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Monday:

A.

Strength

12 Mins to Build to a Heavy For The Day of the following complex:

2 X Strict Press
2 X Push Jerk
2 X Split Jerk

Start light and build the load gradually until just Spilt Jerks are remaining (i.e. when unable to perform the Press start with the Push Jerk, and when unable to perform the Push Jerk just perform the double Spilt Jerk)

*Bar taken from floor

B.

Metcon

6 AMRAP
12 X Hang Power Clean
9 X Pull Up

2 Mins Rest

6 AMRAP
12 X STOH
200m Run

@50/35kg

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Tuesday:

A.

Strength

3 Sets

20 X Rear Elevated Split Squat (each leg)

Stimulus:
Aim for RPE 7 building to 9 over the sets. If load is required use either a DB / Barbell / Vest / Chains / Sandbag on the Back Rack position.

B.

Metcon

16 AMRAP
In Pairs

40 X Cals
4 X Rope Climb
8 X Manmaker @2 X 22.5/15kg

Scaling:
Standing / Laying Rope Climb

Stimulus:
Split work between you, one person working at a time

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Wednesday:

A.

Strength

12 Mins Build to a Heavy For The Day of the following complex:

1 X Snatch
1 X OH Squat
1 X Hang Snatch
1 X OH Squat

Scaling:
Power Snatch + Hang Power Snatch + OH Squat Mobility

B.

Metcon

‘Dave’s Hangover Cure’

For Time:

15 X Power Snatch
15 X Toes To Bar
15 X Power Snatch
15 X Burpee Over Bar
15 X Power Snatch
15 X Toes To Bar
15 X Power Snatch

@35/25kg

Scaling:
Hang Power Snatch / KB Russian Swing
Toes To Hip / Toes To Object

Stimulus:
This is a Sprint workout. Aim to go unbroken on the barbell. Max 2 sets on TTB.

Time Cap: 10 Mins

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Thursday:

A.

Strength

10-1 For Quality

Strict HSPU
Strict Dip
Strict Pull Up

Time Cap: 25 Mins

Scaling:
Negative HSPU / Pike PU / Z-Press
Box Assisted Ring Dip / Box Dip / Push Up
Banded / Seated Low Bar

Stimulus:
Do not go to failure, split sets as needed.

B.

Metcon

8 AMRAP

2, 2, 4, 4, 6, 6, 8…

KB Swing
Goblet Squat
@24/16kg

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Friday:

A.

Technical Warmup / Skill / Scaling

Deadlift
Bench Press
Clean

B.

Strength

‘Linda’ aka ‘The Three Bars of Death’

10-1 For Time:

Deadlift @1.5 Bodyweight
Bench Press @Bodyweight (0.75 BW Female)
Squat Clean @0.75 Bodyweight

Time Cap: 30 Mins

Tips and Strategy:

The biggest challenge of this workout is the bench press. Have a spotter / coach at the bench so you can go hard without fear of being trapped by the barbell mid-rep. If needed share a rack and help each other with the loading / spotting.

Intended Stimulus:

The load in this workout should feel moderately heavy–but not maximal. Scale the load/volume so you can finish this WOD in approximately 30 minutes or less. Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”

Scaling:

This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option:

10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean

Beginner Option:

8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean

➡️ After Class Extra: ⬅️

50-40-30-20-10
Cals
*Rest between sets as long as it took to compete the previous set

If short on time…
25-20-15-10-5
(Same Rest rules apply)

——

Saturday:

TEAM WOD

In Teams of 3

30 AMRAP

Ascending Reps of 3, 3, 3, 6, 6, 6, 9…

DB Snatch
DB Box Step Over
Toes To Bar

30/24 X Cals Between Rounds

@25/17.5kg

*Split work between each person, one person working at a time

——

Sunday:

Hero WOD ‘Dae Han’

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

3 Rounds For Time:

800m Run with 22.5/15kg DB
3 X Rope Climb @15”
12 X Thruster @60/40kg

Time Cap: 30 Mins

Scaling:
No load on run
Seated / Laying Rope Climbs
Thruster Load @RPE 8

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