AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 2:00 for 7 sets:
3 split jerks
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best jerk.
– Increase load as desired.
SKILL I
EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Challenge: Start each rope climb from a seated position on the floor.
STAMINA I
On a 2:00 clock until failure:
3 burpees
3 cal. bike (Use any bike)
– Add 1 rep to each movement after each successful set. Set two will be 4 and 4. Set three will be 5 and 5
– Rest with any remaining time in the 2:00.
——
MONDAY:
RX
AMRAP 20:
10 single-arm KB swings, right (16/24 kg)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (30/42.5 kg)
10 barbell back rack lunges, left
– KB swings to eye level.
INTERMEDIATE
AMRAP 20:
10 single-arm KB swings, right (12/16 kg)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (25/35 kg)
10 barbell back rack lunges, left
– KB swings to eye level.
BEGINNER
AMRAP 20:
10 single-arm KB swings, right (8/12 kg)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (15/20 kg)
10 barbell back rack lunges, left
– KB swings to eye level.
STIMULUS
– Complete 5-7+ rounds.
– Light KB and barbell.
– Perform unbroken sets of KB swings and lunges.
——
TUESDAY:
SKILL WORK
Pre-workout:
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
RX
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
INTERMEDIATE
3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
BEGINNER
3 rounds for reps:
1:00 seated DB press
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
STIMULUS
– Fun gymnastics heavy day. Encourage athletes to get uncomfortable and work on weaknesses.
– Test skills under fatigue.
——
WEDNESDAY:
HEAVY DAY
RX
7 sets for load:
5 front squats
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
AMRAP 8
2, 2, 4, 4, 6, 6, 8…
Burpee
D-Ball / Sandbag over shoulder (heavy)
– Keep adding 2 reps to each movement each round
STIMULUS
– 7 heavy sets across.
– All sets between 70-80% of 1-rep-max.
– Rest 3:00 between sets.
——
THURSDAY:
SKILL WORK
Pre-workout:
EMOM 7:
1 deadlift
– Build to a heavy single.
RX
AMRAP 13:
8 deadlifts (47/70 kg)
5 hang power cleans (47/70 kg)
3 bar muscle-ups
INTERMEDIATE
AMRAP 13:
8 deadlifts (35/52.5 kg)
5 hang power cleans (35/52.5 kg)
3 burpee pull-ups
BEGINNER
AMRAP 13:
8 deadlifts (25/35 kg)
5 hang power cleans (25/35 kg)
3 jumping pull-ups
STIMULUS
– 6-10 rounds.
– Moderate load that athletes should be able to move quickly for unbroken rounds or with deliberate breaks for grip.
– This workout will get grippy, so aim to break the work up intentionally to preserve grip for the full 13:00.
——
FRIDAY:
SKILL
3 sets for load:
7 power cleans
2 drop sets:
3 power cleans
– Use 90% of your best set of 7.
– All sets should be unbroken.
– Drop sets should be clean and crisp.
RX
For time:
800/1,000-m row
40 v-ups
600/750-m row
40 v-ups
400/500-m row
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
800/1,000-m row
40 alternating v-ups
600/750-m row
40 alternating v-ups
400/500-m row
SCORE:
TOTAL TIME
BEGINNER
For time:
400/500-m row
40 sit-ups
400/500-m row
40 sit-ups
400/500-m row
SCORE:
TOTAL TIME
Rowing substitutions:
Air bike: 2,000/2,500-m, 1,600/2,000-m, and 1,000/1,250-m.
Skierg: Same as the rowing machine.
Run: 800-m, 600-m, and 400-m.
STIMULUS
– 11:00-15:00.
– Complete the row intervals in 4:00, 3:00, and 2:00 respectively.
– V-ups in 1:00-2:00/set.
– Complimentary movement pairing for higher intensity.
——
SATURDAY:
TEAM WOD
RX
5 rounds for time with a partner:
30 alternating DB snatches (22.5/32.5 kg)
20 box jump-overs (20/24 in)
10 deficit handstand push-ups (4/2 in)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time with a partner:
30 alternating DB snatches (15/22.5 kg)
20 box jump-overs (20/24 in)
10 deficit pike push-up (3/1.5 in)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time with a partner:
30 alternating DB snatches (5/7.5 kg)
20 box step overs (12/20 in)
10 DB seated press (5/7.5 kg)
SCORE:
TOTAL TIME
STIMULUS
– 24:00-28:00
– DB loading should allow for 7+ reps without resting.
– Keep box jump-overs to 1:00 or less.
– Athletes should be able to do 5+ reps on the handstand push variation used.
——
SUNDAY:
HEAVY DAY
RX
Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
SCORE:
LOAD
INTERMEDIATE
Every 3:00 x 7 sets for load:
20 double-unders
5 push presses
SCORE:
LOAD
BEGINNER
Every 3:00 x 7 sets for load:
50 single-unders
5 push presses
SCORE:
LOAD
SKILL WORK
Post-workout:
Accumulate:
30 Sots presses
– Add load as desired.
STIMULUS
– Increase loading across as many sets as possible.
– The double-unders should make lifting harder without stopping you in your tracks.
– Take the barbell from the rack or from the floor for an extra challenge.
——