AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
Every 3:00 for 5 sets:
5 back squats
– Rest for the remaining time on the 3:00 clock.
– Use at least 70% of your best back squat.
– Increase load across as many sets as possible.
SKILL I
4 sets:
:30 handstand walk
:30 GHD sit-up hold (parallel to the floor)
– Rest 2:00 between sets.
– Record the total distance traveled on your hands.
SKILL II
EMOM 10:
10 alternating single-leg squats
– Rest with the remaining time in the minute.
– If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.
STAMINA I
3 x AMRAP 4:
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.
STAMINA II
4 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
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TUESDAY:
SKILL WORK
Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
RX
For time:
10-8-6-4-2:
Squat snatches (52.5/75 kg)
– Perform 3 wall walks after each set.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
10-8-6-4-2:
Squat snatches (35/52.5 kg)
– Perform 3 wall walks after each set.
SCORE:
TOTAL TIME
BEGINNER
For time:
10-8-6-4-2:
Hang squat snatches (15/20 kg)
– Perform 2 partial range of motion wall walks after each set.
SCORE:
TOTAL TIME
STIMULUS
– 7:00-15:00.
– Moderate snatch loading.
– If you complete 1 rep every :20 you will finish exactly at 15:00.
——
WEDNESDAY:
RX
5 x AMRAP 3
25 calories
Max effort Barbell Back Rack Lunges
Rest 2:00 between AMRAPs and increase load each set.
Women: 25kg–30kg–35kg–42.5kg–47.5kg
Men: 42.5kg–47.5kg–52.5kg–60kg–65kg
INTERMEDIATE
5 x AMRAP 3
25 calories
Max effort Barbell Back Rack Lunges
Rest 2:00 between AMRAPs and increase load each set.
Women: 15kg-20kg-25kg–30kg–35kg
Men: 25kg–30kg–35kg–42.5kg–47.5kg
BEGINNER
5 x AMRAP 3
25 calories
Max effort Barbell Back Rack Lunges
Rest 2:00 between AMRAP
Women: 15kg
Men: 20kg
SKILL
Post-workout
EMOM 6
00:30 Handstand Hold
00:30 V-Ups
STIMULUS
– Lower-body strength and endurance.
– Finish the bike or row under 2:00/2:30 each set.
– Complete at least 12+ lunges on all sets.
– Work to complete each set unbroken as the loads get heavier.
——
THURSDAY:
SKILL
Pre-workout:
6 sets for load:
1 pause push jerk
1 push jerk
– Rest 2:30 between sets.
– Pause in the dip of the first jerk for :02.
70-80%
RX
AMRAP 10
10 Push Press (35/50 kg)
15 Kettlebell Swings 16/24 kg
30 Double-Unders
INTERMEDIATE
AMRAP 10
10 Push Press (25/35 kg)
15 Kettlebell Swings (12/16 kg)
00:30 Double-Unders / 60 Single-Unders
BEGINNER
AMRAP 10
10 Push Press (15/20 kg)
15 Kettlebell Swings (8/12 kg)
30 Single-Unders
AFTER CLASS EXTRA:
3 sets:
4 Turkish Get-Up (each arm)
Rest as needed
STIMULUS
– Aim for 6+ rounds
– 1-2 sets on the Push Press
– Unbroken on the KB Swings
——
FRIDAY:
ANGIE
BENCHMARK
RX
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats
SCORE:
TOTAL TIME
BEGINNER
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
SCORE:
TOTAL TIME
STIMULUS
– 14:00-20:00.
– No more than 6:00 each on pull-ups and push-ups and no more than 4:00 each on sit-ups and air squats.
——
SATURDAY:
TEAM WOD
RX
AMRAP 30
20 DB Thrusters (15/22.5 kg)
20 DB box step overs (20/24 in)
2 rope climbs
400-m run (together)
INTERMEDIATE
AMRAP 30
20 DB Thrusters (10/15 kg)
20 DB box step overs (20/24 in)
2 partial rope climbs
400-m run (together)
BEGINNER
AMRAP 30
20 DB Thrusters (5/10 kg)
20 box step overs (12/20 in)
4 pulls to stand
300-m run (together)
——
SUNDAY:
RX
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
– Perform both movements within the same minute.
SCORE:
LOAD
INTERMEDIATE
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (20/24 in)
– Perform both movements within the same minute.
SCORE:
LOAD
BEGINNER
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps (12/20 in)
– Perform both movements within the same minute.
SCORE:
LOAD
STIMULUS
– Opportunity to either go heavy or work on technique with moderate loads.
– Build to a 3-rep-max unbroken deadlift.
– Deadlift and box jump every minute in less than :30.
– Use 70% of your best 3-rep-deadlift from that day.
——