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After Class / Open Gym Extra:

STRENGTH I

Every :30 x 12 sets:
2 power snatches
– Perform touch and go reps.

SKILL I

EMOM 10:
Minute 1 | :15 ring muscle-ups
Minute 2 | :15 bar muscle-ups

STAMINA I

For time:
21-18-15-12-9-6-3
Row calories
– Rest :30 between intervals

STAMINA II

4 sets for time:
800-m run
– Rest 3:00 between efforts

——

Monday:

Bank Holiday Team WOD

20 Rounds for Time:

In Pairs, You Go I Go (by movement*)

Rx

12/10 Cals

10 Front Squat @50/35kg

8 Pull Ups

Intermediate

12/10 Cals

10 Front Squat @42.5/30kg

8 Jumping Pull Ups

Beginner

10/8 Cals

10 Front Squat @35/25kg

8 Ring Rows

Time Cap: 40 Mins

*P1 complete Cals, then P2 completes Front Squat, then P1 completes Pull Ups, then P2 competes Cals etc

Stimulus:
– Aim to sprint each set of movements unbroken
– Fast transitions between stations, don’t procrastinate

——

Tuesday:

A.

Skill

Double Unders

8 sets:

:20 Double Unders

– Rest :10

B.

(All Levels)

5 Rounds For Distance:

1:40 on / :20 off


-Rest 2:00


4 Rounds For Distance:

1:40 on / :20 off


– Row, Bike, Ski, or Run / Shuttles

Stimulus:
– Moderate duration conditioning workout with short rests.
– Maintain paces that are uncomfortable, but manageable.
– Take a longer rest halfway through to recover and keep the last 4 sets strong.

——

Wednesday:

A.

Skill / Strength

On a 10:00 Clock:


Build to a Heavy Power Clean + Front Squat

B.

Metcon

Rx

For time:

27-21-15

Back squats @75/50kg

Handstand push-ups

Intermediate

For time:

27-21-15

Back squats @60/42.5kg

15-12-9

Handstand push-ups / Pike push-ups

Beginner

For time:

27-21-15

Back squats @42.5/30kg

DB strict press

Time Cap: 15 Mins

Stimulus:
– Aim to complete the workout between 7:00-12:00.
– Perform the back squats unbroken.
– Scale sensibly if unable to perform at least 5 unbroken handstand push-ups every time you kick up.

——

Thursday:

A.

Pre-Workout – Focus on Skill & Technique for the WOD

B.

Metcon

Rx

3 Rounds For Time of:

100 Double-Unders

50 DB Snatches @22.5/15kg

25 Pull-Ups

Intermediate

3 Rounds For Time of:

1:30 Double-Unders

50 DB Snatches @15/10kg

15 Pull-Ups

Beginner

3 Rounds For Time of:

100 Single-Unders

50 DB Snatches @10/5kg

15 Jumping Pull-Ups

Stimulus:
– Average 4:00-5:00 each round.
– Be able to string together 10-20 reps with the DB.
– Move at a steady pace from start to finish.

——

Friday:

Heavy Day

A.

Skill / Strength

For Load:

Push Press

7 Sets x 3 Reps

Stimulus:
– Lift as heavy as possible for 3 reps.
– Rest 1:30-2:00 between lifts.
– Develop fast, explosive strength.
– Finish with upper-body accessory work.

B.

Skill / Strength

5 Sets:

:30 Hand Release Push-ups

:30 Ring Support Hold

——

Saturday:

Team WOD

In Pairs For Time:

200 Wallballs @9/6kg

100 Deadlifts @100/70kg
50 Toes To Bar
25 Synchro Burpees
12 Rope Climbs
400m Run Together

Time Cap: 28 Mins

Stimulus:
– Split the reps as needed
– Work to your strengths and weakness as a team, pick up the slack if your team mate slows down too much

——

Sunday:

Hero WOD ‘Nate’

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

20 AMRAP

2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings @32/24kg

——