AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
5 sets:
5 Sots presses
– Increase the loading across as many sets as possible.
– If torso positioning is limiting your movement and range of motion, try putting your heels on 2.5 or 5kg plates. This will help you maintain a more upright torso.
STRENGTH II
7 sets for load:
2 snatch pulls
1 snatch
– Increase loading across as many sets as possible.
– Do not treat this complex as touch-and-go reps. Reset your grip and setup before the second snatch pull and snatch.
– The snatch can be power or squat.
SKILL I
For time:
5 bar or ring muscle-ups
20 back extensions
4 muscle-ups
15 back extensions
3 muscle-ups
10 back extensions
2 muscle-ups
5 back extensions
1 muscle-up
– 10:00-15:00.
– Scale muscle-ups to pull-ups + dips.
– Work on stringing muscle-ups, completing reps in 2-3 sets or less.
– Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
STAMINA I
On a 25:00 clock:
:45 C2 Bike (slow-to-moderate)
:15 C2 Bike (fast)
– 25:00 of continuous movement.
– Learn to recover from hard efforts with sustainable, slower paces.
CHAD 1000X – WEEK 3
Part 1
2 sets for time:
800-m ruck/jog
– Rest 2:00 between sets.
– Use a 30/45-lb ruck.
Part 2
8 rounds for reps:
:20 box step-ups (20 in)
:10 rest
Rest 2:00
4 rounds for reps:
:20 weighted walking lunges
:10 rest
– Use a 30/45-lb ruck.
– Use load and height consistent with your Week 10 variation.
– This is week three in our preparation for the Hero workout Chad on November 11, 2023.
– To learn more about the CHAD1000X event, click here.
– Use weight and height options that represent how you plan to attack CHAD1000X.
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MONDAY:
RX
For load:
Push press
5-5-3-3-3-1-1-1-1-1
SCORE:
LOAD
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
For load:
Push press
5-5-5-5-5-3-3-3-3-3
SCORE:
LOAD
SKILL WORK
Post workout:
Benchmark ‘Annie’
For time:
50-40-30-20-10
Double-unders
Sit-ups
INTERMEDIATE: x 2 Single-unders
BEGINNER: Single-unders / Anchored sit-ups
STIMULUS
-Build to a 1-rep max push press.
-Lift once every 2:30 or rest 2:00 between sets.
-All sets 70% or higher.
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TUESDAY:
RX
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (55/85 kg)
INTERMEDIATE
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (4/6 kg) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (42.5/60 kg)
BEGINNER
AMRAP 15:
20 bar-facing burpees
200-m run
20 wall-ball shots (6/9 kg) (9/10 ft)
200-m run
20 hang squat cleans (15/20 kg)
STIMULUS
-Ensure at least 2:00 to complete as many hang squat cleans as possible.
-You should use a weight that allows you to hang on to the barbell for at least 3 reps unbroken.
-Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.
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WEDNESDAY:
RX
Every 2:00 for 6 sets:
1 clean
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
Every 2:00 for 6 sets:
3 cleans
– Focus on technique, not load.
SKILL
Post-workout:
Every 2:00 for 4 sets:
3 clean pulls
-100-105% of heaviest successful lift today.
STIMULUS
– Begin your first lift around 70% of your best lift.
– Increase loading across as many sets as possible.
– The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.
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THURSDAY:
RX
5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
1:00 double-unders
20 alternating DB snatches (10/15 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
50 single-unders
20 alternating DB snatches (5/7.5 kg)
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
20 single-DB overhead squats/arm
STIMULUS
-10:00-15:00.
-Double-unders and snatches in 1:30 or less.
-Complete each set of snatches in 1-2 sets.
-Grip and cardiorespiratory intensive combo.
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FRIDAY:
SKILL WORK
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
RX
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One person works at a time. You may alternate as you see fit.
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One person works at a time. You may alternate as you see fit.
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One person works at a time. You may alternate as you see fit.
SCORE:
TOTAL TIME
STIMULUS
-11:00-15:00.
-Toes-to-bar in sets of 5+ before breaking.
-Continuous movement during the wall walks.
-One person works at a time while the other rests.
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SATURDAY:
TEAM WOD
RX
For time with a partner:
Buy-in:
800/1000-m row
Then…
12 rounds ‘you go I go’
12 KB swings (24/32 kg)
7 chest to bar pull-ups
100-m sprint
Buy out:
800/1000-m row
INTERMEDIATE
For time with a partner:
Buy-in:
800/1000-m row
Then…
12 rounds ‘you go I go’
12 KB swings (16/24 kg)
7 pull-ups
100-m sprint
Buy out:
800/1000-m row
BEGINNER
For time with a partner:
Buy-in:
600/8000-m row
Then…
12 rounds ‘you go I go’
12 KB swings (8/12 kg)
7 jumping pull-ups
5 shuttles (8-m)
Buy out:
600/800-m row
STIMULUS
-24:00-32:00.
-Spilt the row(s) between you.
-One person completes one full round then switches (6 rounds each).
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SUNDAY:
HERO WOD ‘MCGHEE’
BENCHMARK
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
RX
AMRAP 30:
5 deadlifts (85/125 kg)
13 push-up
9 box jump (20/24 in)
INTERMEDIATE
5 deadlifts (52.5/85 kg)
13 knee push-up
9 box jump (20/24 in)
BEGINNER
5 deadlifts (30/42.5 kg)
13 box assisted push-up
9 box step-up (16/20 in)
STIMULUS
-Move at a consistent pace that you can sustain, break earlier than you think.
-Keep the range of motion on the push up and break them into 2-3 sets as needed.
-Aim for 15+ rounds.
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