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After Class / Open Gym Extra:

STRENGTH I
Every 4:00 for 5 sets:
100-ft d-ball bear-hug carry (50/70 kg)
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.

SKILL I
Every 2:00 for 6 sets:
2-4 strict deficit handstand push-ups + 2-4 kipping deficit handstand push-ups
– Adjust the deficit as needed to complete all 4-8 reps unbroken.
– Aim to always complete an equal number of strict and kipping reps each set.

SKILL II
On a 7:00 clock:
1-2-3-4 … etc.
Left leg single-leg squats
Right leg single-leg squats
– For this skill work, each set MUST be unbroken, without letting the free leg ever touch the floor. If you lose balance or need to rest, restart the set.

STAMINA I
EMOM 15:
Min. 1 | 15/20-cal. row, ski, or bike
Min. 2 | 75 double-unders
Min. 3 | Rest
– Finish both movements in under 1:00 or scale to finish in under :45.

STAMINA II
2 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
– Each run should be a hard effort relative to the distance being performed. No pacing.

——

Monday:

SKILL WORK
EMOM 10:
1 snatch
– Increase load across as many sets as possible.

RX
9-6-3 reps for time:
Snatches (61/84 kg)
Burpee box jump-overs (24/30 in)
SCORE: 
TOTAL TIME

INTERMEDIATE
9-6-3 reps for time:
Snatches (42.5/60 kg)
Burpee box jump-overs (24/30 in)
SCORE: 
TOTAL TIME

BEGINNER
9-6-3 reps for time:
Snatches (25/35 kg)
Burpee box step-overs (12/20 in)
SCORE: 
TOTAL TIME

INTENDED STIMULUS
– Finish this workout in 7 minutes or less.
– The best athletes in the world finish this workout in under 3:00.
– It is okay for you to not finish this workout today, but we want you to at least reach the round of 3 before getting time capped.
– The snatch weight should be moderately heavy today. Find a weight that challenges you but also a weight that you won’t fail. The majority of us should be performing single repetitions.
– The box is higher than normal. You are allowed to use your hands to assist yourself to get over the box if needed.

——

Tuesday:

RX
For time:
18/25-cal
20 GHD sit-ups
5 bar muscle-ups
18/25-cal
20 toes-to-bars
5 bar muscle-ups
18/25-cal
20 single-leg squats
5 bar muscle-ups
18/25-cal
20 walking lunges
5 bar muscle-ups
SCORE: 
TOTAL TIME

INTERMEDIATE
For time:
15/21-cal
20 weighted sit-ups
5 pull-ups
15/21-cal
20 knees to armpits
5 pull-ups
15/21-cal
20 heel hook single-leg squats
5 pull-ups
15/21-cal
20 walking lunges
5 pull-ups
SCORE: 
TOTAL TIME

BEGINNER
For time:
9/12-cal
20 sit-ups
5 ring rows
9/12-cal
20 hanging knee raises
5 ring rows
9/12-cal
20 air squats
5 ring rows
9/12-cal
20 walking lunges
5 ring rows
SCORE: 
TOTAL TIME

INTENDED STIMULUS
– Today’s workout mixes monostructural and gymnastics elements. Combined, these movements result in fatigue and breathlessness and make the bar muscle-ups / pull ups more difficult.
– Beginner and intermediate athletes should finish today’s workout between 13:00-18:00, but no longer than 20:00.
– Advanced athletes should push to finish today’s workout as close to 12:00 as possible.
– Finish each set if calories in 1:30 or less.

——

Wednesday:

RX
AMRAP 10:
15 deadlifts (42.5/60 kg)
15 hand-release push-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 10:
15 deadlifts (25/35 kg)
15 hand-release push-ups

SKILL WORK
Post-workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

INTENDED STIMULUS
– Advanced athletes push for 10+ rounds while everyone completes 7+.
– Average between :45-1:15 per round.
– Keep both movements unbroken for at least 3 rounds, then finish the work in 3 sets or less.
– Good opportunity to practice moving at high speed while staying focused and upholding a high degree of movement quality.

