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
——