AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Snatch ladder:
EMOM until failure:
1 snatch (squat or power)
– Rx’d starting weight is 30/42.5 kg.
– Girls add 2.5 kgs and guys add 5 kgs to each side of the bar every minute.
SKILL I
5 sets:
10 ring dips
:30 L-sit hold
– L-sit hold can be performed from the ground, on rings, on boxes, hanging, etc.
SKILL II
EMOM 12:
10-20m handstand walk
——
MONDAY:
HEAVY DAY
RX
For load:
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
For load:
Power snatch
3-3-3-3-3-3-3
Hang squat snatch
3-3-3-3-3-3-3
SCORE:
LOAD
SKILL WORK
Rest, stretch, and recover
STIMULUS
– Last heavy snatch day was December 8, 2022.
– Aim to increase weight across sets.
– Start around 65-70% of your best power snatch.
——
TUESDAY:
SKILL
5 sets for load:
5 paused back squats
– Use 50-60% of your 1-rep-max
RX
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
AFTER CLASS EXTRA
Post-workout:
3 sets:
25 weighted GHD hip extensions
STIMULUS
– Simple structure workout with high power output.
– Expect lower body muscle fatigue.
– Perform 30-40 reps between both movements per round.
——
WEDNESDAY:
HEAVY DAY
RX
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
AFTER CLASS EXTRA
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.
STIMULUS
– Build to a heavy set of 3 bench presses, 3 shoulder presses, and 3 push presses.
– 10:00 for each lift.
– Rest 1:00-2:00 between sets.
——
THURSDAY:
18.1
BENCHMARK
RX
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (15/22.5 kg)
12/14 calorie row
INTERMEDIATE
AMRAP 20:
8 hanging knee raises
10 single-DB hang clean and jerks (10/15 kg)
12/14 calorie row
BEGINNER
AMRAP 20:
8 sit-ups
10 single-DB hang clean and jerks (5/10 kg)
12/14 calorie row
STIMULUS
– 9-12 rounds.
– Longer, moderate skill, pacing-focused workout.
– Complete the DB work in 2 sets or less.
– Complete most rounds of TTB in 2 sets or less.
– Maintain a quick but consistent pace on the rower.
——
FRIDAY:
RX
For time:
150 wall-ball shots (6/9 kg)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
150 wall-ball shots (4/6 kg)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.
SCORE:
TOTAL TIME
BEGINNER
For time:
100 wall-ball shots (3/4 kg)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
2:00 plank hold
2:00 handstand hold
STIMULUS
– 10:00-15:00.
– A fun spin on the Benchmark Karen with the addition of burpees to a plate.
– Athletes should aim for larger sets on the wall-ball shots, aiming for 15 reps at a time.
– Move through the burpees fast!
——
SATURDAY:
TEAM WOD
RX
With a partner:
00:00-15:00
AMRAP 15
60 synchro sit-ups
40 box jumps (20/24 in)
20 chest-to-bar pull-ups
15:00-18:00
Rest
18:00-28:00
AMRAP 10
50 double-unders
20 push-ups
INTERMEDIATE
00:00-15:00
With a partner:
AMRAP 15
60 synchro sit-ups
40 box jumps (20/24 in)
20 chin-over-bar pull-ups
15:00-18:00
Rest
18:00-28:00
AMRAP 10
1:00 double-unders
20 push-ups
BEGINNER
00:00-15:00
With a partner:
AMRAP 15
30 synchro sit-ups
20 box step-ups (12/20 in)
10 jumping chest-to-bar pull-ups
15:00-18:00
Rest
18:00-28:00
AMRAP 10
50 single-unders
15 push-ups
STIMULUS
– Sit-ups in 3:00 or faster.
– Split the box jumps and chest-to-bar as needed.
– Sets of 3+ on the chest-to-bar.
– Finish the double-unders in :60 or less.
– Ideally push-ups are done in 2-3 sets.
——
SUNDAY:
HERO WOD
BENCHMARK
This Firefighter Hero WOD is dedicated to Kevin Donnelly, FDNY, Ladder 3, who was killed on September 11, 2001.
Kevin Donnelly, 43, of Manhattan and Mineola, was a lieutenant in FDNY Ladder Company 3 in Manhattan. He was one of 12 members of the company lost while evacuating people in the north tower. His remains were recovered in March 2002.
RX
For time:
20 squat cleans (40/60 kg)
2000-m row
20 clean-and-jerks (40/60 kg)
INTERMEDIATE
For time:
20 squat cleans (30/42.5 kg)
1,600/2000-m row
20 clean-and-jerks (30/42.5 kg)
BEGINNER
For time:
20 squat cleans (15/20 kg)
1,200/1,600-m row
20 clean-and-jerks (15/20 kg)
——