——

Thursday:

Heavy Day

SKILL WORK
Pre-workout:
Accumulate:
30 Kang squats

RX
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
SCORE: 
LOAD

INTERMEDIATE
Same as Rx’d
SCORE: 
LOAD

BEGINNER
Same as Rx’d
SCORE: 
LOAD

INTENDED STIMULUS
– Lift a relatively heavy load for multiple reps across multiple sets.
– Increase load across each set if able to do so.
– Plan to lift your heaviest load on the eighth or ninth set.
– Rest appropriately 2:00 between lifts.

——

Friday:

SKILL WORK
Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

RX
AMRAP 15:
15 DB rows, left arm (15/22.5 kg)
15 DB rows, right arm
15-m handstand walk
 
INTERMEDIATE
AMRAP 15:
15 DB rows, left arm (10/15 kg)
15 DB rows, right arm
5 wall walks

BEGINNER
AMRAP 15:
15 DB rows, left arm (5/7.5 kg)
15 DB rows, right arm
15-m bear crawl

INTENDED STIMULUS
– Aim for quality over quantity.
– Challenge themselves with a heavier dumbbell for today’s workout, however you should be able to do at least 5 reps in a row without having to put the dumbbell down.
– The handstand walk in today’s workout gives us a great opportunity to work on a high skill. For some athletes, you can try to move fast and go for big unbroken sets. Other athletes may just try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

——

Saturday:

RX
For time with a partner:

36 synchro burpees
24 synchro sit-ups

12 clean and jerks (55/85 kg)

30 synchro burpees
15 synchro sit-ups

10 clean and jerks (60/92.5 kg)

24 synchro burpees
12 synchro sit-ups

8 clean and jerks (65/100 kg)
12 synchro sit-ups
24 synchro burpees
10 clean and jerks (60/92.5 kg)
15 synchro sit-ups
30 synchro burpees
12 clean and jerks (55/85 kg)
24 synchro sit-ups
36 synchro burpees

INTERMEDIATE
For time with a partner:

36 synchro burpees
24 synchro sit-ups

12 clean and jerks (37.5/55 kg)

30 synchro burpees
15 synchro sit-ups

10 clean and jerks (42.5/62.5 kg)

24 synchro burpees
12 synchro sit-ups

8 clean and jerks (47.5/70 kg)
12 synchro sit-ups
24 synchro burpees
10 clean and jerks (42.5/62.5 kg)
15 synchro sit-ups
30 synchro burpees
12 clean and jerks (37.5/55 kg)
24 synchro sit-ups
36 synchro burpees

BEGINNER
For time with a partner:

36 synchro down ups
24 synchro sit-ups

12 clean and push presses (15/20 kg)

30 synchro down ups
15 synchro sit-ups 

10 clean and push presses (20/27.5 kg)

24 synchro down ups
12 synchro sit-ups

8 clean and push presses (25/35 kg)
12 synchro sit-ups
24 synchro down ups
10 clean and push presses (20/27.5 kg)
15 synchro sit-ups
30 synchro down ups
12 clean and push presses (15/20 kg)
24 synchro sit-ups
36 synchro down ups

INTENDED STIMULUS
– Aim to complete the workout in less than 30:00.
– Perfume a squat clean or power clean and jerk as needed.
– Perform single repetitions during the clean and jerks with about :15-:30 of rest between reps.
– Speed up on the burpees together if you are not struggling with the cleans.

——

Sunday:

Hero WOD ‘Martin McWilliams’

This Firefighter Hero WOD Martin McWilliams, FDNY, Engine 22, who was killed on September 11, 2001.
Martin McWilliams, 35, of Kings Park, was a member of the city fire department’s Engine 22 in Manhattan. The last time his mother, Mary McWilliams Smith of Baiting Hollow, spoke with him was about 9 a.m. “He said they were on their way right now and he said, ‘Oh, this is the big one.’ His body was recovered two days later.

RX
For time:
400-m run
50 wall ball shots (6/9 kg)
5 back squats (85/125 kg)
50 push-ups
5 deadlifts (85/125 kg)
50 air squats
400-m run

INTERMEDIATE
For time:
400-m run
50 wall ball shots (6/9 kg)
5 back squats (55/85 kg)
50 push-ups
5 deadlifts (55/85 kg)
50 air squats
400-m run

BEGINNER
For time:
400-m run
40 wall ball shots (3/6 kg)
5 back squats (30/45 kg)
30 box push-ups
5 deadlifts (30/45 kg)
40 air squats
400-m run

——