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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+

– Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-week cycle.
– Use a recent 1-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:
Front 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 will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
– Keep in mind that this week is Quarterfinal week. If you want to back off the loading a bit today and build to something around 70-80%, that is perfectly ok.

STRENGTH III
For time:
800-meter backward sled drag

– Add load to the sled.
– Constant movement with the sled drag.
– Connect a rope or strap to the sled. Hang on to it and walk backward with straight arms. You should begin to feel this in your quads.
– Reduce the loading as needed.

SKILL I
EMOM 8:
2 dumbbell overhead squats/arm
– Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm

– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Prioritize sound positioning throughout the movements.
– Dumbbell overhead squats: focus on pressing up on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Dumbbell Turkish get-up: focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further it gets away from the body, the more difficult the movement will be.
– Start at a lighter load for both movements. Once you have dialed in the technique, then you can increase the load.

STAMINA I
6 rounds for calories:
:30 bike
:30 rest
– Hold 400/300+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest

– Hold 450/350+ watts.
– 14:00 total time.
– 110 or more calories for men and 75 or more for women.
– Prioritize using your arms as you push and pull the handles.
– Get as close as you can to an unsustainable pace.
– It’s OK if you see some drop off in calories per round.

Modifications:
– 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, you can row or ski.

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MONDAY

STRENGTH:
E2MOM x 5
3 x Paused Front Squats (with a 2 second pause)
Build over the 5 sets – start at 65%

RX
EMOM x 18
1 – 18/15 Cals
2 – 15 Front Squats (60/42.5kg)
3 – 15 Down Ups

INTERMEDIATE
EMOM x 18
1 – 15/12 Cals
2 – 15 Front Squats (42.5/30kg)
3 – 12 Down Ups

BEGINNER
EMOM x 18
1 – 12/9 Cals
2 – 15 Front Squats (20/15kg)
3 – 9 Down Ups

INTENDED STIMULUS
-Cals 50 seconds or less
-Unbroken Front Squats
– Down Ups 45 second or less

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TUESDAY

RX
AMRAP 24 with a Partner:
400m Run (together)
40 x T2B
40 x KB Swings (32/24kg)

INTERMEDIATE
AMRAP 24 with a Partner:
400m Run (together)
40 x Knees to Elbows
40 x KB Swings (24/16kg)

BEGINNER
AMRAP 24 with a Partner:
200m Run (together)
40 x Knee Raises
40 x KB Swings (16/12kg)

INTENDED STIMULUS
-3+ rounds.
-Kettlebell swings in sets of 10 or more.
-T2B in sets of 5 or more
-Partners take turns with the kettlebell and run together.

WEDNESDAY

STRENGTH:
On a 15 min clock, build the weight over the sets to a heavy single push jerk:
7 – 5 – 3 – 1 – 1 – 1
Start at 65% and increase each set

RX
2 rounds for time:
50 x Cals
40 x Crossovers
30 x Wall balls (9/6kg)
20 x Sit Ups
10 x C2B

INTERMEDIATE
2 rounds for time:
45 x Cals
40 x Crossovers / Singles
30 X Wall Balls (9/6kg)
20 x Sit Ups
10 x Pull Ups / Jumping C2B

BEGINNER
2 rounds
40 x Cals
30 x Singles
20 x Wall balls (6/4kg)
10 x Sit Ups
10 x Ring Rows

INTENDED STIMULUS
-16 min Cap, 10-16 mins
-2 sets or less on the pull ups
-3 sets or less on the wall balls
-No longer than 60 seconds on the crossovers/singles
-No longer than 4:30 on the rower

THURSDAY

IQF 1

FRIDAY

IQF 2

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SATURDAY

RX
In Pairs- 8 rounds for time:
20 x HSPU
20 x Deadlifts 120/90kg
20 x Cals

INTERMEDIATE
In Pairs- 8 rounds for time:
20 x Pike HSPU
20 x Deadlifts 102.5/70kg or 90/ 60kg
20 x Cals

BEGINNER
In Pairs- 8 rounds for time:
20 x DB Z-Press
20 x Deadlifts 50/35kg
20 x Cals

INTENDED STIMULUS
-Mod/Heavy load on the deadlifts – singles or cycle 2-3 reps at a time
-HSPU is 5 sets or less
-One person working at a time
-Time Cap 30mins

Gymnastics – will be replaced with IQF 3

SUNDAY

Hero WOD – ‘21 Guns’
This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honour our Nation’s’ Warriors, past, present and future.”

RX
AMRAP x 21
400 m Run
21 Push-Ups
21 Box Jumps (24/20”)
15 Burpees
9 Pull-Ups

INTERMEDIATE
400m Run
21 Push Ups
21 Box Jumps (24/0”)
15 Burpees
9 Jumping Pull Ups

BEGINNERS
200m Run
21 Incline Push Ups (off box)
21 Box Step Ups
10 Burpees
9 Ring Rows

INTENDED STIMULUS
-3 rounds or more
-Push Ups in 5 sets or less
-Burpees 1:15 or less
-Pull Ups 2 sets or less

Barbell will be replaced with the IQF 4

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