AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
10 sets for load:
1 pause back squat + 2 back squats
– Start at 60% and increase load as much as possible without sacrificing bar speed.
– Pause for :03 on the pause back squat and rest exactly 2:00 between sets.
SKILL I
EMOM 10:
2 rope climbs
– Advanced athletes should perform reps as legless.
SKILL II
EMOM 15:
1 behind-the-neck snatch push press + 1 snatch balance
– Start a light load and build to a moderate load that still feels crisp and good.
STAMINA I
AMRAP 20:
100-m sled drag (empty sled – 10 gym lengths)
200-m run
——
MONDAY:
SKILL WORK
Pre-workout:
5 sets for load:
3 front squats
– Rest 2:30 between sets.
RX
AMRAP 12:
1 deadlift (42.5/60 kg)
1 front squat (42.5/60 kg)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
INTERMEDIATE
AMRAP 12:
1 deadlift (30/42.5 kg)
1 front squat (30/42.5 kg)
1 box jump (20/24 in)
– Add 1 rep to each movement after completing a full round.
BEGINNER
AMRAP 12:
1 deadlift (25/35 kg)
1 front squat (25/35 kg)
1 box step-ups (12/20 in)
– Add 1 rep to each movement after completing a full round.
STIMULUS
– Complete the round of 10 or more.
– The barbell load should be on the lighter side of moderate.
– Maintain unbroken deadlifts and front squats for as many rounds as possible.
——
TUESDAY:
HEAVY DAY
RX
5 sets for load:
10 shoulder presses
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
EMOM 12:
Min. 1 | 12/15 cal bike
Min. 2 | 15 toes-to-bars
Min. 3 | Rest
STIMULUS
– All sets 50% or higher.
– Build to a heavy set of 10 unbroken reps.
– Lift once every 3:00.
– Advanced athletes start at 70% and perform straight sets across.
——
WEDNESDAY:
RX
For time:
25 DB power snatches left-arm (17.5/25 kg)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
25 DB power snatches left-arm (10/15 kg)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
10 DB power snatches left-arm (5/7.5 kg)
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups
SCORE:
TOTAL TIME
STIMULUS
– Finish between 15:00-20:00.
– Maintain large chunks of reps on the DB – snatches.
– Keep moving on the sit-ups.
——
THURSDAY:
SKILL WORK
Pre-workout:
Build to a heavy single hang power clean
RX
For time:
30 hang power cleans (55/85 kg)
50 alternating single-leg squats
1,600/2,000-m row
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 hang power cleans (42.5/60 kg)
50 alternating single-leg squats to a target
1,600/2,000-m row
SCORE:
TOTAL TIME
BEGINNER
For time:
30 hang power cleans (25/35 kg)
50 alternating reverse lunges
800/1,000-m row
SCORE:
TOTAL TIME
STIMULUS
– Finish between 15:00-20:00.
– Complete at least 5 reps per minute on the hang power cleans.
– Spend no more than 3:00 on the single-leg squats.
– Complete the row in 9:00 or less.
——
FRIDAY:
SKILL WORK
Pre-workout:
EMOM 5:
1-3 wall walks / handstand walk practice
RX
For time:
100 air squats
5 handstand push-ups
8-m handstand walk
75 air squats
10 handstand push-ups
8-m handstand walk
50 air squats
15 handstand push-ups
8-m handstand walk
25 air squats
20 handstand push-ups
8-m handstand walk
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
SCORE:
TOTAL TIME
BEGINNER
For time:
50 air squats
5 seated DB shoulder presses (5/7.5 kg)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (5/7.5 kg)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (5/7.5 kg)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (5/7.5 kg)
20 alternating shoulder taps (in pike hold)
SCORE:
TOTAL TIME
STIMULUS
– 10:00-15:00.
– Air squats completed with few to no breaks.
– Sets of 5+ unbroken HSPU at a time.
– Handstand walks in 3 sets or less.
– High skill and redundancy between the HSPU and HS walks.
——
SATURDAY:
TEAM WOD
RX
For time in pairs:
40 calories
40 pull ups
6 synchro devils press (15/22.5 kg)
50 calories
30 pull ups
6 synchro devils press
60 calories
20 pull ups
6 synchro devils press
70 calories
10 pull ups
6 synchro devils press
200-m DB farmers carry (together)
INTERMEDIATE
For time in pairs:
40 calories
40 jumping pull ups
6 synchro devils press (10/15 kg)
50 calories
30 jumping pull ups
6 synchro devils press
60 calories
20 jumping pull ups
6 synchro devils press
70 calories
10 jumping pull ups
6 synchro devils press
200-m DB farmers carry (together)
BEGINNER
For time in pairs:
30 calories
40 ring rows
6 synchro alternating (single DB) devils press (5/7.5 kg)
30 calories
30 ring rows
6 synchro alternating devils press
40 calories
20 ring rows
6 synchro alternating devils press
40 calories
10 ring rows
6 synchro alternating devils press
200-m DB farmers carry (together)
STIMULUS
– 23:00-28:00.
– Spilt the calories and pull-ups between you.
– All dumbbell movements are two dumbbells (except Beginner devils press).
——
SUNDAY:
HERO WOD ‘DENIS GERMAIN’
BENCHMARK
This Firefighter Hero WOD is dedicated to Denis Germain, FDNY, Ladder 2, who was killed on September 11, 2001.
Ladder Co. 2 lost 10 firefighters that terrible Tuesday. Germain lived in Tuxedo and served the FDNY for seven years, receiving three citations for bravery during his time with Ladder 2. He went missing the morning of September 11 and wasn’t recovered until April 9, 2002. After his body was recovered, more than 500 people paid tribute to Germain during a special service at St. Joan of Arc Church in Sloatsburg.
SKILL
Pre-workout:
Build to a heavy double power snatch
RX
For Time
20 Power Snatches (43/61 kg)
20 Double-Unders
200-m run
15 Power Snatches
40 Double-Unders
200-m run
10 Power Snatches
60 Double-Unders
200-m run
5 Power Snatches
80 Double-Unders
200-m run
INTERMEDIATE
For Time
20 Power Snatches (30/43 kg)
:30 Double-Unders
200-m run
15 Power Snatches
:45 Double-Unders
200-m run
10 Power Snatches
1:00 Double-Unders
200-m run
5 Power Snatches
1:15 Double-Unders
200-m run
RX
For Time
20 Power Snatches (15/20 kg)
40 Single-Unders
200-m run
15 Power Snatches
60 Single-Unders
200-m run
10 Power Snatches
80 Single-Unders
200-m run
5 Power Snatches
100 Single-Unders
200-m run
STIMULUS
– 15:00-18:00.
– Aim to cycle 3-5 reps on the bar.
– Use the run to recover the shoulders.
——