AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
5 sets, each AFAP:
3 front squats (60%)
2 front squats (70%)
1 front squat (80%)
– Rest 3:00 between sets.
– If the percentages feel good, bump the loads up by 5-10 lbs).
STRENGTH II
5 sets for load:
3 power cleans @ 60%
2 power cleans @ 70%
1 power clean @ 80%
– Rest 2:00 between sets.
SKILL I
Every 2:30 x 5 sets:
1 hang power clean
1 below-the-knee hang power clean
1 touch-and-go power clean
1 split jerk
– All sets between 60-70%.
SKILL II
EMOM 8:
1 press-to-handstand
– Scale to negatives against the wall as needed.
EMOM 8:
2 strict deficit handstand push-ups
– Perform each rep as fast as possible.
STAMINA I
4 x AMRAP 3:
22/30-calorie row
Max-meters SkiErg
– Rest 1:00 between AMRAPs.
STAMINA II
30 sets for distance:
:20 row, bike, or ski
– Rest :10
——
TUESDAY:
CINDY
BENCHMARK
RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
RX
Same as Rx’d
BEGINNER
AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats
STIMULUS
– 12-20+ rounds.
– Pull-ups in 1-2 sets.
– Push-ups in 1-3 sets.
– Squats in :40 or less
——
WEDNESDAY:
RX
For time:
30 hang power cleans (29/43 kg)
40 deadlifts
400/500-m row / ski / 900/1,250-m bike
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 hang power cleans (25/34 kg)
40 deadlifts
400/500-m row / ski / 900/1,250-m bike
SCORE:
TOTAL TIME
BEGINNER
For time:
30 hang power cleans (15/20 kg)
40 deadlifts
250/300-m row
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.
STIMULUS
– Finish the workout in less than 10:00.
– Complete the hang power cleans and deadlifts in 1-2 sets.
– Start the row/ski/bike by the 4:00 mark at the latest.
– Light loading.
– All-out sprint on the erg.
– 900/1,250-m bike = 0.6/0.8-miles
——
THURSDAY:
HEAVY DAY
SKILL WORK
Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
RX
7 sets for load:
Power snatch
5-5-5-5-5-5-5
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
7 sets for load:
Hang power snatch
5-5-5-5-5-5-5
SCORE:
LOAD
STIMULUS
– Last heavy snatch day was March 15, 2023.
– Build to a heavy set of 5 touch-and-go power snatches.
– Lift once every 3:00.
– Aim to increase weight across sets.
– Start around 60% of your best power snatch.
——
FRIDAY:
RX
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (6/9 kg)(9/10 ft)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (6/9 kg)(9/10 ft)
Knees-to-chests
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Knees-to-chests
SCORE:
TOTAL TIME
BEGINNER
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (3.6/5 kg)(9/10 ft)
Hanging knee raises
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Hanging knee raises
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3-5 sets:
5 GHD hip-back extensions / good mornings
STIMULUS
– 10:00-16:00.
– Unbroken toes-to-bar through the rounds of 5.
– All wall-ball shots should be unbroken.
– Maintain quick transitions between movements.
——
SATURDAY:
TEAM WOD
RX
6 rounds for time in pairs:
18-calorie bike
21 alternating single-arm DB hang power snatches (15/22.5 kg)
24 lateral DB jump-overs
– You Go I Go by movement
SCORE:
TOTAL TIME
INTERMEDIATE
6 rounds for time in pairs:
15/18-calorie bike
21 alternating single-arm DB hang power snatches (10/15 kg)
24 lateral DB jump-overs
– You Go I Go by movement
SCORE:
TOTAL TIME
BEGINNER
6 rounds for time in pairs:
10/12 cal bike
21 alternating single-arm DB hang power snatches (5/7.5 kg)
15 lateral DB jump-overs
– You Go I Go by movement
SCORE:
TOTAL TIME
STIMULUS
– 22:00-28:00
– Bike done in :45-1:30, snatches in :40-1:15, jumps in :20-:45.
– Push the pace on each movement, with quick transitions.
——
SUNDAY:
SKILL WORK
Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
RX
5 rounds for time:
55 double-unders
5 power cleans (55/85 kg)
5 push jerks (55/85 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
55 double-unders
5 power cleans (42.5/60 kg)
5 push jerks (42.5/60 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
55 single-unders
5 power cleans (20/30 kg)
5 push jerks (20/30 kg)
SCORE:
TOTAL TIME
STIMULUS
– 8:00-12:00
– Double-unders in 1:00 or less.
– 2-3 rounds of the cleans and push jerks unbroken
– Sneaky redundancy between jumping with the rope and jumping with the barbell.
——