AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
5 sets for load:
3 snatch high pulls
– Rest exactly 2:00 between sets.
– All sets between 80-90% of 1RM snatch.
SKILL I
Every 2:00 x 5 sets:
:30 double-unders
5-10 unbroken chest-to-bar pull-ups
– Keep every set smooth and unbroken.
– AMRAP the 5th and final set.
SKILL II
Every 3:00 x 4 sets:
:30 handstand walk
Max-rep unbroken strict handstand push-ups
– Scale the handstand walk to :30 of handstand shoulder taps
– Perform the handstand push-ups immediately after the handstand walk.
STAMINA I
4 sets for consistency:
300-m row (moderate pace)
200-m row (fast pace)
100-m row (sprint pace)
– Rest 3:00 between sets.
– Maintain or increase each pace across all 4 sets.
STAMINA II
EMOM 20:
Min. 1 | 200-m run
Min. 2 | 12/15-calorie C2 bike
Min. 3 | 10 DB box step-overs (20 in)
Min. 4 | Rest
– Use two DBs.
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MONDAY:
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
RX
AMRAP 7:
30 double-unders
3 power cleans (60/92.5 kg)
INTERMEDIATE
AMRAP 7:
30 double-unders
3 power cleans (45/70 kg)
BEGINNER
AMRAP 7:
30 single-unders
3 power cleans (20/30 kg)
STIMULUS
– 6-10 rounds.
– Quick singles on the power cleans.
– Double-unders and cleans each done in :45 or less.
– Start with a sprint pace and hang on to it as long as possible.
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TUESDAY:
HEAVY DAY
RX
For load:
3-2-2-1-1-1-1:
Weighted pull-ups
SCORE:
LOAD
INTERMEDIATE
7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.
BEGINNER
7 sets for reps:
1-5 banded strict pull-ups
– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.
SKILL WORK
Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups
STIMULUS
– Loaded gymnastics day!
– Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up.
– Rest 2:00-3:00 between sets.
– 20:00 total clock.
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WEDNESDAY:
SKILL WORK
Pre-workout:
5 sets:
3 Front Squats
75-80%
Go every 2.30 mins
RX
4 Rounds:
AMRAP 3
6 V-Ups
9 Goblet Squats (16/24 kg)
12 Burpees
1:00 rest between intervals
INTERMEDIATE
4 Rounds:
AMRAP 3
6 Single leg alternating V-Ups
9 Goblet Squats (12/16 kg)
12 Burpees
1:00 rest between intervals
BEGINNER
4 Rounds:
AMRAP 3
6 Sit-Ups
9 Goblet Squats (6/10 kg)
12 Burpees
1:00 rest between intervals
STIMULUS
– Aim for 2 rounds+ each interval
– Unbroken movements
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THURSDAY:
SKILL
Pre-workout:
5 sets for load:
5 hang power snatches
– Pause with the bar at mid-thigh for :02.
– Rest 2:00 between sets.
RX
For time:
50 calorie row
50 overhead squats (35/52.5 kg)
50 alternating DB snatches (15/22.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
50 calorie row
50 overhead squats (25/34kg)
50 alternating DB snatch (12.5/15 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
40 calorie row
40 overhead squats (15/20 kg / PVC)
40 alternating DB snatches (7.5/10 kg)
SCORE:
TOTAL TIME
AFTER CLASS EXTRA
Post-workout:
Accumulate:
3:00 weighted plank hold (15/20 kg)
STIMULUS
– Finish in 7:00-13:00.
– Complete the row in 2:00-3:30.
——
FRIDAY:
RX
For time:
27-21-15-9:
Sumo deadlift high pulls (30/42.5 kg)
Thrusters
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
27-21-15-9:
Sumo deadlift high pulls (25/35 kg)
Thrusters
SCORE:
TOTAL TIME
BEGINNER
For time:
21-15-9-6:
Sumo deadlift high pulls (15/20 kg)
Thrusters
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– You choose the load.
– Must be able to hold for at least :30/movement.
STIMULUS
– 7:00-12:00.
– The barbell load should be light. Use the same weight for both movements.
– Complete the rounds of 27 and 21 in 2-3 sets for each movement.
– Finish the 27 sumo deadlift high pulls by 2:00 and the 27 thrusters by 4:00.
——
SATURDAY:
TEAM WOD
RX
AMRAP 25:
20 GHD sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)
200m run together
SCORE:
TOTAL TIME
INTERMEDIATE
AMRAP 25:
20 medball sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (6/9 kg) (9/10 ft)
200m run together
SCORE:
TOTAL TIME
BEGINNER
AMRAP 25:
20 AbMat sit-ups
20 burpee box step-overs (12/16 in)
20 wall-ball shots (4/6 kg) (9/10 ft)
SCORE:
TOTAL TIME
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SUNDAY:
HERO WOD ‘343’
BENCHMARK
‘343’ is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
RX
For Time:
100 Deadlifts (60/40 kg)
100 Power Cleans (30/42.5 kg)
100 Ground-to-Overheads (25/35 kg)
43 Burpees
INTERMEDIATE
For Time:
100 Deadlifts (50/35 kg)
100 Power Cleans (25/35 kg)
100 Ground-to-Overheads (15/25 kg)
43 Burpees
BEGINNER
For Time:
70 Deadlifts (30/42.5 kg)
60 Power Cleans (15/20 kg)
50 Ground-to-Overheads (15/20 kg)
40 Down ups
partition as needed (eg. 10 rounds of 7, 6, 5, 4 reps in order)
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