AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Snatch ladder:
EMOM until failure:
1 snatch (squat or power)
– Rx’d starting weight is 30/42.5 kg
– Girls add 1.25/2.5 kgs and guys add 2.5/5 kgs to each side of the bar every minute.
SKILL I
5 sets:
10 ring dips
:30 L-sit hold
– L-sit hold can be performed from the ground, on rings, on boxes, hanging, etc.
SKILL II
EMOM 12:
50-ft. handstand walk
STAMINA I
6 sets:
1:20 total distance on any machine
– Rest :40 between sets. Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.
——
MONDAY:
BANK HOLIDAY TEAM WOD
Rx
For time in pairs:
50-40-30-20-10
Ground to overhead (42.5/60 kg)
Calories
Sit-ups
– After each round perform 4 rope climbs
INTERMEDIATE
For time in pairs:
50-40-30-20-10
Ground to overhead (35/50 kg)
Calories
Sit-ups
– After each round perform 4 rope climbs
BEGINNER
For time in pairs:
50-40-30-20-10
Ground to overhead (15/20 kg)
Calories
Sit-ups
– After each round perform 8 rope pulls to stand
STIMULUS
– Split all work between you, one person working with one person resting.
——
TUESDAY:
SKILL WORK
Pre-workout:
5 sets for load:
5 back squats
– All sets between 70-80% of 1-rep max.
RX
AMRAP 10:
10 air squats
9 DB snatches, right arm (15/22.5 kg)
10 push-ups
9 DB snatches, left arm
INTERMEDIATE
10 air squats
9 DB snatches, right arm (10/15 kg)
10 push-ups
9 DB snatches, left arm
BEGINNER
AMRAP 10:
10 air squats
9 DB snatches, right arm (7.5/10 kg)
10 push-ups
9 DB snatches, left arm
AFTER CLASS EXTRA
Post-workout:
4 sets:
10 single-DB bent over rows/arm
10 single-DB glute bridges
STIMULUS
– 5-7+ rounds.
– Advanced athletes aim for 10 rounds.
– Complete the DB snatches unbroken.
– Push-ups in 2 sets or less.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.
RX
For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (55/85 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 pull-ups
30 shoulder-to-overheads (45/70 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
45 ring rows
30 shoulder-to-overheads (25/35 kg)
SCORE:
TOTAL TIME
STIMULUS
– Complete in 10:00 or less.
– Chest-to-bar pull-ups done in under 5:00.
– Shoulder-to-overhead load should allow for 7+ reps at a time.
– Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
– Build to a heavy set of 3 shoulder-to-overheads before the workout.
——
THURSDAY:
RX
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
20 burpee box overs (20/24 in)
400/500-m row
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
20 burpee box step-overs (12/20 in)
200/250-m row
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
EMOM 9:
Min. 1 | :30 GHD / Weighted / sit-ups
Min. 2 | :30 handstand hold / pike / plank
Min. 3 | :40 KB/DB side bends
AFTER CLASS EXTRA
8 rounds:
:20 double-unders / double-under practice
– Rest :10
STIMULUS
– 10:00-15:00.
– Rows and box jump-overs each in 2:30 or faster.
– Maintain the jump in the box jump over when scaling.
– Ascend a taller box than usual for the burpee box jump-over.
——
FRIDAY:
RX
For load:
15-12-9:
Thrusters
– Rest 3:00 between sets
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
Accumulate:
30 low ring muscle-up transitions
STIMULUS
– Heavy is relative to each athlete’s capacity.
– Increase loading across each set.
– Each set should be unbroken, but failure to do so still counts as a set.
– Rest at least 3:00 between sets.
——
SATURDAY:
TEAM WOD
RX
With a partner
AMRAP 12:
60 bar-facing burpees
30 front squats (52.5/80 kg)
10 bar muscle-ups
– Spilt the work between you, one person working the other resting.
Rest 2:00
With a partner
AMRAP 7:
25 sit-ups
18/25 cal. row
– One partner rows while the other sit-ups. Then switch.
Rest 2:00
With a partner
AMRAP 7:
25 GHD / weighted sit-ups
18/25 cal. bike
– One partner bikes while the other sit-ups. Then switch.
INTERMEDIATE
With a partner
AMRAP 12:
60 bar-facing burpees
30 front squats (42.5/60 kg)
10 jumping bar muscle-ups / chest to bar
– Spilt the work between you, one person working the other resting.
Rest 2:00
With a partner
AMRAP 7:
25 sit-ups
12/18 cal. row
– One partner rows while the other sit-ups. Then switch.
Rest 2:00
With a partner
AMRAP 7:
15 weighted sit-ups
12/18 cal. bike
– One partner bikes while the other sit-ups. Then switch.
BEGINNER
With a partner
AMRAP 12:
40 bar-facing burpees
30 front squats (15/20 kg)
10 jumping pull-ups
– Spilt the work between you, one person working the other resting.
Rest 2:00
With a partner
AMRAP 7:
10 sit-ups
7/10 cal. row
– One partner rows while the other sit-ups. Then switch.
Rest 2:00
With a partner
AMRAP 7:
10 sit-ups
7/10 cal. row
– One partner bikes while the other sit-ups. Then switch.
STIMULUS
– 1+ rounds of the first workout.
– Front squats should be completed in 4 sets or less.
– 1:30 or faster for both types of sit-ups.
– 2:00 or less on the bike and row each round.
– Attack the sit-ups and push a pace on the bike / rower that you can keep up.
——
SUNDAY:
HERO WOD
MORRISON
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
RX
For time:
50-40-30-20-10
Wall balls (6/9 kg)
Box jumps (20/24 in)
KB swings (16/24 kg)
INTERMEDIATE
For time:
50-40-30-20-10
Wall balls (6/9 kg)
Box jumps (20/24 in)
KB swings (12/16 kg)
INTERMEDIATE
For time:
50-40-30-20-10
Wall balls (3/4 kg)
Box step-ups (12/20 in)
KB swings (8/12 kg)
——