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After Class / Open Gym Extra:

STRENGTH I
EMOM 14:
Min. 1 | 3 deadlift
Min. 2 | 12/9 cal. row
– Increase loading and pace across as many sets as possible.

SKILL I
EMOM 10:
Minute 1 | :15 ring muscle-ups
Minute 2 | :15 bar muscle-ups

SKILL II
Accumulate:
2:00 L-sit hold
50 seated leg raises

STAMINA I
20 sets for distance:
:20 run, row, bike, or ski
– Rest :10

——

Monday:

SKILL WORK
Pre-workout:
EMOM 10:
1 thruster
Build to a Heavy Single

WOD

RX
For time:
15 thrusters (42.5/60 kg)
30 GHD sit-ups / weighted sit-ups
12 thrusters
24 GHD sit-ups / weighted sit-ups
9 thrusters
18 GHD sit-ups / weighted sit-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
15 thrusters (30/42.5 kg)
30 weighted sit-ups
12 thrusters
24 weighted sit-ups
9 thrusters
18 weighted sit-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
15 thrusters (15/20 kg)
30 sit-ups
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups
SCORE:
TOTAL TIME

STIMULUS
– Finish the workout in 6:00-10:00.
– Heavy thrusters at a lower volume, avoid scaling too light.
– Complete the thrusters in 1-3 sets each round.
– Spend no more than 1:30 on the Sit-ups.

——

Tuesday:

SKILL WORK
Pre-workout:
5 attempts:
Max distance in 5 broad jump attempts

WOD

RX
5 rounds for time:
15 barbell lunges (42.5/60 kg)
75 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
15 barbell lunges (30/42.5 kg)
1:00 double-unders
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
15 barbell lunges (15/20 kg)
75 single-unders
SCORE:
TOTAL TIME

STIMULUS
– Finish the workout in 10:00-15:00.
– Use a moderately heavy load for the barbell lunge in back rack position.
– Aim to perform at least 7 reps every time they pick the barbell to perform the lunge.
– Each round should take at least 2:00 but no more than 3:00.

——

Wednesday:

WOD

RX
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)

INTERMEDIATE
AMRAP 20:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)

BEGINNER
AMRAP 20:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)

SKILL WORK
Rest, stretch, recover

STIMULUS
– You should aim for 5-8+ rounds today.
– Smooth and steady grind throughout the entire workout.
– Scale load rather than changing the movement.

Thursday:

SKILL WORK
Pre-workout:
Build up to a heavy 1-rep squat clean

WOD

RX
AMRAP 7:
10 squat cleans (30/42.5 kg)
20 sit-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 7:
10 hang squat cleans (15/20 kg)
20 sit-ups

STIMULUS
– 3-5+ rounds
– Use the arms to “kip” the sit-up to increase speed during the workout.
– Cleans should feel light and sit-ups should be completed in large sets.
– Focus on keeping your chest up and pushing your hips back on the descent while cycling cleans.

——

Friday:

Heavy Day

RX
5 sets for load:
10 shoulder presses
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
4 sets:
:20 lateral hops over a bar
– Rest :10
:20 chin-ups
– Rest :10

STIMULUS
– Work on building upper-body strength and increasing range of motion overhead.
– Increase the load across as many sets as possible.
– Fight to keep the elbows in front of the bar on every rep.
– Move the bar in the straightest bar path possible.
– Rest 2:00-2:30 between sets.

——

Saturday:

RX
For time:
In pairs
18 Rounds YGIG by movement
1 legless rope climb (15 ft)
10 alternating DB snatches (20/30 kg)
10 Burpees
Then…
400m DB farmers carry
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
In pairs
18 Rounds YGIG by movement
1 rope climb (15 ft)
10 alternating DB snatches (15/22.5 kg)
10 Burpees
Then…
400m DB farmers carry
SCORE:
TOTAL TIME

BEGINNER

For time:
In pairs
18 Rounds YGIG by movement
2 pull-to-stands
10 alternating DB snatches (7.5/12.5 kg)
10 Burpees
Then…
400m DB farmers carry
SCORE:
TOTAL TIME

STIMULUS
– Aim to finish this workout in under 35 minutes.
– Strengthen your upper body today.
– Challenge yourself with a heavier dumbbell.
– This workout is going to create a chaotic environment for your upper body.

——

Sunday:

SKILL WORK
Pre-workout:
Dumbbell Technique

‘DT – Afterburner’

RX
5 rounds for time:
15/12 Cal Bike
12 DB deadlift (2x 20/25 kg)
9 DB hang power cleans
6 DB shoulder-to-overhead
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
15/12 Cal Bike
12 DB deadlift (2x 12.5/17.5 kg)
9 DB hang power cleans
6 DB shoulder-to-overhead
SCORE:
TOTAL TIME

BEGINNER

5 rounds for time:
12/9 Cal Bike
12 DB deadlift (2x 5/10 kg)
9 DB hang power cleans
6 DB shoulder-to-overhead
SCORE:
TOTAL TIME

STIMULUS
– Aim to finish this workout in under 20 minutes.
– Challenge yourself with a heavier pair of dumbbells by using sound technique to lift throughout.
– Pace the workout so that you can cycle reps without failing.
– The limitation is likely to be the STOH, therefore ensure that Push Jerk or Split Jerk reps are used consistently.

——