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After Class / Open Gym Extra:

STRENGTH I

Every :30 x 10 sets:
2 push presses
– Perform 2 reps unbroken.
– Use at least 60% of your 1-rep max.

SKILL I

EMOM 10:
Min. 1 | :20 ring muscle-ups
Min. 2 | :20 ring support (top of the dip)

SKILL II

3 sets:
10 snatch pulls (35/45 lb)
10 high hang snatches
10 snatch balances
– Rest as needed between sets.
– Focus on hitting positions over moving too fast.

STAMINA I

3 sets:
800/1,000-m row
– Rest 3:00 between sets
– Try hold the same pace across all three sets. More advanced athletes should shoot for negative splits.

——

Monday:

A.

Skill Work

With a partner:
Accumulate 100 GHD Hip Extensions / Barbell Good Mornings @15/20kg

– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.

B.

WOD

Rx

3 rounds for time:
25 deadlifts @70/102kg
1,000/1,200-m bike (400/500m row)

Intermediate

3 rounds for time:
25 deadlifts @47.5/70kg
1,000/1,200-m bike (400/500m row)

Beginner

3 rounds for time:
20 deadlifts @25/35kg
500/750-m bike (200/250m row)

Stimulus:
– Aim to finish today’s workout in 15:00 or less.
– Complete 7-10+ reps with the deadlift weight.
– Push the pace on the bike.

——

Tuesday:

A.

WOD

Rx

On a 15:00 clock for distance:
600-m run
50 DB snatches @15/22.5kg
400-m single-DB farmers carry @15/22.5kg
30 V-ups

Then …
Run in remaining time.

Intermediate

On a 15:00 clock for distance:
600-m run
50 DB snatches @10/15kg
400-m single DB farmers carry @10/15kg
30 V-ups

Then…
Run in remaining time.

Beginner

On a 15:00 clock for distance:
400-m run
50 DB snatches @5/10kg
200-m single DB farmers carry @5/10kg
30 sit-ups

Then…
Run in remaining time.

Stimulus:
– Aim to finish the v-ups with 3:00+ to complete 600-m or more of running.
– Complete the DB snatches in 2-3 sets.
– Move with intent on the farmers carry.
– Sprint the first run and move faster than usual at the end.

B.

Skill Work

Post-workout:
5 sets:
:20 max pull-ups
– Rest :40

——

Wednesday:

Heavy Day

A.

Strength

8 Sets for Load:
2 Front Squats

Stimulus:

– You should perform all sets between 75-100% of your 1-rep max.
– Ensure you rest at least 2:00-3:00 between each set.
– Either build to a new 2-rep max or stay at a heavy weight across all 8 sets

B.

Skill Work

Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg

——

Thursday:

WOD

Rx

AMRAP 12:
10 right-arm DB overhead squats @15/22.5 kg
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars

Intermediate

AMRAP 12:
10 right-arm DB overhead squats @10/15 kg
5 pull-ups
10 left-arm DB overhead squats
15 toes-to-bars

Beginner

AMRAP 12:
10 right-arm DB overhead squats @5/10 kg
5 jumping pull-ups
10 left-arm DB overhead squats
15 hanging knee raises

Stimulus:
– Complete between 3-6 rounds of today’s workout.
– Perform the overhead squats unbroken in each set.
– Expect grip to become a factor.

——

Friday:

A.

Skill & Strength Work

Pre-workout:
On a 7:00 clock:
Build to a heavy 4-rep front-rack lunge

B.

WOD

Rx

6 rounds for time:
5 hang power cleans @47.5/70kg
10 front rack lunges

Then …

On a 4:00 clock for reps:
Handstand walk

Intermediate

6 rounds for time:
5 hang power cleans @35/52.5kg
10 front rack lunges

Then …

On a 4:00 clock for reps:
Wall walk

Beginner

6 rounds for time:
5 hang power cleans @15/20kg
10 front rack lunges

Then …

On a 4:00 clock for distance:
Bear crawl

Stimulus:
– Aim to finish the 6 rounds in under 10:00.
– Begin the handstand walks immediately after the end of the workout.
– Find higher intensity with moderately heavy loads.
– Practice high skill, full-body gymnastics under fatigue.

——

Saturday:

Team WOD

In Teams of 3

Rx

6 rounds for time:
45 KB swings @24/32kg
30 box jumps @20/24”
600/750-m row
3 rope climbs

Intermediate

6 rounds for time:
45 KB swings @12/16kg
30 box jumps @20/24”
600/750-m row
3 rope climbs

Beginner

6 rounds for time:
45 KB swings @8/12kg
30 box step-ups @16/20”
450/600-m row
6 seated rope climbs

Time Cap: 33 Mins

Stimulus:
– Split the work evenly between the team, one person working at a time.
– Push HARD when it’s your turn to work, don’t give your team mates the chance to rest long or cool off.
– Aim for a 5 minute round pace.
– Keep the transitions slick and quick.

——

Sunday:

Hero WOD

‘Mr Joshua’

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Rx

5 rounds for time
400-m run
30 GHD sit-ups / Med Ball sit-ups @6/9kg
15 deadlifts @75/110kg

Intermediate

5 rounds for time
400-m run
30 Med Ball sit-ups @4/6kg
15 deadlifts @52.5/80kg

Beginner

5 rounds for time
200-m run
30 sit-ups
15 deadlifts @35/52.5kg

Time Cap: 30 Mins

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