AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 5:00 for 4 sets:
15 back squats
– Rest and add load with any remaining time in the interval.
SKILL I
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging deficit that allows you to complete at least 7 rounds.
SKILL II
EMOM 14:
Min. 1 | 5 DB thrusters (15/22.5 kg)
Min. 2 | 10 GHD sit-ups
– Focus on fast and controlled thruster reps.
STAMINA I
20 sets for distance:
:40 standing bike
:20 seated bike
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MONDAY:
SKILL WORK
Pre-workout:
5 sets:
3 power snatches
– Touch and go reps.
RX
For time:
3-6-9-12-15:
Bar over burpees
Power snatches (42.5/61 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
3-6-9-12-15:
Bar over burpees
Power snatches (30/42.5 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
3-6-9-12-15:
Bar over burpees
Power snatches (15/20 kg)
SCORE:
TOTAL TIME
STIMULUS
– 5:00-10:00.
– Load should allow for at least 6 unbroken reps when fresh.
– Reference workouts like Isabel and Ingrid for loading stimulus.
– Athletes must jump over the bar for the bar-facing burpees.
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TUESDAY:
SKILL WORK
Pre-workout:
EMOM 6:
1-5 bar muscle-ups
RX
AMRAP 15:
10 pull-ups
8-m DB overhead walking lunge (15/22.5 kg)
15/20-cal bike
8-m DB overhead walking lunge
– Use one DB.
INTERMEDIATE
AMRAP 15:
5 pull-ups
8-m DB overhead walking lunge (10/15 kg)
10/15-cal bike
8-m DB overhead walking lunge
– Use one DB.
BEGINNER
AMRAP 15:
5 jumping pull-ups
8-m DB overhead walking lunge (5/7.5 kg)
7/10-cal bike
8-m DB overhead walking lunge
– Use one DB.
STIMULUS
– 5-6+ rounds.
– Complete pull-ups in at least sets of 2 reps.
– Finish the bike in 1:30 or less.
– Complete the lunges unbroken.
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WEDNESDAY:
HEAVY DAY
RX
For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Rest, stretch, recover
STIMULUS
– Heavy day that starts with getting the heart rate high.
– Increase loading across as many sets as possible.
– Start with a light load (30-50%).
– Perform lifts as a power clean or a squat clean.
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THURSDAY:
SKILL WORK
Pre-workout:
5 sets:
10 KB Bulgarian split squats/leg
RX
AMRAP 10:
20 double-unders
10 goblet squats (24/32 kg)
5 box jumps (24/30 in)
– Use a single KB for the squats.
INTERMEDIATE
AMRAP 10:
:30 double-unders
10 goblet squats (16/24 kg)
5 box jumps (20/24 in)
– Use a single KB for the squats.
BEGINNER
AMRAP 10:
20 single-unders
10 goblet squats (8/12 kg)
5 box step-ups (12/20 in)
– Use a single KB for the squats.
STIMULUS
– 6-8 rounds.
– Complete each movement quickly and in large if not unbroken sets.
– If you struggle with double-unders, scale to 20-40 single-unders. Keep it simple and fast.
– Keep the kettlebell on the front side of the body; avoid resting it on the shoulder.
——
FRIDAY:
RX
For time:
400/500-m row
100 push-ups
400/500-m row
SCORE:
TOTAL TIME
– Row substitutions | 400-m run, 400/500-m SkiErg, 900/1,250-m Assault or Echo bike.
INTERMEDIATE
For time:
400/500-m row
70 push-ups
400/500-m row
SCORE:
TOTAL TIME
– Row substitutions | 400-m run, 400/500-m SkiErg, 900/1,250-m Assault or Echo bike.
BEGINNER
For time:
200/250-m row
50 push-ups
200/250-m row
SCORE:
TOTAL TIME
– Row substitutions | 200-m run, 200/250-m SkiErg, 500/600-m Assault or Echo bike.
SKILL WORK
Post-workout:
3 sets:
15 bent-over rows
10 barbell roll-outs
STIMULUS
– 10:00-15:00.
– Short all-out row, then slower push-up grind, then fast all-out row.
– No gaming the row; just hit it!
——
SATURDAY:
TEAM WOD
RX
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (30/42.5 kg)
– Run together and split the rope climbs and squats as needed.
SCORE:
TOTAL TIME
– Run substitutions | 1,800/2,500-m Assault or Echo bike, 800/1,000-m row
INTERMEDIATE
3 rounds for time with a partner:
800-m run
5 rope climbs
50 overhead squats (15/20 kg)
– Run together and split the rope climbs and squats as needed.
SCORE:
TOTAL TIME
– Run substitutions | 1,800/2,500-m Assault or Echo bike, 800/1,000-m row
BEGINNER
3 rounds for time with a partner:
400-m run
12 pull-to-stands
50 overhead squats (PVC)
– Run together and split the rope climbs and squats as needed.
SCORE:
TOTAL TIME
– Run substitutions | 800/1,200-m Assault or Echo bike, 400/500-m row
STIMULUS
– 25:00-33:00.
– Run together.
– Break up the rope climbs and overhead squats as needed.
– Athletes should be able to perform at least 10-15+ reps every time they pick up the bar.
– Challenge for more advanced athletes to perform touch-and-go or maybe even legless rope climbs.
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SUNDAY:
HERO WOD ‘THE FIRE CHIEF’
BENCHMARK
This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.
The fallen:
Captain Louis Mulkey
Captain Mike Benke
Firefighter Melvin Champaign
Captain Billy Hutchinson
Engineer Brad Baity
Firefighter Earl Drayton
Engineer Mark Kelsey
Engineer Michael French
Firefighter Brandon Thompson
This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The ‘Charleston 9’. The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.
RX
Every 3 minutes (for 6 Rounds) in 18 minutes:
6 burpees
18 Alt DB snatches (15/22.5 kg)
7 toes to bar
9 goblet squats (15/22.5 kg)
– With a running clock, perform the prescribed work in the order written in 3 minutes for 6 rounds. Record the time it takes to complete each round. You have 3 minutes to complete all 4 movements. Rest during whatever time is left after you’re done. For example, if it takes you 2 minutes to complete all the movements, you have 1 minute to rest before the next interval starts. Repeat this interval every 3 minutes until you have completed 6 rounds (i.e. this workout will be 18 minutes total).
– Score is the time of the slowest round.
INTERMEDIATE
Every 3 minutes (for 6 Rounds) in 18 minutes:
6 burpees
18 Alt DB snatches (10/15 kg)
7 knees to elbows
9 goblet squats (10/15 kg)
BEGINNER
Every 3 minutes (for 6 Rounds) in 18 minutes:
6 burpees
18 Alt DB snatches (5/10 kg)
7 hanging knee raises
9 goblet squats (5/10 kg)
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