After Class / Open Gym Extra:
STRENGTH I
For load:
5 bench presses (50%)
4 bench presses (60%)
3 bench presses (70%)
2 bench presses (80%)
1 Bench Press (90%)
then…
For load:
5 front squats (50%)
4 front squats (60%)
3 front squats (70%)
2 front squats (80%)
1 front squats (90%)
SKILL I
EMOM 15:
Minute 1 | :30 max handstand push-ups
Minute 2 | :30 max ring dips
Minute 3 | :30 max push-ups
– These do not have to be unbroken sets.
SKILL II
3 rounds for quality:
:30 L-Sit hold
:30 right-arm plank
:30 left-arm plank
20 GHD sit-ups
STAMINA I
10 rounds for distance:
1:30 work
– Rest :30 between rounds
– Row, bike, ski, or run
——
Monday:
A.
Skill / Strength
6 Sets:
6 Single-arm KB Front Squats
– Alternate arms each set
B.
Metcon
Pyramid Double ‘Helen’
Rx
For time:
1,200m run
63 KB swings @24/16kg
36 pull-ups
800m run
42 KB swings
24 pull-ups
400m run
21 KB swings
12 pull-ups
Intermediate
For time:
1,200m run
63 KB swings @16/12kg
24 pull-ups
800m run
42 KB swings
16 pull-ups
400m run
21 KB swings
8 pull-ups
Beginner
For time:
800m run
42 KB swings @12/8kg
24 jumping pull-ups
600m run
30 KB swings
16 jumping pull-ups
400m run
18 KB swings
8 jumping pull-ups
Time Cap: 25 Mins
Stimulus:
– Finish the workout between 18:00-23:00.
– Complete the first set of KB swings in 3 sets or less.
– The workout gives athletes the opportunity to assess their pull-up and overall workout stamina.
– Pace the runs to support large sets of the other two movements.
——
Tuesday:
A.
Skill / Strength
5 Sets for Load:
3 Deadlifts
B.
Metcon
Rx
AMRAP 10:
15 Wall Balls @9/6kg
1 Rope Climb @15’
Intermediate
AMRAP 10:
15 wall balls @6/4kg
1 Rope Climb @10’
Beginner
AMRAP 10:
15 Wall Balls @4/3kg
3 Strict Chin-Ups
Stimulus:
– Aim to complete 7+ rounds
– Advanced athletes aim for close to one minute per round
– Go unbroken on the wall balls as long as possible
——
Wednesday:
A.
Skill / Strength
EMOM 6:
3 High Box Jumps
B.
Metcon
‘Half Collin’ Benchmark
Rx
3 Rounds For Time:
400m Sandbag Carry @20/15kg
12 Push Presses @52.5/35kg
12 Box Jumps @24/20”
12 Sumo Deadlift High Pulls @42.5/30kg
Intermediate
3 Rounds For Time:
400m Sandbag Carry @15/10kg
12 Push Presses @42.5/30kg
12 Box Jumps @24/20”
12 Sumo Deadlift High Pulls @35/25kg
Beginner
3 Rounds For Time:
400m Run
12 Push Presses @30/20kg
12 Box Jumps @20/14”
12 Sumo Deadlift High Pulls @20/15kg
Time Cap: 25 Mins
Stimulus:
– Aim to finish the workout between 15:00-20:00
– Split the work into no more than two sets on the barbell movements
– No dropping the sandbag on the carry!
– Constant movement with minimal rest
——
Thursday:
A.
Skill / Strength
1:00 Strict Handstand Push-Ups
– Rest 1:00
1:00 Toes-To-Bars
– Rest 1:00
1:00 Kipping Handstand Push-Ups
B.
Metcon
Rx
For time:
2,000/1,600m Row / 6,000/4,500m Bike
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower.
Continue this pattern until you complete the 2,000/1,600-m row.
Intermediate
Same as RX
Beginner
For time:
1,600/1200m Row / 4,500/3,300m Bike
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower.
Continue this pattern until you complete the 2,000/1,600-m row.
Stimulus:
– Aim to finish in under 15:00
– Spend as little time transitioning as possible
– Start with a fast pace and hang on
– Don’t stop moving on the burpees
——
Friday:
Team WOD
In Teams of 3
30 AMRAP
RX
10 x 1:00 Rounds For Calories:
5 Down Ups
3 Deadlifts 140/90kg
Max Bike calories
– Rest 2:00 between rounds
*Alternate team members each minute
Score = Total Bike Calories
Intermediate
10 x 1:00 Rounds For Calories:
4 Down Ups
3 Deadlifts @100/70kg
Max Bike calories
– Rest 2:00 between rounds
*Alternate team members each minute
Score = Total Bike Calories
Beginner
10 x 1:00 Rounds For Calories:
3 Down Ups
3 Deadlifts @60/42.5kg
Max Bike calories
– Rest 2:00 between rounds
*Alternate team members each minute
Score = Total Bike Calories
Stimulus:
– Each round should be a sprint
– 50+ calories across the entire workout
– Spend at least :20 on the bike in each round
– Unbroken deadlifts
——
Saturday:
Merry Christmas!! 🎄🎅🏽🎁
(Closed)
——
Sunday:
‘Twelve Days of Christmas!’
For Time, adding one movement per round:
Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP.
Rx
1 Sumo Deadlift High-Pull @35/25kg
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings @32/24kg
7 Chest To Bar Pull-Ups
8 Toes To Bar
9 Box Jumps @24/20”
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges @20/15kg Plate
Time Cap: 32 Mins
Intermediate
1 Sumo Deadlift High-Pull @35/25kg
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings @24/16kg
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps @24/20”
(20) Single Unders
11 Burpees
12 Overhead Walking Lunges @15/10kg Plate
Beginner
1 Sumo Deadlift High-Pull @20/15kg
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Russian Kettlebell Swings @16/12kg
7 Ring Rows
8 Hanging Knee Raises
9 Box Step-Ups @24/20”
10 Single-Unders
11 Burpees
12 Overhead Walking Lunges @10/5kg Plate
Stimulus:
– Survive!
——