AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
4 sets for load:
100-m DB farmers carry
1:00 sandbag bear hug hold
– Rest :10-:20 between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.
STRENGTH II
EMOM 12:
2 push jerks
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a rack if it is available.
STRENGTH III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a DB, a med ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
SKILL I
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as unbroken as possible.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the following scaling options: 1) Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. 2) Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
STAMINA I
For time:
800/1,000-m bike
Rest 1:00
1,600/2,000-m bike
Rest 2:00
2,400/3,000-m bike
Rest 3:00
3,200/4,000-m bike
– 20:00-26:00 of work (not including rest).
– Perform each bike at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
– Bike substitutions:
1) Run: 400-m, 800-m, 1,200-m, 1,600-m
2) Row: 400/500 m, 800/1,000 m, 1,200/1,500 m, 1,600/2,000 m
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TUESDAY:
SKILL WORK
Pre-Workout:
Every 2:00 for 5 sets:
3 bench press
-Increase loading across as many sets as possible.
-Percentages may range from 65-85%.
RX
6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB box step-up (15/22.5 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
INTERMEDIATE
6 rounds for time:
12 DB deadlifts (10/15 kg)
9 DB box step-up (10/15 kg) (51/61 cm)
200-m run
– Use two DBs.
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
BEGINNER
6 rounds for time:
12 DB deadlifts (10/7.5 kg)
9 box step-ups (12 in)
200-m run
– Use two DBs.
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
STIMULUS
-Finish each round in 2:00 or less.
-Unbroken deadlifts and step-ups.
-Finish each run in 1:00 or less.
-Fast intervals with a light DB load.
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WEDNESDAY:
SKILL WORK
Pre-workout:
6-5-4-3-2:
Front squats
RX
AMRAP 12:
9 pull-ups
3 front squats (42.5/60 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
INTERMEDIATE
AMRAP 12:
6 pull-ups
3 front squats (35/52.5 kg)
6 pull-ups
6 front squats
6 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
BEGINNER
AMRAP 12:
6 jumping pull-ups
3 front squats (25/35 kg)
6 jumping pull-ups
6 front squats
6 jumping pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.
STIMULUS
-Round of 21+.
-Pull-ups should remain unbroken throughout the workout.
-With a moderately light front squat load, strive to maintain unbroken sets of front squats as long as possible, and at least through the round of 9.
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THURSDAY:
HEAVY DAY
RX
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
STIMULUS
-Heavy day relative to your own capacity.
-Hold the same load (moderately heavy) for 5 sets and add load as you are able every 10:00.
-All reps should be touch-and-go; no resting the bar on the floor between reps.
-Lift once every 2:00.
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FRIDAY:
RX
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
INTERMEDIATE
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
BEGINNER
EMOM 10:
Even: row for max calories
Odd: 25 single-unders
Rest 5:00
For time:
1,200-m run
STIMULUS
-At least 10+ calories/1:00.
-Stronger rowers should aim to will approach 20+ calories.
-Advanced athletes should test how hard they can row and still perform double-unders unbroken.
-Newer athletes can pace the row and focus on getting as many double-unders as possible per round.
-The mile run should be an all-out effort, relative to your own tolerance.
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SATURDAY:
TEAM WOD
RX
For time in pairs:
50 deadlifts (70/102.5 kg)
70 wall-ball shots (6/9 kg) (9/10 ft)
90 KB swings (16/24 kg)
95/110 calories
80 KB swings
60 wall-ball shots
40 deadlifts
SCORE:
TOTAL TIME
INTERMEDIATE
For time in pairs:
50 deadlifts (60/85 kg)
70 wall-ball shots (6/9 kg) (9/10 ft)
90 KB swings (12/16 kg)
95/110 calories
90 KB swings
70 wall-ball shots
50 deadlifts
SCORE:
TOTAL TIME
BEGINNER
For time in pairs:
40 deadlifts (35/52.5 kg)
60 wall-ball shots (4/6 kg) (9/10 ft)
80 KB swings (8/12 kg)
70/95 calories
80 KB swings
60 wall-ball shots
40 deadlifts
SCORE:
TOTAL TIME
STIMULUS
-22:00-26:00.
-Moderately light loading.
-Spilt the reps between you as needed, one person working at a time.
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SUNDAY:
THE CHIEF
BENCHMARK
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.
RX
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
INTERMEDIATE
5 rounds of AMRAP 3:
3 power cleans (35/52.5 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
BEGINNER
5 rounds of AMRAP 3:
3 power cleans (30/42.5 kg)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
STIMULUS
-Perform 3+ rounds in each 3:00 AMRAP.
-Keep all movements unbroken for as many rounds as possible.
-Work for the entire 3:00. Don’t stop short.
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