After Class / Open Gym Extra:
STRENGTH I
Every :30 x 10 sets:
3 deadlifts
– Perform 3-reps unbroken
– Use at least 50% of your 1-rep max
SKILL I
EMOM 12:
Min. 1 | 12 alternating single-leg squats
Min. 2 | 4 single DB overhead squats / arm
– Focus on quality of movement before increasing load.
STAMINA I
Every 4:00 for 5 sets:
300 yd shuttle run
– 50 yds out and back followed by 100 yds out and back.
– This should be as much of a sprint as possible.
STAMINA II
For time:
10,000-m bike
– Start at 50 rpm’s, then every 1,000-m, increase by 5 rpm’s.
——
Monday:
A.
Skill Work
Pre-workout:
On a 8:00 clock:
Build up to a 2-Rep Power Snatch
B.
WOD
Rx
For Time:
21-15-9
Snatches @52.5/35kg
Box Jumps @24/20”
Intermediate
For Time:
21-15-9
Snatches @43/30kg
Box Jumps @24/20”
Beginner
For Time:
21-15-9
Snatches @20/15kg
Box Jumps @20/16”
Stimulus:
– Complete the workout between 5:00-10:00.
– Perform the first set of snatches in 3 sets or less.
– Fast-paced sprint workout with minimal rest.
——
Tuesday:
A.
WOD
Rx
For Time:
100 Double-Unders
21 Front Squats @52.5/35kg
21 Push Presses @52.5/35kg
100 Double-Unders
15 Front Squats
15 Push Presses
100 Double-Unders
9 Front Squats
9 Push Presses
B.
Rest 3:00
Then on a 5:00 clock:
Build up to a 1-Rep Clean and Jerk
Intermediate
A.
For Time:
1:00 Double-Unders
21 Front Squats @43/30kg
21 Push Presses @43/30kg
1:00 Double-Unders
15 Front Squats
15 Push Presses
1:00 Double-Unders
9 Front Squats
9 Push Presses
(Time Cap: 15 Mins)
B.
Rest 3:00
Then on a 5:00 clock:
Build up to a 1-Rep Clean and Jerk
A.
Beginner
For Time:
100 Single-Unders
21 Front Squats @20/15kg
21 Push Presses @20/15kg
100 Single-Unders
15 Front Squats
15 Push Presses
100 Single-Unders
9 Front Squats
9 Push Presses
(Time Cap: 15 Mins)
B.
Rest 3:00
Then on a 5:00 clock:
Build up to a 1-Rep Clean and Jerk
Stimulus:
– Finish A in 9:00-12:00.
– Spend no more than 1:30 on each set of the double-unders.
– Complete the round of 21 in 1-3 sets for each movement.
– Aim to lift 85-90% of your 1RM C & J.
– Make your first attempt a safe weight to ensure you score, then increase the load over 2-4 attempts max.
——
Wednesday:
A.
WOD
Rx
4 Rounds for Reps:
3:00-Cals
1:00 Muscle-Ups
Intermediate
4 Rounds for Reps:
3:00-Cals
1:00 Pull-Ups
Beginner
4 Rounds for Reps:
3:00-Cals
1:00 Ring Rows
B.
Skill Work
Post-workout:
5 Sets for Load:
5 Strict Weighted Pull-Ups
——
Thursday:
Heavy Day
A.
Skill Work
Pre-workout:
On a 6:00 clock:
Build up to a Max-Height Box Jump
B.
WOD
10 Sets for Load:
2 Back Squats
Stimulus:
– Lift heavy across all sets.
– Aim for 85-90% of heaviest back squat.
– New set every 2:00.
– Practice moving heavy loads with consistency
——
Friday:
A.
Skill Work
Pre-workout:
EMOM 5:
1-5 Wall Walks
B.
WOD
Rx
5 Rounds For Time:
1:00 Handstand Hold
21 Toes-To-Bars
Intermediate
5 Rounds For Time:
1:00 Handstand Hold
21 Knees-To-Armpits
Beginner
5 Rounds For Time:
1:00 Plank Hold
21 Sit-Ups
Stimulus:
– Complete the workout in 15:00 or less.
– Complete the handstand holds in 1-3 sets each round.
– Spend no more than 1:30 on the toes-to-bars.
——
Saturday:
Team WOD
In Pairs
Rx
3 Rounds For Time:
20 Deadlift @100/70kg
200 Double Under
20 Burpee Over Box @24/20”
100/80 Cal Erg
20 Bar MU
Intermediate
3 Rounds For Time:
20 Deadlift @70/47.5kg
200 Double Under
20 Burpee Over Box @24/20”
100/80 Cal Erg
20 Jumping Bar MU / Burpee C2B Pull Up
Beginner
3 Rounds For Time:
20 Deadlift @50/35kg
300 Single Under
20 Burpee Over Box @20/16”
80/60 Cal Erg
20 Burpee Jumping Pull Up
Time Cap: 30 Mins
Stimulus:
– Sets of 5 each on the deadlift, box and rig
– Aim for longer sets each on the jump rope and cals, get in a consistent rhythm early on and maintain the pace
——
Sunday:
Hero WOD ‘Nick’
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
Rx
12 Rounds For Time:
10 DB Hang Squat Clean @2 x 20/12.5kg
6 HSPU on DBs
Intermediate
12 Rounds For Time:
10 DB Hang Squat Clean @2 x 15/10kg
6 DB Push Press
Beginner
12 Rounds For Time:
10 DB Hang Squat Clean @2 x 10/5kg
6 DB Z-Press
Time Cap: 30 Mins
——