AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
8 sets:
Every 2:00 complete:
2 push presses + 1 push jerk
– Increase load across as many sets as possible.
SKILL I
6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.
STAMINA I
For time:
300-cal. bike
– Use any bike available. If no bike is available, use a rower.
STAMINA II
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (15/22.5 kg)
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MONDAY:
SKILL WORK
Pre-workout:
3 sets:
Every 2:00:
8 DB Bulgarian split squats/leg
STIMULUS
– Pause at the bottom of the rep for 1 second before standing. Increase loading across each set.
RX
EMOM 18:
Min. 1 | 18 goblet squats (24/32 kg)
Min. 2 | 12 ring dips
Min. 3 | 18 V-ups
INTERMEDIATE
EMOM 18:
Min. 1 | 18 goblet squats (16/24 kg)
Min. 2 | 9 assisted ring dips
Min. 3 | 18 single leg alternating V-ups
BEGINNER
EMOM 18:
Min. 1 | 18 goblet squats (8/16 kg)
Min. 2 | 9 assisted box dips
Min. 3 | 18 tuck crunches
STIMULUS
– Aim for a consistent smooth pace on each movement, and the same rest transition each time.
– Scale the ring dip by using a band of box for assistance which allows full range of motion to be maintained.
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TUESDAY:
PARTNER WOD
RX
AMRAP 24:
With a partner:
Max distance row
– One partner works at a time switching as needed.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
STIMULUS
– 4,800-6,000 meters or more.
– Longer partner-based workout. Alternate turns on the rower as needed.
– Maintain a pace of at least a 2:30/500-m average.
– Push the pace each time on the rower because you get the opportunity to rest.
SKILL WORK
Post-workout:
EMOM 8:
Min. 1 | 10 KB/DB Z-presses
Min. 2 | 10 renegade rows/arm
STIMULUS
– Find one weight for both movements and stay there for the entire workout. Find a weight that isn’t too heavy because this will get tough quickly. Don’t expect much rest between movements in this one.
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WEDNESDAY:
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch
RX
For time:
100 alternating single-leg squats
50 thrusters (35/52.5 kg)
25 hang power snatches (35/52.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
50 alternating single-leg squats
50 thrusters (30/42.5 kg)
25 hang power snatches (30/42.5 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
100 alternating back step lunges
50 thrusters (20/30 kg)
25 hang power snatches (20/30 kg)
SCORE:
TOTAL TIME
STIMULUS
– 15:00-20:00.
– Faster and shorter time domain workout after yesterday’s long row.
– Smooth and steady on the pistols.
– Complete the thrusters in 5 sets or less.
– Complete the snatches in 4 sets or less.
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THURSDAY:
WOD 1:
ANNIE
BENCHMARK
RX
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
SCORE:
TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME
BEGINNER
For time:
50-40-30-20-10 reps of:
Single-unders
Feet-anchored sit-ups
SCORE:
TOTAL TIME
STIMULUS
– Faster, simpler couplet after a complex workout yesterday.
– Sub 10:00.
– Advanced athletes finish in less than 6:30.
– No more than 1:00 on the double-unders for the rounds of 50 and 40.
WOD 2:
With a partner:
Every 2:00 for 5 sets:
Max effort calorie bike
100m sandbag carry (moderate-heavy)
STIMULUS
– One person performs the sandbag carry run whilst partner performs max effort calories. As soon as partner returns from the carry run, swap.
– Sprint each set on the bike.
– Unbroken carries with the sandbag.
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FRIDAY:
RX
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
INTERMEDIATE
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
BEGINNER
Same as Intermediate
SKILL WORK
Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises
STIMULUS
– Perform at least 10 reps of the shoulder press and 5 reps of the strict muscle-up in each set.
– Choose a load for the shoulder press that allows you to perform at least 5, but no more than 10, unbroken reps.
– Perform as many sets within the minute as you wish.
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SATURDAY:
TEAM WOD
RX
4 rounds for time:
With a partner:
50 KB swings (24/32 kg)
60 box jump overs (20/24 in)
70 synchronized walking lunge steps
SCORE:
TOTAL TIME
INTERMEDIATE
4 rounds for time:
With a partner:
50 KB swings (16/24 kg)
60 box jump overs (20/24 in)
70 synchronized walking lunge steps
SCORE:
TOTAL TIME
BEGINNER
4 rounds for time:
With a partner:
50 KB swings (12/16 kg)
60 box jump overs (12/16 in)
70 synchronized walking lunge steps
SCORE:
TOTAL TIME
AFTER CLASS SKILL WORK
Post-workout:
4 sets:
10 KB side bends/side
1:00 double KB front-rack hold
STIMULUS
– 24:00-30:00.
– All reps are split evenly except for the walking lunges, which are performed together.
– Athletes perform 10 reps of the KB swing before switching.
– Athletes can break up the work however they would like, however, they should shoot for 5-10 reps at a time.
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SUNDAY:
SKILL WORK
Pre-workout:
EMOM 8:
Wall Walk + 20s Static Hold
– Movement should not exceed 30s of each minute to ensure equal work / rest ratio.
RX
AMRAP 25:
20 handstand push-ups
800-m run
INTERMEDIATE
AMRAP 25:
12 handstand push-ups
800-m run
BEGINNER
AMRAP 25:
15 piked push-ups
600-m run
– Rest 1:00 between rounds
STIMULUS
– 4-6 rounds.
– Handstand push-up defaults to kipping.
– Complete handstand push-ups in 4 sets or less.
– Run hard and keep the runs under 5:00 every round.
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