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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean or jerk:
3 reps x 2 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 4 sets @ 90%+
– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.

STRENGTH II
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.

STRENGTH III
For load:
21-15-9:
Sumo deadlifts
– After every round, perform a 100-meter sled push.
– Use loading on the sled push that forces you to grind to get the 100 meters done!
– Use a loading on the sumo deadlift that allows you to complete the round of 21 sumo deadlifts in 3 sets or less. Increase the loading as the reps go down as you see fit.

SKILL I
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the negative descent to ensure your head doesn’t crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps in this skill work.
– Do not rest more than :10 between exercises.

STAMINA I
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
Modifications:
Run | Distance
Equipment Substitutions:
1) C2 Bike | 400 meters, 800 meters, 1,600 meters, 200 meters
2) Row | 200 meters, 400 meters, 800 meters, 100 meters
3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters

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MONDAY:

SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push jerk

RX
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses (15/20 kg)
SCORE:
TOTAL TIME

STIMULUS
-6:00-12:00.
-Unbroken rounds of fast air squats.
-Push jerks in unbroken sets of at least 5-10. Advanced athletes should push to keep all sets unbroken.

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TUESDAY:

RX
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
400/500-m row
12 burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars

STIMULUS
-11:00-15:00.
-Rows in 1:40-2:15.
-Burpee pull-ups in 1:30-2:00.

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WEDNESDAY:

HEAVY DAY

RX
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (15/20 kg)
SCORE:
LOAD

SKILL WORK
Post-workout:
1 set:
200-m double-KB overhead carry

STIMULUS
-Heavy day relative to your own capacity.
-Increase loading across as many reps as possible.
-Start around 50-60% of 1-rep-max thruster.
-Complete 10+ reps in the final set.

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THURSDAY:

SKILL WORK
Bench press
5-3-3-2-2
-Lift every 2:00
-Build to a heavy double

RX
EMOM 12:
Min. 1 | :30 wall walks
Min. 2 | :30 box jump-overs (20/24 in)
Min. 3 | :30 bike calories

INTERMEDIATE
EMOM 12:
Min. 1 | :30 scaled wall walks
Min. 2 | :30 box jump-overs (20/24 in)
Min. 3 | :30 bike calories

BEGINNER
EMOM 12:
Min. 1 | :30 2 x shoulder taps + 1 knee push-up
Min. 2 | :30 box step-overs (16/20 in)
Min. 3 | :30 bike calories

STIMULUS
-Constantly moving for the entire :30 interval.
-2-5+ wall walks.
-10-15+ box jump-overs.
-7-12+ calories.

——

FRIDAY:

LADDER NANCY

RX
For time:
5 overhead squats (55/85 kg)
400-m run
10 overhead squats (47.5/70 kg)
400-m run
15 overhead squats (42.5/60 kg)
400-m run
20 overhead squats (30/42.5 kg)
400-m run
25 overhead squats (15/20 kg)
400-m run
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
5 overhead squats (42.5/60 kg)
400-m run
10 overhead squats (35/52.5 kg)
400-m run
15 overhead squats (30/42.5 kg)
400-m run
20 overhead squats (25/35 kg)
400-m run
25 overhead squats (15/20 kg)
400-m run
SCORE:
TOTAL TIME

BEGINNER
For time:
2 overhead squats (15/20 kg)
200-m run
4 overhead squats (15/20 kg)
200-m run
6 overhead squats (15/20 kg)
200-m run
8 overhead squats (15/20 kg)
200-m run
10 overhead squats (15/20 kg)
200-m run
SCORE:
TOTAL TIME

STIMULUS
-12:00-17:00.
-Runs in 2:15 or less.
-Heavy, but unbroken first round of overhead squats; remaining rounds in no more than 2 sets.

——

SATURDAY:

TEAM WOD

RX
10 rounds for time with a partner:
40 double-unders
20 med ball sit-ups (6/9 kg)
– Partners alternate complete rounds.

Into…

10 rounds for time with a partner:
2 rope climbs (15 ft)
8 alt devils presses (15/22.5 kg)
– Partners alternate complete rounds.
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time with a partner:
30 double-unders (or :30 SU/SU/DU)
20 med ball sit-ups (4/6 kg)
– Partners alternate complete rounds.

Into…

10 rounds for time with a partner:
1 rope climb (15 ft)
8 alt devils presses (10/15 kg)
– Partners alternate complete rounds.
SCORE:
TOTAL TIME

BEGINNER
10 rounds for time with a partner:
30 single-unders
15 sit-ups
– Partners alternate complete rounds.

Into…

10 rounds for time with a partner:
3 pull-to-stands
6 knee push-ups
6 KB swings (8/12 kg)
– Partners alternate complete rounds.
SCORE:
TOTAL TIME

STIMULUS
-24:00-32:00.
-Use a single DB.

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SUNDAY:

HERO WOD ‘WITTMAN’
BENCHMARK

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RX
7 Rounds For Time:
15 kb swings (16/24 kg)
15 power cleans (30/42.5 kg)
15 box jumps (20/24 in)
SCORE:
TOTAL TIME

INTERMEDIATE
7 Rounds For Time:
15 kb swings (12/16 kg)
15 power cleans (25/35 kg)
15 box jumps (20/24 in)
SCORE:
TOTAL TIME

BEGINNER
7 Rounds For Time:
15 kb swings (8/12 kg)
15 power cleans (15/20 kg)
15 box step-ups (16/20 in)
SCORE:
TOTAL TIME

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