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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1.
– 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:
Back rack lunge
4-4-4-4-4+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 4 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack.

STRENGTH III
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
Modifications:
-Sandbag carry: Load, dual kettlebell front-rack carry, farmers carry
-Dumbbell overhead carry: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry

SKILL I
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 SkiErg
– Score = total single-leg squats.
– Consistent pacing and reps.
– Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the single-leg squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
Modifications:
-Single-leg squats: Box- or ring-assisted
-SkiErg: Row, single-unders

STAMINA I
6 rounds for calories:
:30 bike
:30 rest
– Hold 300/400+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 350/450+ watts.
– 75+/110+ calories.
– Use your arms to push and pull the handles.
– Get as close as you can to an unsustainable pace.
– Ok to see a drop off in calories as you progress through rounds.
– Try to use an Assault Bike or Echo Bike if available. If not, a C2 Bike will work.
– If you do not have a bike, row or ski.

MONDAY

STRENGTH:
Clean Grip Deadlift
10 – 10 – 10 – 10 – 10
-Lift every 2:30
-Start at 60%
-Unbroken reps throughout
-No belts

RX
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (32/24 kg)

INTERMEDIATE
For time:
27 – 21 – 15
Knees-to-armpits
Hand-release push-ups
Russian KB swings (24/16kg)

BEGINNER
For time:
21 – 15 – 9
Hanging knee raises
Push-ups from the knees
Russian KB swings (12/8 kg)

INTENDED STIMULUS
-TIME CAP 14:00, aim for 6:00-12:00.
-Shorter-duration, grippy workout.
-First set of knees-to-elbows in 2:00 or less.
-Push-ups in 5 sets or less per round.
-First round of Russian kettlebell swings in 3 sets or fewer.

TUESDAY

STRENGTH:
On an 12:00 clock:
Build to a heavy set of 3 Strict Press

RX
For time:
15-9-6
Bar muscle-ups
Strict Press (60/42.5kg)

INTERMEDIATE
For time:
15-9-6
Jumping bar muscle-ups
Strict Press (42.5/30 kg)

BEGINNER
For time:
9-6-3
Low-bar muscle-up transitions
15-9-6
Strict Press (20/15kg)

INTENDED STIMULUS
-Shorter duration effort.
-3:00-10:00.
-Test pressing endurance and stamina.
-Complete the first round in 4:00 or less.
-5 or more unbroken shoulder presses at a time.
– 3 reps or more unbroken BMU’s

WEDNESDAY

STRENGTH:
E3MOM x 4
10 x DB Bench Press @ AHAP
10 x Elevated Ring Rows

**DB Bench Press unbroken
* Elevated Ring Rows (feet on box) – scale to regular ring row
(focus on tight boy position throughout / strict movement – no snaky hips )

RX
4 rounds for max reps:
1 min Double Unders
1 min Alternating DB Snatch @ 22.5/15kg
1 min Burpees
1 min Rest

INTERMEDIATE
4 rounds for max reps:
1 min Double Unders
1 min Alternating DB Snatch @ 15/10kg
1 min Burpees
1 min Rest

INTERMEDIATE
4 rounds for max reps:
1 min Single Unders
1 min Alternating DB Snatch @ 10/5kg
1 min Down Ups
1 min Rest

INTENDED STIMULUS
-50-100 DU’s
-20+ DB Snatch
-10+ Burpees
-Quick transition – keep moving throughout. Earn the rest minute

THURSDAY

STRENGTH:
EMOM x 8
2 x Hang Squat Cleans
(Build to a heavy 2 reps over the 8 sets)

RX
For time:
21-15-9
Handstand push-ups
Hang squat cleans (52.5/35kg)

INTERMEDIATE
For time:
21-15-9
Pike push-ups
Hang squat cleans (42.5/30 kg)

BEGINNER
For time:
15-12-9
Push Ups
Hang squat cleans (20/15 kg)

INTENDED STIMULUS
-Shorter sprint-style effort.
-Time Cap 12:00, aim for 3:00-10:00.
-First set of handstand push-ups in 4:00 or less.
-Hang squat cleans in 3 sets or less.

FRIDAY

RX
For time:
30 sumo deadlift high pulls (35/25kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

INTERMEDIATE
For time:
30 sumo deadlift high pulls (35/25kg)
:45 plank hold
20 lateral burpees over the barbell
:45 plank hold
30 sumo deadlift high pulls
:45 plank hold
20 lateral burpees over the barbell
– Plank hold time is accumulated.

BEGINNER
For time:
15 sumo deadlift high pulls (20/15kg)
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated.

Post Skills
EMOM x 6
1. 40 seconds GHD Sit Ups / Med Ball Sit Ups
2. 40 seconds Weighted Good Mornings / Good Mornings

INTENDED STIMULUS
-Moderate duration effort.
-8:00-15:00.
-10 or more unbroken sumo deadlift high pull reps at a time for most athletes and 6 or more for beginner athletes.
-Accumulate plank holds in 2:00 or less.
-Burpees in 3:00 or less.

SATURDAY

RX
In pairs, for time:
60 x T2B
200m Run
50 x Pistols
200m Run
40 x C2B
200m Run
30 x DB Front Rack Squats (2 x 22.5/15kg)
200m Run
20 x DB Devil Press (2 x 22.5/15kg)
200m Run
10 x Rope Climbs

INTERMEDIATE
In pairs, for time:
60 x Knees to Armpits
200m Run
50 x Box Assisted Pistols
200m Run
40 x Pull Ups
200m Run
30 x DB Front Rack Squats (2 x 15/10kg)
200m Run
20 x DB Devil Press (2 x 15/10kg)
200m Run
10 x Rope Climbs

BEGINNER
In pairs, for time:
60 x T2B
200m Run
50 x Reverse Lunges
200m Run
40 x Jumping C2B or Pull Ups
200m Run
30 x DB Front Rack Squats (2 x 10/7.5kg)
200m Run
20 x DB Devil Press (2 x 10/7.5kg)
200m Run
20 x Pull to Stand

INTENDED STIMULUS
– 1 person working at a time on the gymnastics and DB movements
– 200m run = together
– Time Cap 30:00 (18:00-30:00)

SUNDAY

HERO WOD ‘Kelly Brown’

RX
5 rounds for time:
440-m row
10 box jumps (32/24”)
10 deadlifts (125/85kg)
10 wall-ball shots (9/6 kg)

INTERMEDIATE
5 rounds for time:
440-m row
10 box jumps (24/20”)
10 deadlifts (100/70 kg)
10 wall-ball shots (9/6 kg)

BEGINNER
4 rounds for time:
440-m row
10 box step-ups (20/16”)
10 deadlifts (70/47.5 kg)
10 wall-ball shots (6/4 kg)

INTENDED STIMULUS
-Moderate-to-longer duration effort.
-15:00-25:00.
-Rows in 2:15 or less.
-Deadlifts in unbroken sets of 3 or more.

Barbell Class @ 10:30 – Snatch

Primer:
1.Slow Motion Snatch
3 x 2

2.Behind the Neck Snatch Grip Push press + Snatch Balance
4 x 3+3
(you pick weight, this is a primer not meant to be heavy. Focus on strong lock out (active shoulders) and speed under the bar in the Snatch Balance)

Complex:
High Hang Snatch + Hang Snatch + Snatch
1 x 1+1+1 @ 65%
1 x 1+1+1 @ 70%
3 x 1+1+1 @ 75%

Accessories:
Snatch Pulls
2 x 4 @ 95%
1 x 3 @ 100%
1 x 3 @ 105%