fbpx

OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
Welcome to week four 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:
Bench press
10-8-8-6-6
Welcome to week four in our Strength II bench press cycle; this is a de-load week.
Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
Perform a new set every 3 minutes.
Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

STRENGTH III
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
Finish each carry in less than 1:00.
Record the heaviest unbroken carry.
Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those. The goal is to move something heavy.
If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.
Sandbag carry modifications: Load, dumbbell or kettlebell front rack carry, barbell front rack carry

SKILL I
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
It’s OK if you have to break the L-pull-ups into a couple of sets. Keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

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).
Conditioning work to train mid-workout running stamina.
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-meter run in :45-1:15.
400-metes run in 1:15-1:45.
800-meter run 3:00-4:00.
100-meter run in :15-:30.
Run modifications: Distance, substitutions

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

MONDAY

BANK HOLIDAY – MURPH

For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)

– Partition anyhow, perform solo or with a partner or Non-partition.
– Wear a weight vest if you have one (14/20 lb, 6/9 kg).

What is a good score for the “Murph” workout?
– Beginner: 63-71 minutes
– Intermediate: 47-62 minutes
– Advanced: 36-46 minutes
– Elite: <35 minutes (For un-partitioned, add ~15-20% to the times) PARTITION OPTIONS:

Option 1
20 rounds:
5 Pull Ups
10 Press Ups
15 air quats

If the press ups are going to get challenging
Then 20 rounds
5 Pull Ups
5 Press Ups
15 Air Squats
5 Press Ups

Option 2
25 rounds
4 Pull Ups
8 Press ups
12 Air Squats

Option 3
33 rounds
3 Pull Ups
6 Press Ups
9 Air Squats
With 1 round
1 Pull Up + 2 Press Ups + 3 Air Squats

Option 4
50 rounds
2 Pull Ups
4 Press Ups
6 Air Squats

Option 5
10 rounds
10 Pull Ups
20 Press Ups
30 Air Squats

Option 6
5 rounds
20 Pull Ups
40 Press Ups
60 Air Squats

Option 7
In Pairs, run together but split the pull ups, press ups and air squats between you

Option 8 – Beginners/Scaling
800m Run
50 Pull Ups
100 Press Ups
150 Air Squats
800m Run

(Substitute for running – 1600m Row / 1600m Ski / 3200m Bike )

TUESDAY

STRENGTH/SKILL:
10-minute window to practise and build on:
Handstand Holds / Handstand Walking

**if you can HSW try:
EMOM x 8
25ft

RX
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (24/16kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

INTERMEDIATE
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (16/12kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

BEGINNER
AMRAP 15:
3-6-9-12, etc.
Sit-ups
Russian KB swings (12/8 kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

INTENDED STIMULUS
-Finish the round of 18; advanced athletes finish the round of 24.
-Use any type of bike.
-Unbroken sets all the way through the round of 12.

WEDNESDAY

STRENGTH:
Back Squats
10 – 8 – 6 – 4 – 2
E2MOM
Start at 65% and ascend by feel

RX
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots @ 9/6kg
– Rest the remainder of each interval.
– Score is the fastest round.

INTERMEDIATE
Every 3:00 for 5 rounds:
20 double-unders
20 wall-ball shots @ 9/6kg
– Rest the remainder of each interval.
– Score is the fastest round.

BEGINNER
Every 3:00 for 5 rounds:
40 single-unders
10 wall-ball shots @ 6/4kg
– Rest the remainder of each interval.
– Score is the fastest round.

INTENDED STIMULUS
-All rounds in 1:00-2:00.
-Double-unders in under :45.
-Unbroken wall-ball shots every round.

THURSDAY

STRENGTH/TECHNIQUE
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch

RX
2 rounds for time:
10 snatches (80/55kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (52.5/35 kg)
12 bar-facing burpees

INTERMEDIATE
2 rounds for time:
10 snatches (60/42.5 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (42.5/30kg)
12 bar-facing burpees

BEGINNER
2 rounds for time:
10 snatches (35/25 kg)
10 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (20/15 kg)
10 bar-facing burpees

INTENDED STIMULUS
-TIME CAP – 14mins, aim for 7:00-12:00.
-World record time is 5:09 held by Mat Fraser.
-First couplet complete by 7:00.
-Weight 1 snatches in under 2:00 and no more than 75% of 1RM.
-Weight 2 snatches in under 1:30.and no more than 60% of 1RM
-Bar-facing burpees in under 1:30.

