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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to 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:
Front squat
5-5-5-5-5+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

STRENGTH III
10 rounds:
50-ft sled push
50-ft sled pull
– Rest 1:00 between rounds.
– Use a weight on the sled that allows you can keep moving for the entire 50 feet. This should not be something you can “sprint” with. Increase the loading across the 10 rounds as you see fit.
– To pull the sled, attach a rope or a ring (with a strap) to the sled and backpedal 50 feet.

SKILL I
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– No more than 2 sets on plank holds.
– Strict toes-to-rings: while performing this movement, focus on leaning back and pressing the rings to your toes.
– GHD sit-ups: focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.

Modifications:
Strict toes-to-rings | strict hanging knee raises on rings
GHD sit-ups | GHD sit-ups to parallel, AbMat sit-ups

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:
C2 Bike | 400 meters, 800 meters, 1,600 meters, 200 meters
Row | 200 meters, 400 meters, 800 meters, 100 meters
Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters

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EASTER MONDAY

BANK HOLIDAY WOD

For time – with a partner:
(1 person working at a time)

BUY in:
120 x Cals (scale = 100/70)

Into
3 rounds
30 x Power Cleans
30 x Down Ups
30 x Front Squats
30 x T2B / Leg Raises / Knee Raises

Barbell
RX = 70/47.5kg
Intermediate = 60/42.5 or 50/35kg
Beginner = 30/20kg

Non Barbell Options:
A – DB Power Clean + DB Front Rack Squats
B- KB Swings + Goblet Squat

INTENDED STIMULUS
– 1 person working at a time.
-Cals in 7:00 or less, scale = 100 or 70 cals
-Same weight for both barbell movements – 5+ reps at a time, quick singles or cycling the barbell for the power cleans
-5 reps on the t2b

TIME CAP – 30mins

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TUESDAY

BENCHMARK – “BARBARA”

RX
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

INTERMEDIATE
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.

BEGINNER
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds

INTENDED STIMULUS
– Time CAP 32:00
-4:00 per round, for at least the first 2-3 rounds.
-Pull-ups in 1-2 sets.
-Push-ups in 2-5 sets.
-Sit-ups and squats in under 4:00 combined.
-Rest exactly 3:00 between rounds.

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WEDNESDAY

STRENGTH:
On a 15:00 clock:
3 unbroken clean and jerks
-Build to a heavy set

RX
5 rounds for time:
200-m run
6 clean and jerks @ 85/57.5kg

INTERMEDIATE
5 rounds for time:
200-m run
6 clean and jerks @ 70/45kg

BEGINNER
5 rounds for time:
200-m run
6 clean and jerks @ 35/ 25kg

INTENDED STIMULUS
-Time CAP 15:00 – aim for 7:00-12:00.
-Runs in 1:30 or less.
-Clean and jerks in 1:15 or less.
-Fast singles on the clean and jerks @ moderate to heavy weight
-Ideally power clean and push jerk (but can split if need to)

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THURSDAY

STRENGTH:
Every 3 mins x 5
10 x Back Squats @ 65-70%

RX
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps @24/20”
Handstand push-ups

INTERMEDIATE
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps @ 24/20”
1-2-3-4… etc.
Handstand push-ups

BEGINNER
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box Step Ups @ 24/20”
Pike HSPU / DB Z-Press

INTENDED STIMULUS
-Progress into the round of 14; advanced athletes into the round of 18.
-15+ box jumps/minute pace.
-Handstand push-ups in 2-3 sets for most rounds.
-Complimentary movement functions to allow for greater intensity.

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FRIDAY

SKILL – BMU Practise:
6-10 minutes practise/progressions
into
5 x EMOM
1-5 x BMU / Jumping BMU / Banded BMU

RX
3 rounds for time:
25 knees-to-elbows
1600/1300m Assault or Echo Bike (750/600m Row)

INTERMEDIATE
3 rounds for time:
25 knees-to-armpits
1600/1300m Assault or Echo Bike (750/600m row)

BEGINNER
3 rounds for time:
15 hanging knee raises
1200/1000m Assault or Echo Bike (600/500m Row)

INTENDED STIMULUS
-12:00-16:00.
-Knees-to-elbows in 1:30 or less.
-Bike or Row in 4:00 or less.

**Miles = 1 / 0.85

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SATURDAY

RX
4 rounds with a partner for time:
30 x Synchronised DB Step Forward Lunge @ 22.5/15kg
50 DB hang power snatches @ 22.5/15kg
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
-Use 1 x DB throughout

INTERMEDIATE
4 rounds with a partner for time:
30 Synchronised DB Step Forward lunges @ 15/10kg
50 DB Hang power snatches @ 15/10kg
70 double-unders
– Split the snatches and double-under reps with one partner working at a time.
– Use 1 x DB throughout

BEGINNER
4 rounds with a partner for time:
30 Synchro Step Forward lunges (bodyweight)
30 DB hang power snatches @ 10/5kg
100 single-unders
–split the snatches and double-under reps with one partner working at a time.
– Use 1 x DB throughout

INTENDED STIMULUS
-17:00-23:00 (25 min cap)
-Lunges in 1:30 or less.
-Snatches in 2:30 or less.
-Double-unders in 1:30 or less.

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SUNDAY

STRENGTH:
Ona 12:00 Clock:
Build to a Heavy Single Push Press
(from racks)

RX
5 rounds for time:
10 push press @ 42.5/30kg
12 lateral burpees over the bar
25/20-calorie row

INTERMEDIATE
5 rounds for time:
10 push presses @ 35/25kg
12 lateral burpees over the bar
20/15-calorie row

BEGINNER
5 rounds for time:
10 push presses @ 20/15kg
8 lateral burpee bar step-overs
15/12-calorie row

INTENDED STIMULUS
-11:00-16:00.
-Push presses in 1-2 sets.
-Burpees in 1:00 or less.
-Row in 1:30 or less.

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