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OPEN GYM STRENGTH / AFTER CLASS EXTRA
STRENGTH I
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II
For load:
Bench press
3-3-3-3-3+
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy set of 3 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

STRENGTH III
For time:
800-meter sled drag (50/30kg)
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!

SKILL I
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
– In Skill – I, set up a 100-ft course and walk as far as possible without breaking.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

STAMINA I
For time:
400-meter run
Rest 1:00
800-meter run
Rest 2:00
1,200-meter run
Rest 3:00
1,600-meter run

– 20:00-26:00 of work (not including rest).
– 400 meters in under 2:30.
– 800 meters in under 5:00.
– 1,200 meters in under 8:00.
– 1,600 meters in under 10:00.
– Avoid hitting every interval all out. Perform each run at a sustainable pace (around 80-90% effort) to allow you to feel relatively recovered before starting each interval.
– If you feel like you can push faster, wait until the 1,200-meter or 1,600-meter interval to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
Modifications:
– Bike: 800/1,000 meters, 1,600/2,000 meters, 2,400/3,000 meters, 3,200/4,000 meters
– Row: 400/500 meters, 800/1,000 meters, 1,200/1,500 meters, 1,600/2,000 meters

MONDAY

STRENGTH:
Paused Back Squats
3 – 3 – 3 – 3 – 3
Start at 60% and ascend to a challenging 3 reps
Pause for 2 seconds at the bottom of each rep

RX
AMRAP 10:
22 V-ups
15/12 cals

INTERMEDIATE
AMRAP 10:
22 Single Leg V-ups / Tucks
12/10 cals

BEGINNER
AMRAP 10:
20 AbMat sit-ups
10/8-cals

INTENDED STIMULUS
-4-7 rounds.
-Keep rounds to 2:30 or less.
-Sit-ups in 1:15 or less each round.
-Calories in 1:00 or less each round.
– Advance athletes can increase cals to 18/15

TUESDAY

HEAVY DAY – ‘The other total’

RX
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
SCORE: LOAD

INTERMEDIATE
Same as Rx’d

BEGINNER
0:00-10:00
3-rep-max clean
10:00-20:00
3-rep-max bench press
20:00-30:00
3-rep-max overhead squat

INTENDED STIMULUS
-Heavy day relative to each athlete’s capacity.
-10:00 on each lift to build to a heavy single.
-Aim for 4-6 solid attempts in the allotted time.
-Take the clean from the floor and the bench press and overhead squat from a rack.
-Squat or power clean

WEDNESDAY

STRENGTH:
On a 12:00 Clock:
Build to a heavy complex:
3 x Strict Press + 3 x Push Press
(aim for 6 sets)

RX
For time:
9 Push-ups
100-m run
15 Push-ups
200-m run
21 Push-ups
400-m run
21 Push-ups
200-m run
15 Push-ups
100-m run
9 Push-ups

* Option to wear a weighted vest for the workout
(especially if you are thinking about wearing one for murph)

INTERMEDIATE
For time:
6 Push-ups
100-m run
8 Push-ups
200-m run
12 Push-ups
400-m run
12 Push-ups
200-m run
8 Push-ups
100-m run
6 Push-ups

BEGINNER
For time:
5 Elevated Push-ups
100-m run
7 Elevated Push-ups
200-m run
9 Elevated Push-ups
200-m run
9 Elevated Push-ups
200-m run
7 Elevated Push-ups
100-m run
5 Elevated Push-ups

INTENDED STIMULUS
-Time Cap 16:00, aim for 8:00-14:00.
-Short-to-moderate duration effort.
-Longest run in 2:30 or less.
-First set of push-ups in 2:00 or less.

THURSDAY

STRENGTH/SKILL:
EMOM x 8
Option A – 3 x Weighted Strict Pull Ups (consistent weight throughout)
Option B – 3-5 x Strict Pull Ups
Option C – 3-5 x Banded Strict Pull Ups / Toes support pull ups

RX
For time:
27-21-15-9
DB thrusters (15/10kg)
Pull-ups
– Use two DBs.

INTERMEDIATE
For time:
27-21-15-9
DB thrusters (12.5/7.5kg)
21-15-9-6
Pull-ups
– Use two DBs.

BEGINNER
For time:
21-15-9
DB thrusters (7.5kg/5kg)
Jumping pull-ups
– Use two DBs.

INTENDED STIMULUS
-TIME CAP – 14mins, aim for 5:00-12:00.
-Short sprint-style effort.
-Loading of DB should allow for at least 10 unbroken thrusters
-Complete the first set of pull-ups in 2:00 or less / 5 sets or less

FRIDAY

ENDURANCE CAPICITY

RX
For time:
2,000-m row

INTERMEDIATE
Same as Rx’d

BEGINNER
For time:
1,600-m row

POST WORKOUT:
3 sets:
1:00 plank hold
50 Russian twists

INTENDED STIMULUS
-12:00 or less.
-Shoot for a consistent pace of 1:45-2:30/500 meters.
-Push the pace in the final 300-500 meters and fully empty that tank.

SATURDAY

RX
AMRAP x 15
10-20-30 etc
Wall Balls (9/6kg)
Box Jump Overs (24/20”)

REST 5 MINS

AMRAP x 12:
‘I go, you go’ format
7 x Burpees
7 x Cals
7 x Slam Balls @ (30/20lbs or 12/9kg)

INTERMEDIATE
AMRAP x 15
10-20-30 etc
Wall Balls (6/4kg)
Box Jump Overs (20”)

REST 5 MINS

AMRAP x 12:
‘I go, you go’ format
7 x Burpees
7/5 x Cals
7 x Slam Balls @ (30/20lbs or 12/9kg)

BEGINNER
AMRAP x 15
10-20-30 etc
Wall Balls (6/4kg)
Box Step Overs (24/20”)

REST 5 MINS

AMRAP x 15:
‘I go, you go’ format
5 x Burpees
5 x Cals
5 x Slam Balls @ (20/10lbs)

INTENDED STIMULS
-AMRAP 1 – split the reps, run together.
-Unbroken on the wall balls
-Aim to get to the round of 40+
-AMRAP 2 – Push the pace.
-8-10+ rounds (4-5 rounds each)

SUNDAY

BENCHMARK HAVANA

RX
AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (56/84 kg)

INTERMEDIATE
AMRAP 25:
100 double-unders
30 push-ups
15 power cleans (43/61 kg)

BEGINNER
AMRAP 25:
75 single-unders
15 hand-elevated push-ups
10 power cleans (15/20 kg)

INTENDED STIMULUS
– Hero workout Havana in honor of Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, who died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011.
-3 to 5 rounds.
-Double-unders in 3:00 or less.
-Push-ups in 3:00 or less.
-Cleans in 2:00 or less.