AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
4 sets:
3 snatches (40/60 kg)
2 snatches (45/70 kg)
1 snatch (50/80 kg)
– Rest 3:00 between sets.
– Scale to finish all 6 reps in 1:00 or less.
STRENGTH II
EMOM 12:
Min. 1 | 3 weighted chin-ups
Min. 2 | 3 bench presses
– Build to a heavy set of 3 for both movements.
SKILL I
On a 10:00 clock:
1-3 unbroken bar muscle-ups
– Practice landing on top of the bar as high as possible.
– Rest :30-1:00 between sets.
STAMINA I
Every 4:00 x 5 sets:
30/40 calorie Echo bike
– Rest the remainder of each interval.
– Start slow and increase the pace with each set.
STAMINA II
5 sets, each for time:
8 burpee-to-target (12 in)
400-m run
8 burpee-to-target (12 in)
– Rest 2:00 between sets.
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MONDAY:
HEAVY DAY
RX
7 sets for load:
1 front squat + 3 back squats
Lift every 3:00
SCORE:
LOAD
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
7 sets for load:
3 front squats + 5 back squats
Lift every 3:00
SCORE:
LOAD
SKILL WORK
AMRAP 7
7 v-ups
7 push-ups
7 slam balls (20/30 lb)
2 shuttle runs (8 m)
STIMULUS
– Heavy squat day.
– Use the same load for both lifts. The heaviest load will be based on your best front squat.
– Perform a quick transition from the front rack to the back rack.
– Use a rack for this workout.
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TUESDAY:
SKILL WORK
Pre-workout:
EMOM 6:
3 push jerks
RX
For time:
5-10-15-20-25-30:
Clean and jerks (30/42.5 kg)
Burpees
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
5-10-15-20-25-30:
Clean and jerks (25/35 kg)
Burpees
SCORE:
TOTAL TIME
BEGINNER
For time:
5-10-15-20-25:
Clean and jerks (empty barbell)
Burpees
SCORE:
TOTAL TIME
STIMULUS
– 15:00-20:00.
– Light loading that allows for 10-15 unbroken clean and jerks.
– Burpee pace of 10+ reps/minute.
– Significant movement interference that will cause the quads and shoulders/triceps to fatigue quickly.
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WEDNESDAY:
SKILL WORK
Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.
RX
AMRAP 12:
400/500 m row / ski / 900/1,250-m bike
15 pull-ups
10 overhead squats (35/52.5 kg)
INTERMEDIATE
AMRAP 12:
400/500 m row / ski / 900/1,250-m bike
10 pull-ups
10 overhead squats (25/35 kg)
BEGINNER
AMRAP 12:
300/400 m row
15 jumping pull-ups
10 overhead squats (15/25 kg)
STIMULUS
– 3-5 rounds.
– Fast triplet!
– Lighter overhead squat and smaller pull-up sets.
– Athletes should move through the pull-ups and overhead squats in 1-2 sets, but ideally complete them unbroken.
– The row should be fast but also a chance to recover before returning to the pull-ups and squats.
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THURSDAY:
SKILL WORK
Pre-workout:
E2MOM 10
Build to a heavy 5 deadlifts
RX
EMOM 18:
Min. 1 | 5 deadlifts
Min. 2 | max-rep bar muscle-ups
Min. 3 | rest
INTERMEDIATE
EMOM 18:
Min. 1 | 5 deadlifts
Min. 2 | max-rep jumping bar muscle-ups
Min. 3 | rest
BEGINNER
EMOM 18:
Min. 1 | 5 deadlifts
Min. 2 | max-rep jumping pull-ups
Min. 3 | rest
STIMULUS
– Use the same deadlift load (70% or more) for all 6 sets.
– Every deadlift set should be challenging, but unbroken.
– 6+ muscle-ups every round.
– Score is both the heaviest deadlift load and total muscle-ups completed.
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GOOD FRIDAY:
RX
AMRAP 20 with a partner:
50 double-unders
1 devils press (15/22.5 kg)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
INTERMEDIATE
AMRAP 20 with a partner:
:30 double-unders
1 devils press (10/15 kg)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
BEGINNER
AMRAP 20 with a partner:
50 single-unders
1 devils press (5/10 kg)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
SKILL WORK
Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
STIMULUS
– Aim for 5 rounds+.
– Both partners work to complete 50 double-unders each.
– One person works at a time to complete each set of devils presses.
– Ascending and descending reps keep paces high throughout the workout.
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SATURDAY:
TEAM WOD
RX
For time in pairs:
12 rounds (6 each) you go I go:
4 box jump overs (20/24 in)
6 toes to bar
8 wall balls (6/9 kg)
10/7 bike cals
– One partner completes a full round whilst the other partner rests, then swap.
Then accumulate between you:
120 sit-ups
12 rope climbs
– Both partners can work at same time, split reps as required.
INTERMEDIATE
For time in pairs:
12 rounds (6 each) you go I go:
4 box step overs (20/24 in)
6 knees to armpits
8 wall balls (4/6 kg)
10/7 bike cals
– One partner completes a full round whilst the other partner rests, then swap.
Then accumulate between you:
90 sit-ups
10 rope climbs
– Both partners can work at same time, split reps as required.
BEGINNER
For time in pairs:
12 rounds (6 each) you go I go:
4 box step overs (12/16 in)
6 hanging knee raises
8 wall balls (3/4 kg)
7/5 bike cals
– One partner completes a full round whilst the other partner rests, then swap.
Then accumulate between you:
60 sit-ups
20 rope pulls to stand
– Both partners can work at same time, split reps as required.
STIMULUS:
– 26:00-30:00.
– You go I go rounds should be a sprint, aim to complete rounds in 1:30-2:00.
– Aim to finish rope climbs and sit-ups within 6:00.
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SUNDAY:
Closed – Enjoy your Easter!!
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