AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 5:00 for 4 sets:
10 back squats
– Rest and add load with any remaining time in the interval.
SKILL I
EMOM 5:
5-10 chest-to-bar pull-ups
EMOM 5:
1-5 bar muscle-ups
SKILL II
Accumulate:
50 weighted single-leg squats
– Use a DB or KB to add load.
STAMINA I
6 sets:
1:20 total distance on any machine
– Rest :40 between sets. Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.
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MONDAY:
SKILL WORK
Pre-workout:
EMOM 6:
2 clean grip deadlifts
RX
For time:
5 rounds for time:
15 deadlifts (70/102.5 kg)
15 handstand push-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
5 rounds for time:
15 deadlifts (47.5/70 kg)
15 pike push-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
5 rounds for time:
15 deadlifts (25/35 kg)
15 seated DB press
SCORE:
TOTAL TIME
STIMULUS
– 12:00-15:00.
– Deadlift loading should be moderate and be able to complete each round of deadlifts in 1-2 sets.
– Complete the handstand push-ups in 3 sets or less.
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TUESDAY:
RX
3 rounds for time:
400-m run
80 double-unders
40 walking lunges
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
400-m run
1:30 double-unders
40 walking lunges
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
200-m run
80 single-unders
20 walking lunges
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
30-m. single-DB overhead walk/arm (15/22.5 kg)
– 30-m = 4 lengths of the gym.
STIMULUS
– 11:00-18:00.
– Runs in 1:30-2:30, double-unders in :45-1:30, lunges in 1:00-2:00.
– The first run will be very fast, while the 2nd and 3rd will slow down but continue to try and push the pace.
– Lunges will also feel more difficult after that first round; therefore try to tap into mental toughness and continue to move fast even while fatigued.
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WEDNESDAY:
RX
4 x 2:00 rounds for distance:
17/24 calorie row
Max distance handstand walk
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
24 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
INTERMEDIATE
4 x 2:00 rounds for distance:
12/18 calorie row
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
18 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
BEGINNER
4 x 2:00 rounds for distance:
8/12 calorie row
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds for calories:
12 push-ups
Max calorie row
– Rest 1:00 between rounds.
– Score is total distance walked plus total calories rowed.
STIMULUS
– Rows in 1:30 or less.
– 5-10-m on the HS walk/round.
– Push-ups in around 1:00.
– 10+ calories on the rower/round.
– 1-m on the HS walk = 1 rep. Score is total reps of handstand walk and calories rowed.
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THURSDAY:
HEAVY DAY
RX
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
AMRAP 6
1, 1, 1, 2, 2, 2, 3, 3…
Air squat
Sit-up
Slamball
– Keep adding 1 rep to each movement each round.
STIMULUS
– 9 total heavy sets, building to a heavy single or new PB.
– Athletes will lift once every 2:00 for quick singles every set; no touch-and-go reps.
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FRIDAY:
OPEN 23.2
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SATURDAY:
TEAM WOD
RX
5 rounds for reps in pairs:
1:00 calories
1:00 box jumps (24/30″)
1:00 double KB push presses (16/24 kg)
1:00 burpees to plate
1:00 GHD sit-ups
INTERMEDIATE
5 rounds for reps:
1:00 calories
1:00 box jumps (20/24″)
1:00 double KB push presses (12/16 kg)
1:00 burpees to plate
1:00 med-ball sit-ups (4/6 kg)
BEGINNER
5 rounds for reps:
1:00 calories
1:00 box jumps (12/20″)
1:00 double KB push presses (8/12 kg)
1:00 burpees to plate
1:00 sit-ups
STIMULUS
– Max effort reps split anyway between you each 60s, one partner working whilst the other rests.
– Fast seemless transitions between movements each minute, be ready to go.
– You can choose where they want to push the intensity.
– Score is total reps accumulated.
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SUNDAY:
SKILL WORK
Pre-workout:
Every :30 for 10 sets:
1 power snatch
RX
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (42.5/60 kg)
6 push-ups
9 air squats
INTERMEDIATE
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (30/42.5 kg)
6 push-ups
9 air squats
BEGINNER
On a 15:00 clock:
Max calorie bike
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 hang power snatches (15/20 kg)
6 knee push-ups
9 air squats
STIMULUS
– Finish the 2 rounds in 1:30 or less.
– The weight on the hang power snatch should allow you to stay unbroken for the majority of the workout.
– Push-ups and squats should stay fast and unbroken for the entire workout.
– Female athletes should aim to perform at least 60 calories and guys should aim for at least 75 calories total across the entire workout.
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