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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!

——