AFTER CLASS EXTRA / ACCESSORY
STRENGTH
6 sets:
Every 2:00 complete
1 squat clean and jerk
– Start your first set around 60% of your best single squat clean and jerk.
Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR, but you should be close to 90%II
SKILL
For time:
21-15-12-9-6-3:
Strict ring dips
– After every round, perform a 100-ft sled pull.
– Use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
– Complete the workout 20 mins or less
STAMINA
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Perform each round as fast as possible.
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MONDAY
STRENGTH:
EMOM x 15
2 Back Squats
-Begin at 60% of your 1rm back squat
-Increase loading across as many sets as possible.
RX
5 rounds for time:
15/12 Cals Bike
12 Box Jumps (24/20”)
9 Russian KB Swings (32/24kg)
INTERMEDIATE
5 rounds for time:
12/10 Cals Bike
12 Box Jumps (24/20”)
9 Russian KB Swings (24/16kg)
BEGINNER
5 rounds for time:
10/8 Cals Bike
12 Box Step (24/20”)
9 Russian KB Swings (16/12kg)
Time cap – 15mins
INTENDED STIMULUS
8-12mins
Unbroken on the KB Swings
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TUESDAY
SKILL
10 mins Kipping Handstand Push Up Technique
HEAVY DAY
RX
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
SCORE: LOAD
INTERMEDIATE
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of piked push-ups.
BEGINNER
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.
INTENDED STIMULUS
Complete a set every 4:00 mins
Start around 70% of athletes’ 1-rep-max push press and build to a heavy set.
10+ handstand push-ups for the first 3 rounds.
Begin the handstand push-ups within 30 sec of finishing each set of push presses.
Intentional movement redundancy to build strength
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WEDNESDAY
STRENGTH:
5 sets for load:
1 x Clean Pull
1 x Hang Power Clean
1 x Hang Squat Clean
-Build over the 5 sets
-The entire complex should be unbroken
-Perform a set every 2.30 mins
-Start at 70%
RX
For time:
150 double-unders
50 alternating DB snatches (22.5/15kg)
150 double-unders
INTERMEDIATE
For time:
100 double-unders
50 alternating DB snatches (15/10kg)
100 double-unders
BEGINNER
For time:
300 single-unders
50 alternating DB snatches (10/5kg)
300 single-unders
Time cap – 10mins
INTENDED STIMULUS
5:00-8:00.
Fast and furious grippy workout.
Challenge yourself to go unbroken on all movements.
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THURSDAY
SKILL
4 sets:
10 med-ball cleans
-Rest 90 seconds between sets
-Quality movement
RX
For reps:
AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (9/6kg)
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (9/6kg)
9 box jump-overs (24/20”)
INTERMEDIATE
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (9/6kg)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (9/6kg)
9 box jump-overs (24/20”)
BEGINNER
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/4kg)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/4kg)
9 box step-overs (20/12″)
INTENDED STIMULUS
30+ reps in the first AMRAP.
36+ reps in the second AMRAP.
84+ reps in the third AMRAP.
Loading and lower reps should allow for maintaining unbroken sets.
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FRIDAY
BENCHMARK – GWEN
RX
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.
SCORE: LOAD
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
INTENDED STIMULUS
Use the same load across all sets.
Rest 3:00-4:00 between sets.
All sets MUST be unbroken/touch-and-go.
Use a load that is challenging for 10 reps, but not a 10-rep-max.
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SATURDAY
In Pairs:
RX
Buy In:
1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2 etc )
Into:
10 Rounds of;
10 X Plate GTOH @20/15kg
10 X Plate OH Lunge
15/12 X Cals
*You do a round, I do a round (5 each)
Cash Out:
10->1 Burpees To Plate
Time Cap: 30 Mins
INTERMEDIATE
Buy In:
1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2)
Into:
10 Rounds of;
10 X Plate GTOH @15/10kg
10 X Plate OH Lunge
12/9 X Cals
*You do a round, I do a round (5 each)
Cash Out:
10->1 Burpees To Plate
BEGINNER
Buy In:
1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2)
Into:
10 Rounds of;
10 X Plate GTOH @10/5kg
10 X Lunge (bodyweight only)
10/7 X Cals
*You do a round, I do a round (5 each)
Cash Out:
10->1 Burpees To Plate
Time Cap: 30 Mins
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SUNDAY
Hero WOD – Barraza
In memory of U.S. Army Staff Sgt. Ricardo Barraza.
The Hero
Staff Sgt. Ricardo Barraza, 24, died on March 18, 2006, during combat operations for Operation Iraqi Freedom in Western Iraq, of wounds sustained from enemy small arms fire. Barraza was a squad leader assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, Wash.
RX
18 x AMRAP
200m Run
9 deadlifts (125/83kg)
6 burpee bar muscle-ups
Intermediate
18 x AMRAP
200m Run
9 deadlift, (102.5/70kg)
6 burpee Chest to bar
Beginner
18 x AMRAP
200m Run
9 deadlift (80/55kg)
6 burpee pull-ups
INTENDED STIMULUS
The reps will accumulate quickly during this long 18-minute workout.
Try not to go out of the gate too hard, and choose a deadlift weight that allows you to keep reps unbroken throughout the entire session.
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