AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 4:00 for 5 sets:
100-ft sandbag / d-ball bear-hug carry (heavy)
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.
STRENGTH II
7 sets:
3 weighted strict pull-ups
3 weighted strict dips
– Increase loading across as many sets as possible.
SKILL I
3 sets:
1 legless rope climb
3 rope climbs
:30 strict toes-to-ropes
– Rest 1:30
– Hang from the rope for the strict toes-to-ropes
STAMINA I
5 x AMRAP 4
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.
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WEDNESDAY:
SKILL WORK
Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders
RX
7 sets for load:
6 back-rack reverse lunges (3/leg)
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
7 sets for load:
10 back-rack reverse lunges (5/leg)
SCORE:
LOAD
STIMULUS
– Build to a heavy set of 3 lunges/leg.
– Lift once every 3:00.
– 3 lunges on one leg, then 3 lunges on the other.
– Reset to a neutral stance between all reps.
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THURSDAY:
RX
4 sets for AMRAP 4:
3 power cleans (40/60 kg)
6 front squat
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
INTERMEDIATE
4 sets for AMRAP 4:
3 power cleans (30/42.5 kg)
6 front squats
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
BEGINNER
4 sets for AMRAP 4:
3 power cleans (15/20 kg)
6 front squats
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.
STIMULUS
– 2+ rounds each AMRAP.
– Unbroken power cleans and front squats.
– Pull-ups in 1-2 sets.
– Enough rest push each AMRAP, but not enough to feel fully recovered.
– Start each AMRAP back at the power cleans.
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FRIDAY:
SKILL WORK
Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single.
RX
AMRAP 8:
2 wall walks
2 deadlifts (90/140 kg)
INTERMEDIATE
AMRAP 8:
2 wall walks
2 deadlifts (55/85 kg)
BEGINNER
AMRAP 8:
2 inch worms + push-up
2 deadlifts (25/35 kg)
STIMULUS
– 8+ rounds.
– Deadlifts may be singles.
– :10 or less of rest between reps.
– Full-body couplet with complimentary movement functions.
– High skill and heavy load.
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SATURDAY:
TEAM WOD
RX
AMRAP 30 with a partner:
23 box jump overs (20/24 in)
23 power snatches (30/42.5 kg)
23 overhead squats (30/42.5 kg)
23 knees-to-elbows
23 air bike calories
INTERMEDIATE
AMRAP 30 with a partner:
23 box jump overs (20/24 in)
23 power snatches (25/35 kg)
23 overhead squats (25/35 kg)
23 knees-to-elbows
23 air bike calories
BEGINNER
AMRAP 30 with a partner:
23 box step overs (12/20 in)
23 hang power snatches (15/20 kg)
23 overhead squats (15/20 kg)
23 hanging knee raises
23 air bike calories
STIMULUS
– 4-5 rounds.
– Split reps into smaller, faster sets with a partner; one person works while one rests.
– All loadings are intended to feel light.
– Practice a mix of muscle and power snatches to speed through the power snatch reps.
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SUNDAY:
Closed – NEW YEARS DAY 🎉
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