AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 4:00 for 5 sets:
5 pause back squats
– Pause for 3 full seconds in your deepest squat before standing.
– Start at 60% and build to a heavy set of 5 reps.
STRENGTH II
7 sets:
3-position power clean (floor, below the knee, above the knee) + 1 jerk
– All sets between 60-80% of 1-rep clean and jerk.
– Rest 2:00-3:00 between sets.
SKILL I
EMOM 12:
Min. 1 | 200/250-m ski
Min. 2 | 1-5 strict ring muscle-ups
Min. 3 | 1-5 kipping ring muscle-ups
– Scale the ski distance to finish in under 1:00.
– Choose a number of muscle-ups that can be sustained, or increased, across all 4 sets.
– STAMINA I –
5 sets:
250/300-m row
400-m run
– Rest 1:30 between sets.
SKILL I
EMOM 12:
Min. 1 | 200/250-m ski
Min. 2 | 1-5 strict ring muscle-ups
Min. 3 | 1-5 kipping ring muscle-ups
– Scale the ski distance to finish in under 1:00.
– Choose a number of muscle-ups that can be sustained or increased, across all 4 sets.
——
MONDAY:
RX
3 x AMRAP 3:
20 sumo deadlift high pulls (35/52.5 kg)
20 GHD sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
INTERMEDIATE
3 x AMRAP 3:
20 sumo deadlift high pulls (30/42.5 kg)
20 weighted sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
BEGINNER
3 x AMRAP 3:
20 sumo deadlift high pulls (25/35 kg)
20 sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
SKILL WORK
Post-workout:
EMOM 6:
Min. 1 | 10 KB side bends/side
Min. 2 | :30 v-ups
STIMULUS
– 15-20+ calories each round.
– 10+ unbroken reps on the SDHP.
– Finish the SDHP by 1:00 and the sit-ups by 2:00.
– Heavier-than-usual loading for the SDHP.
——
TUESDAY:
SKILL WORK
Pre-workout:
Every 1:30 x 6 sets:
6 DB thrusters
RX
AMRAP 12:
400-m run
8 DB squats (15/22.5 kg)
30 double-unders
INTERMEDIATE
AMRAP 12:
400-m run
8 DB squats (12.5/15 kg)
15 double-unders
BEGINNER
AMRAP 12:
200-m run
8 DB squats (7.5/12.5 kg)
30 single-unders
STIMULUS
– 3-5 rounds.
– Keep runs to 2:15 or less.
– Unbroken squats in each round.
– Spend no more than :30 completing double-unders in each round.
——
WEDNESDAY:
DIANE
BENCHMARK
RX
For time:
21-15-9:
Deadlifts (70/102.5 kg)
Handstand push-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21-15-9:
Deadlifts (55/85 kg)
12-9-6:
Handstand push-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
21-15-9:
Deadlifts (42.5/60 kg)
Pike push-ups
SCORE:
TOTAL TIME
SKILL WORK
Post workout:
Build to a heavy 5-rep deadlift
STIMULUS
– 3:00-10:00,
– Deadlift loading that can be done for 10+ unbroken reps.
– Utilize a handstand push-up variation that can be completed for 5+ unbroken reps.
– Previous Diane variations completed on Feb 4th and Apr 16th of this year.
——
THURSDAY:
SKILL WORK
Pre-workout:
EMOM 8:
5 unbroken clean and jerks or snatches
RX
AMRAP 7:
7 box jumps (24/30 in)
7 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 7:
7 box jumps (20/24 in)
7 kipping pull-ups
BEGINNER
AMRAP 7:
7 box jumps (16/20 in)
7 ring rows
STIMULUS
– Fast and furious AMRAP.
– Perform 6-10 rounds.
– 1-2 sets on the chest-to-bar pull-ups.
Keep moving on the box jumps.
——
FRIDAY:
HEAVY DAY
RX
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.
STIMULUS
– Heavy day!
– Building strength stamina.
– Decrease loading as reps increase.
– The sets of 1 should be performed around 85%-100% of the athlete’s 1-rep max.
– The sets of 3 should be performed around 80%-90% of the athlete’s 1-rep max.
– The sets of 5 should be performed around 75%-85% of the athlete’s 1-rep max.
——
SATURDAY:
TEAM WOD
Ellen’s Leaving WOD!
🧳✈️🇦🇺🎉👋🏽
RX
AMRAP 30
In pairs:
800/1000-m row
60 x burpee box jumps (20/24 in)
60 x toes to bar
60 x DB snatch (15/22.5 kg)
1000-m row
40 x burpee box jumps
40 x toes to bar
40 x DB snatch
800/1000-m row
20 x burpee box jumps
20 x toes to bar
20 x DB snatch
800/1000-m row
Max effort Single arm Devil Press
INTERMEDIATE
AMRAP 30
In pairs:
800/1000-m row
60 x burpee box jumps (20/24 in)
60 x knees to elbows
60 x DB snatch (10/15 kg)
1000-m row
40 x burpee box jumps
40 x knees to elbows
40 x DB snatch
1000-m row
20 x burpee box jumps
20 x knees to elbows
20 x DB snatch
1000-m row
Max effort Single arm Devil Press
BEGINNER
AMRAP 30
In pairs:
600/800-m row
60 x burpee box step ups (16/20 in)
60 x hanging knee raises
60 x DB snatch (5/7.5 kg)
600/800-m row
40 x burpee box step ups
40 x hanging knee raises
40 x DB snatch
600/800-m row
20 x burpee box step ups
20 x hanging knee raises
20 x DB snatch
1000-m row
Max effort Single arm Devil Press
——
SUNDAY:
Rememberance Day WOD
SKILL WORK
Pre workout:
Build to a heavy 5-rep hang power snatch
RX
AMRAP 18
11 hang power snatch (25/35 kg)
11 burpees
11 thrusters (25/35 kg)
11 pull ups
– On the 11th minute, rest in silence for 1 min, then carry on where you left off.
INTERMEDIATE
AMRAP 18
11 hang power snatch (20/30 kg)
11 burpees
11 thrusters (20/30 kg)
11 pull ups
– On the 11th minute, rest in silence for 1 min, then carry on where you left off.
BEGINNER
AMRAP 18
11 hang power snatch (15/20 kg)
11 burpees
11 thrusters (20/30 kg)
11 pull ups
– On the 11th minute, rest in silence for 1 min, then carry on where you left off.
——