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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
5 sets of the complex for load:
2 hang power cleans + 1 push jerk
– Rest 2:00-3:00 between sets.

– Increase loading across as many sets as possible.
– Unbroken reps.
– Begin the first set around 60-70% of your 1-rep max power clean.

STRENGTH II
3 sets for load:
10 weighted strict dips
20 double-dumbbell bench presses
30 weighted hip extensions
– Rest 2:00-3:00 between sets.

– Use loads that allow you to complete the reps in 3 sets or less.
– Increase or decrease the loading as needed.
– Perform ring dips or straight bar dips.
– If you are unable to add load to the dips, use a band or feet for assistance.

SKILL I
EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max distance handstand walk

– This is a great time to practice double-unders even if you get frustrated.
– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.

ACCESSORY I
3 sets:
10 strict toes-to-bars
20 GHD sit-ups
100-m DB farmers carry
– Rest as needed between movements.

STAMINA I
For time:
240/300-cal C2 Bike

– 14:00-20:00.
– Stamina and endurance with a monostructural movement.
– Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.

Modifications:
C2 Bike | 190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal SkiErg

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MONDAY:

RX
For time:
21-15-9:
Sumo deadlift high pulls (35/52.5 kg)
Toes-to-bars
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21-15-9:
Sumo deadlift high pulls (25/35 kg)
Knees-to-elbows
SCORE:
TOTAL TIME

BEGINNER
For time:
15-12-9:
Sumo deadlift high pulls (15/20 kg)
Knees-above-hips
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
EMOM 12:
2 front squats
– Increase loading across as many sets as possible.
– Begin the first set around 70-75% of your best front squat.

STIMULUS
-Sub 5:00.
-Sumo deadlift high pulls in 1-2 sets each round.
-Toes-to-bar reps in 1-3 sets each round.

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TUESDAY:

DISRUPTED ‘DT’ HERO WOD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RX
Every 3:00 for 7 rounds:
12 deadlifts (47.5/70 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
SCORE:
TOTAL TIME

INTERMEDIATE
Every 3:00 for 7 rounds:
12 deadlifts (35/52.5 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
SCORE:
TOTAL TIME

BEGINNER
Every 3:00 for 5 rounds:
9 deadlifts (15/20 kg)
6 hang power cleans
3 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
SCORE:
TOTAL TIME

STIMULUS
-Twist on the Hero workout DT.
-Finish most rounds in 1:00 or less.
-First 3 rounds unbroken.
-For most, jerks will determine load.

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WEDNESDAY:

SKILL WORK
Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump

RX
8 rounds for time:
8 alternating DB hang snatches (15/22.5 kg)
8 box clearing jumps (24/30 in)
SCORE:
TOTAL TIME

INTERMEDIATE
8 rounds for time:
8 alternating DB hang snatches (10/15 kg)
8 box jump-overs (20/24 in)
SCORE:
TOTAL TIME

BEGINNER
8 rounds for time:
8 alternating DB hang snatches (5/7.5 kg)
8 box step-up overs (12/20 in)
SCORE:
TOTAL

STIMULUS
-9:00-12:00.
-Hang power snatches are alternating and should be unbroken every round.
-Adjust box jump pace so athletes can maintain unbroken sets of hang snatches.
-Fast workout with consistent movement.

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THURSDAY:

HEAVY DAY

RX
For load:
5-5-5-5-5:
Push press
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

SKILL WORK
Post-workout:
EMOM 6:
:30 handstand walk or shoulder taps
:30 rest

STIMULUS
-Last tested heavy push press on Sept 19, 2023.
-Work up to 5 push presses at or above 75% and stay there for all 5 sets.
-Rest 2:00-3:00 minutes between sets.

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FRIDAY:

RX
On a 12:00 clock:
50-calorie row
40 KB swings (16/24 kg)
30 KB goblet squats
20 burpees
Max rope climbs

INTERMEDIATE
Same as RX’d

BEGINNER
On a 12:00 clock:
40-calorie row
30 KB swings (8/12 kg)
20 KB goblet squats
10 burpees
Max pull-to-stands

SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or KB.
– Build in load as desired through all 10 reps.

STIMULUS
-Score is total rope climbs; aim for 4+ climbs.
-You should have 2:00+ on the rope.
-Aim to complete the total sets of kettlebell swings, lunges, and burpees without resting and in 2 sets max.

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SATURDAY:

TEAM WOD
PARTNER HERO WOD ‘BADGER’
(Modified)

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, Califor nia, who was killed during combat operations in Iraq on Dec. 11, 2007. He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

*Unmodified Badger has squat cleans instead of power snatches, if you are not doing Sundays WOD feel free to clean instead of snatch today.

RX
3 rounds for time with a partner:
30 power snatches (30/42.5 kg)
30 pull-ups
800-meter run
– Partners run together but break up the snatches and pull-ups as needed.
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time with a partner:
30 power snatches (20/30 kg)
30 pull-ups
800-meter run
– Partners run together but break up the snatches and pull-ups as needed.
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time with a partner:
30 power snatches (15/20 kg)
30 jumping pull-ups
600-meter run
– Partners run together but break up the snatches and pull-ups as needed..
SCORE:
TOTAL TIME

STIMULUS
-20:00-30:00.
-Modified partner version of the Hero workout Badger in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
-Athletes split the cleans and pull-ups as needed and run together.
-Sets of snatches and pull-ups each in less than 2:00 each round.

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SUNDAY:

Rory’s Hope Memorial WOD

AMRAP 35
4 squat cleans (55/80 kg)
6 bar over burpees
23 cals

-Scale Squat clean weight to around 80% of 1RM as needed

Donate To Rory’s Hope

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