Athletes should be able to perform 5-10 reps unbroken with the weight they choose.
– One athlete working and one athlete resting. Switch as needed.
——
SATURDAY:
TEAM WOD
RX
For time with a partner:
70/100 cal. bike / ski
-Resting partner holds wall ball overhead
50 synchro medball partner sit-ups
400-m medball run
50 synchro medball cleans
400-m medball run
50 synchro medball partner sit-ups
70/100 cal. bike / ski
-Resting partner holds wall ball overhead
SCORE:
TOTAL TIME
(6/9 kg)
INTERMEDIATE
For time with a partner:
70/100 cal. bike / ski
-Resting partner holds wall ball overhead
50 synchro medball partner sit-ups (4/6 kg)
400-m medball run (4/6 kg)
50 synchro medball cleans (4/6 kg)
400-m medball run
50 synchro medball partner sit-ups
70/100 cal. bike / ski
-Resting partner holds wall ball overhead
SCORE:
TOTAL TIME
(4/6 kg)
BEGINNER
For time with a partner:
70/100 cal. bike / ski
-Resting partner holds wall ball overhead
50 synchro medball partner sit-ups
400-m medball run
50 synchro medball cleans
400-m medball run
50 synchro medball partner sit-ups
70/100 cal. bike / ski
-Resting partner holds wall ball overhead
SCORE:
TOTAL TIME
(3/4 kg)
STIMULUS
– Partner chipper style workout
– 25:00-30:00
– Stick with your chosen medball throughout the workout
——
SUNDAY:
HERO BENCHMARK ‘ROY’
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
RX
5 Rounds For Time:
15 X Deadlift @102.5/70kg
20 X Box Jump @24/20”
25 X Pull Up
INTERMEDIATE
5 Rounds For Time:
15 X Deadlift @70/47.5kg
20 X Box Jump @24/20”
15 X Pull Up
BEGINNER
5 Rounds For Time:
15 X Deadlift @42.5/30kg
20 X Box Step Up @24/20”
15 X Ring Row
STIMULUS
– 25:00-30:00
– Scale the volume if needed to achieve no more time than 6 minute rounds
——