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After Class / Open Gym Extra:

STRENGTH I

Every :30 x 10 sets:
3 deadlifts
– Perform 3-reps unbroken
– Use at least 50% of your 1-rep max

SKILL I

EMOM 12:
Min. 1 | 12 alternating single-leg squats
Min. 2 | 4 single DB overhead squats / arm
– Focus on quality of movement before increasing load.

STAMINA I

Every 4:00 for 5 sets:
300 yd shuttle run
– 50 yds out and back followed by 100 yds out and back.
– This should be as much of a sprint as possible.

STAMINA II

For time:
10,000-m bike
– Start at 50 rpm’s, then every 1,000-m, increase by 5 rpm’s.

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Monday:

WOD

Rx

5 x 2:00 rounds:
20 DB box step-ups @2 x 15/22.5kg 20”
Max reps of DB push presses
– Rest 2:00 between rounds

Intermediate

5 x 2:00 rounds:
20 DB box step-ups @2 x 10/15kg 20”
Max reps of DB push presses
– Rest 2:00 between rounds

Beginner

5 x 2:00 rounds:
20 DB box step-ups
Max reps of DB push presses @2 x 5/10kg
– Rest 2:00 between rounds

Stimulus:
– Finish the step-ups in less than 1:15.
– 10+ push presses each round.
– Push the intensity from start to finish.
– Short, strategic breaks to save the shoulders and grip.

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Tuesday:

WOD

Rx & Intermediate

400m Run
800/1000m Bike
Rest 1:00

600m Run
1200/1500m Bike
Rest 2:00

800m Run
1600/2000m Bike

Beginner

400m Run
800/1000m Bike
Rest 1:00

500m Run
1000/1250m Bike
Rest 2:00

600m Run
1200/1500m Bike

Time Cap: 32 Mins

Stimulus:
– Get out and run today, don’t cherry pick around this one, you need the fitness!
– Work with a partner to alternate between the run and bike to keep yourself accountable to each other.
– Aim to finish the workout in under 28 mins
– Run each interval at a sustainable pace (around 80-90% of max effort).
– Increase the pace of the longer distances if doable.

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Wednesday:

A.

Skill / Strength:

On a 5:00 clock:
Build up to a 1-Rep Hang Squat Clean

B.

WOD

Rx

For reps:
1:00 squat cleans @50/75kg
Rest 3:00
1:00 squat cleans @55/85kg
Rest 3:00
1:00 squat cleans @60/92.5kg
Rest 3:00
1:00 squat cleans @50/85kg
Rest 3:00
1:00 squat cleans @55/75kg
Rest 3:00
1:00 squat cleans @60/92.5kg

Intermediate

For reps:
1:00 squat cleans @30/42.5kg
Rest 3:00
1:00 squat cleans @35/52.5kg
Rest 3:00
1:00 squat cleans @42.5/60kg
Rest 3:00
1:00 squat cleans @30/42.5kg
Rest 3:00
1:00 squat cleans @35/52.5kg
Rest 3:00
1:00 squat cleans @42.5/60kg

Beginner

For reps:
1:00 DB squat cleans @2 x 5/7.5kg
Rest 3:00
1:00 DB squat cleans @2 x 7.5/10kg
Rest 3:00
1:00 DB squat cleans @2 x 10/12.5kg
Rest 3:00
1:00 DB squat cleans @2 x 5/7.5kg
Rest 3:00
1:00 DB squat cleans @2 x 7.5/10kg
Rest 3:00
1:00 DB squat cleans @2 x 10/12.5kg

Stimulus:
– Perform fast singles for the majority of your reps.
– Work all the way to the end of the minute. Don’t stop early!
– Move a moderate to heavy load with which the total number of reps is up to you.

——

Thursday:

A.

WOD

Rx

For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups / weighted sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Intermediate

For time:
60 sit-ups
40 knees to elbows
30 Weighted sit-ups
20 pull-ups
10 strict banded pull-ups
5 bar muscle-ups / jumping bar muscle ups

Beginner

For time:
40 sit-ups
30 hanging knee raises
20 alternating V-ups
20 jumping pull-ups
10 ring rows
5 burpee pull-ups

Stimulus:

– Aim to finish in 15:00-20:00.
– Volumes ascend as the skills and intensity increase.
– Aim to begin the pull-ups by 11:00.
– Don’t go to failure, ensure sound movement and scaling is always used.

B.

Post-workout Skill

Accumulate:

40 GHD hip extensions / barbell good mornings / good mornings
30 GHD back extensions / floor back extensions
20 GHD hip and back extensions / 20 good mornings + 20 back extensions

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Friday:

A.

Skill / Strength

Build up to a 5-Rep Deadlift

B.

Benchmark WOD ‘Freestyle Diane’

Rx

For time:
45 deadlifts @70/102.5kg
45 handstand push-ups
– Partition reps as needed.

Intermediate

For time:
45 deadlifts @55/85kg
45 pike push-ups
– Partition reps as needed.

Beginner

For time:
45 deadlifts 42.5/60kg
45 push-ups
– Partition reps as needed.

Stimulus:
– Finish the workout between 5:00-10:00.
– A spinoff of a classic benchmark that should allow you to finish faster due to the fact that you can break up the movements however you choose.
– A moderate weight and moderate-skill workout. The goal is intensity. Don’t allow yourself to bite off more than you can chew for either movement.
– Perform sustainable sets and reps. Don’t allow yourself to come out too fast and burn out.

——

Saturday:

Team WOD

In Pairs

Rx

AMRAP 30

400m run
30 overhead squat @35/50kg
400m run
30 toes to bar
400m run
30 STOH
400m run
30 chest to bar pull up

Intermediate

AMRAP 30

400m run
30 overhead squat @25/35kg
400m run
30 knees to elbow
400m run
30 STOH
400m run
30 pull up

Beginner

AMRAP 30

400m run
30 front squat @25/35kg
400m run
30 synchro partner sit ups
400m run
30 STOH
400m run
30 ring row

Stimulus:
– Stick together on the run.
– Split the other work up between you, breaking it down into small manageable sets to keep moving smoothly through the workout.
– Work to each other’s strengths and weaknesses, pick up the slack if your partner starts to falter on any of the movements.

——

Sunday:

Hero WOD ‘Omar’

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

A.

Pre-workout skill

Build to a 3 Rep Thruster

B.

For Time:

Rx

10 thrusters @30/42.5kg
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Intermediate

10 thrusters @20/30kg
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Beginner

10 thrusters @15/20kg
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Time Cap: 20 Mins

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