AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
7 sets for load:
1 snatch grip deadlift
1 snatch pull
1 power snatch
1 hang power snatch
– All four reps must be completed unbroken.
– Increase loading across as many sets as possible.
SKILL I
3 sets for completion and quality:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 seated leg raise hold
— Scale to keep :30 intervals to 3 sets or less
STAMINA I
AMRAP 10:
Max calorie bike
STAMINA II
EMOM 10:
7 sumo deadlift high pulls
— Use a weight that allows you to stay unbroken for all 10 sets.
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MONDAY:
HEAVY DAY
RX
7 sets for load:
3 overhead squats
Rest 2:00 between sets.
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
7 sets for load:
5 overhead squats
Rest 2:00 between sets.
SCORE:
LOAD
SKILL WORK
Post-workout:
EMOM 12:
Min. 1 | 12/15-cal. bike
Min. 2 | 15 burpees
Min. 3 | Rest
STIMULUS
– All sets 70% or higher.
– Build to a heavy set of 3-reps.
– For the finisher aim to complete the bike calories in :50 or less.
– The burpees can consume most of the 1:00, but you should aim for a few seconds to spare.
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TUESDAY:
RX
For time:
42/60 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (20/24 in) (15/22.5 kg)
Alternating DB snatches (15/22.5 kg)
then…
42/60 calorie row
– Use a single DB for step-ups and DB snatches.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30/42 calorie row
then…
21-15-9-3:
Knee-to-armpits
DB box step-ups (20/24 in) (10/15 kg)
Alternating DB snatches (10/15 kg)
then…
30/42 calorie row
– Use a single DB for step-ups and DB snatches.
SCORE:
TOTAL TIME
BEGINNER
For time:
21/30 calorie row
then…
21-15-9-3:
Hanging knee raises
DB box step-ups (12/20 in) (5/7.5 kg)
Alternating DB snatches (5/7.5 kg)
then…
21/30 calorie row
– Use a single DB for step-ups and DB snatches.
SCORE:
TOTAL TIME
STIMULUS
– Grippy little triplet.
– 11:00-17:00.
– Finish the calories in 3:00 or less.
– Maintain sets of at least 5 reps on the toes-to-bar.
– Keep moving on the DB box step-ups and DB snatches.
——
WEDNESDAY:
RX
5 rounds for time:
400-m run
12 DB hang power cleans (12.5/15 kg)
12 DB push press (12.5/15 kg)
– Use two DBs for all movements.
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
400-m run
12 DB hang power cleans (12.5/15 kg)
12 DB push press (12.5/15 kg)
– Use two DBs for all movements.
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
200-m run
20 DB hang power cleans (5/7.5 kg)
12 DB push press (5/7.5 kg)
– Use two DBs for all movements.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders
STIMULUS
– 11:00-16:00.
– Light DB load and large sets.
– Athletes should finish DB movements in 1-2 sets for the entire workout.
– Move at a faster pace than a walk on the carries.
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THURSDAY:
SKILL WORK
Pre-workout:
5 sets for load:
5 front squats
– Rest 2:00 between sets.
RX
AMRAP 10:
20 wall-ball shots (6/9 kg)(10/11 ft)
10 strict pull-ups
INTERMEDIATE
AMRAP 10:
20 wall-ball shots (4/6 kg)(10/11 ft)
5 strict pull-ups
BEGINNER
AMRAP 10:
12 wall-ball shots (2.7/4 kg)(10/11 ft)
6 ring rows
AFTER CLASS EXTRA
4 rounds:
:20 med-ball Russian twists (6/9 kg)
– Rest :10
:20 handstand hold
– Rest :10
STIMULUS
– 3-5 rounds.
– 1:00-1:30 for each movement.
– Higher wall-ball shot target.
– Wall-ball shots in 1-3. sets.
– Sets of 2+ on the pull-ups.
——
FRIDAY:
OPEN 23.3
——
SATURDAY:
TEAM WOD
RX
AMRAP 25 with a partner:
5-10-15-20…
Clean and jerk (55/85 kg)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
INTERMEDIATE
AMRAP 25 with a partner:
5-10-15-20…
Clean and jerk (42.5/60 kg)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
BEGINNER
AMRAP 25 with a partner:
5-10-15-20…
Clean and jerk (25/35 kg)
Synchronized sit-ups
box step-overs (12/20 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
STIMULUS
– Aim to complete the round of 25 clean and jerks+.
– 5-7 cleans per minute.
– Cycle through heavy clean and jerks with a partner.
——
SUNDAY:
HERO WOD ‘LUCE’
BENCHMARK
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
RX
3 rounds for time:
1,000-m run
10 muscle-ups
100 air squats
wear a weight best (7/10 kg)
INTERMEDIATE
3 rounds for time:
1,000-m run
20 burpee pull-ups
100 air squats
BEGINNER
3 rounds for time:
800-m run
20 ring rows
50 air squats
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