FRIDAY

STRENGTH/SKILL:
In a 10 minutes window:
a. Establish a Heavy Weighted Ring Dips
or
b. Banded Ring Dips – 5 x 5
or
c. Toe Support or Box Dips 5 x 5

RX
For time:
21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (24/20″)
– Use two dumbbells.

INTERMEDIATE
For time:
21-15-9
DB deadlifts (15/10 kg)
42-30-18
Box step-ups (24/20”)
– Use two dumbbells.

BEGINNER
For time:
21-15-9
DB deadlifts (7.5/5 kg)
Box step-ups (20/16”)
– Use two dumbbells.

INTENDED STIMULUS
-5:00-8:00.
-Unbroken dumbbell deadlifts.
-First set of box step-ups in under 3:00

SATURDAY

PARTNER WOD – TOMMY V

SKILL:
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb

RX
For time with a partner:
BUY IN – 1200m Row (split)
Into
21 thrusters (34/52 kg)
12 rope climbs (4.6 m)
15 thrusters (34/52 kg)
9 rope climbs (4.6 m)
9 thrusters (34/52 kg)
6 rope climbs (4.6 m)
into
BUY OUT – 1200m Run (split)

– Each partner completes the designated number of thrusters, then split the rope climbs as needed.

INTERMEDIATE
For time with a partner:
BUY IN – 1200m Row (split)
Into
21 thrusters (29/43 kg)
9 rope climbs
15 thrusters
6 rope climbs
9 thrusters
3 rope climbs
into
BUY OUT – 1200m Run (split)

– Each partner completes the designated number of thrusters, then split rope climbs as needed.

BEGINNER
For time with a partner:
BUY IN – 1200m Row
into
21 thrusters (15/20 kg)
12 rope climb pull-to-stands
15 thrusters
9 rope climb pull-to-stands
9 thrusters
6 rope climb pull-to-stands
into
BUY OUT – 1200m Run
– Each partner completes the designated number of thrusters, then split rope climbs as needed.

INTENDED STIMULUS
-18:00-24:00.
-21 thrusters in no more than 3 sets and in under 2:00.
-3+ rope climbs (or chosen variation) per minute pace.
-Row and Run split between you.

SUNDAY

HERO WOD ‘LUMBERJACK 20’

RX
For Time:
20 Deadlifts (125/82.5kg)
400 meter Run
20 Kettlebell Swings (24/16kg)
400 meter Run
20 Overhead Squats (52.5/35kg)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (2 x 22.5/15kg)
400 meter Run

INTERMEDIATE:
For Time
20 Deadlifts (102.5/70kg)
400 meter Run
20 Kettlebell Swings (16/12kg)
400 meter Run
20 Overhead Squats (42.5/30kg)
400 meter Run
20 Burpees
400 meter Run
20 Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (15/10kg)
400 meter Run

BEGINNER:
For Time
20 Deadlifts (70/47.5kg)
200 meter Run
20 Kettlebell Swings (12/8kg)
200 meter Run
20 Overhead Squats (20/15kg)
200 meter Run
20 Burpees
200 meter Run
20 Ring Rows
200 meter Run
20 Box Step Ups (24/20 in)
200 meter Run
20 Dumbbell Squat Cleans (10/5kg)
200 meter Run

INTENDED STIMULUS
-Moderate to heavy weight for the deadlifts
-Choose a weight for the deadlifts that you can do for 3-5 reps unbroken. Kettlebell swings – 2 sets or less.
-Overhead squats and dumbbell squat cleans in 2-4 sets
-Use the runs to recover.
-Time Cap – 35:00

Barbell Class @ 10:30-11:30
FOCUS = SNATCH

Primer
5 sets
1 x Behind the Neck Snatch Grip Push Press + 2 x Snatch Balance + 2 x OHS
@ light/Mod load
(focus on Strong lock out and speed under the bar on the snatch balance)

Main
High Hang Snatch + Hang Snatch + Snatch
1 sets @ 60%
1 sets @ 65%
4 sets @ 70%

Accessories
Halting Snatch Deadlifts (pause for 2 seconds @ 2″ off floor, Above Knee)
5 x 3 @ 70-100%