AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
EMOM 10:
1 squat clean- Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
STRENGTH II
EMOM 14:
2 power snatches
– Increase loading across as many sets as possible.
– Aim to perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.
SKILL I
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
– On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
– It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
– On the wall walks, control the descent of the movement. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
STAMINA I
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
– Finish the 800-m runs in 3:30-4:30.
– Finish the 400-m runs to 1:30-2:30.
– Rest with any remaining time on the clock.
——
MONDAY:
SKILL
Pre-workout:
5 sets for load:
5 push presses
– Increase loading across as many sets as possible.
– Take the barbell from a rack or jerk blocks.
– Rest no more than 4:00 between lifts.
RX
AMRAP 10:
7/10-cal Echo bike
10 strict handstand push-ups
INTERMEDIATE
AMRAP 10:
7/10-cal bike
5 strict negative handstand push-ups (2 in raised abmat)
BEGINNER
AMRAP 10:
7/10-cals
10 seated z-presses
STIMULUS
-Complete 5+ rounds.
-Work on strict handstand push-ups under fatigue.
-Try not to get held up on the wall for too long. If you foresee that being an issue, consider scaling the reps.
——
TUESDAY:
SKILL WORK
Pre-workout:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
RX
AMRAP 12:
36 double-unders
6 squat cleans (42.5/60 kg)
INTERMEDIATE
AMRAP 12:
36 double-under attempts
6 squat cleans (35/52.5 kg)
BEGINNER
AMRAP 12:
48 single-unders
6 squat cleans (30/42.5 kg)
STIMULUS
-6-8 rounds.
-Barbell loading should allow for 6 unbroken reps.
-Touch-and-go OR fast singles on the cleans.
-Double-unders in :30 or less.
——
WEDNESDAY:
HEAVY DAY
RX
Back squat:
10-10-7-7-4-4-1-1
SCORE:
LOAD
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
Back squat:
10-10-7-7-4-4
SCORE:
LOAD
SKILL WORK
Post-workout:
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30 in)
STIMULUS
-Heavy day.
-Athletes should increase load across all sets.
-Perform a new set every 3:00. This should allow athletes to rest at least 2:00 between sets.
——
THURSDAY:
RX
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (60/85 kg)
20 overhead squats
10 muscle-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (47.5/70 kg)
20 overhead squats
5 jumping muscle-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (35/52.5 kg)
10 overhead squats
5 low ring foot-assisted muscle-ups
SCORE:
TOTAL TIME
STIMULUS
-8:00-15:00.
-Advanced athletes should push to go sub 10:00.
-Burpee box-overs should take 2:30 or less.
-Deadlifts and overhead squats should take :90 or less.
-Muscle-ups should take no more than 3:00.
——
FRIDAY:
RX
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
INTERMEDIATE
AMRAP 5:
30 KB swings (12/16 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (12/16 kg)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
BEGINNER
AMRAP 5:
15 KB swings (6/8 kg)
10 reverse lunges
Rest 5:00, then…
AMRAP 5:
15 KB swings (6/8 kg)
10 reverse lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
SKILL WORK
Post-workout:
Accumulate:
30 KB Turkish get-ups
STIMULUS
-5+ rounds total.
-Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
——
SATURDAY:
TEAM WOD
With a partner:
RX
00:00-12:00
AMRAP 12
16 chest-to-bar pull-ups
16-m handstand walk (there and back)
12:00-16:00
Rest
16:00-28:00
AMRAP 12
Run 800 m
42 wall-ball shots (6/9 kg) (9/10 ft)
INTERMEDIATE
00:00-12:00
AMRAP 12
16 pull-ups
1:00 handstand walk attempts / HS shoulder taps
12:00-16:00
Rest
16:00-28:00
AMRAP 12
Run 800 m
42 wall-ball shots (6/9 kg) (9/10 ft)
BEGINNER
00:00-12:00
AMRAP 12
16 jumping pull-ups
1:00 piked/plank shoulder taps
12:00-16:00
Rest
16:00-28:00
AMRAP 12
Run 600 m
42 wall-ball shots (4/6 kg) (9/10 ft)
STIMULUS
-Gymnasty fast paced first AMRAP designed to improve your skills under fatigue.
-All runs together in under 5:00.
-Wall-ball shot loading should allow for 10+ reps at a time.
-Short rest break between AMRAPs to prepare for a strong run pace.
——
SUNDAY:
HERO WOD ‘JACK’
BENCHMARK
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
RX
AMRAP 20:
10 push presses (35/52.5 kg)
10 KB swings (16/24 kg)
10 box jumps (20/24 in)
INTERMEDIATE
AMRAP 20:
10 push presses (30/42.5 kg)
10 KB swings (12/20 kg)
10 box jumps (20/24 in)
BEGINNER
AMRAP 20:
10 push presses (15/20 kg)
10 KB swings (8/12 kg)
10 box step-ups (12/20 in)
STIMULUS
-Complete 10-15+ rounds.
-Light to moderate loading allowing you to go unbroken.
-Lots of rounds and lots of volume.
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (37.5 kg PP, 24 kg KB, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (37.5 kg PP, 24 kg KB, 24″)
——