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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
5 sets:
10 deadlifts
– Rest 2:00-3:00 between sets.
– Focus more on technically sound, fast sets. Consider the question: How fast can you move 225 pounds with good technique? Go heavy, but also shoot to move the weight quickly, versus just grinding through 10 reps.
– Aim for percentages to be between 50-60% of your best 1-rep.
– Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.
– Rest 2-3 minutes between sets.

STRENGTH II
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

SKILL I
10 sets:
:30 max-reps strict handstand push-ups
1:00 rest
– Maintain consistent set sizes.
– Avoid pushing to failure.
– Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
– Build your gymnastic pressing endurance and your awareness of your ability with this movement.

Modifications:
– Strict handstand push-up: Pike push-up, dumbbell strict press, handstand push-up negative

STAMINA I
10 sets for time:
225/300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 225/300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.

Modifications:
– Row: 300-meter run, 700/500-meter bike


MONDAY

STRENGTH:
E2MOM x 5
5 x Strict Press @ 70%
(take from floor)

RX
EMOM x 15
1. 2 legless rope climbs / 1 Legless + 1 Rope climbs
2. Max-reps devils presses (2 x 22.5kg/15kg)
3. REST

INTERMEDIATE
EMOM x 15
1. 2 rope climbs
2. Max-reps devils presses (2 x 15/10kg)
3. REST

BEGINNER
EMOM x 15
1. 4 x Pull to Stands
2. Max-reps devils presses (2 x 10/5kg)
3. REST

INTENDED STIMULUS
– 50 seconds work on the rope climb
– 5 or more devils presses every even minute; 10 or more for advanced athletes – work for the full 60 seconds
-Challenging rope climb option relative to each athlete.
-Arm fatigue from the pull on the rope and devils presses.

TUESDAY

RX
For time:
800-m run
36 dumbbell front rack lunges (2 x 22.5/15kg)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run

INTERMEDIATE
For time:
800-m run
36 dumbbell front rack lunges (2 x 15/10kg)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run

BEGINNER
For time:
400-m run
24 dumbbell front rack lunges (10/15 lb)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run

POST WOD SKILLS:
Accumulate 10 x Turkish Get Ups
( 5 each arm – build weight each rep if you can)

INTENDED STIMULUS
-TIME CAP 18:00, aim for 10:00-15:00
-Complete the set of 36 lunges in no more than 2:00.
-800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.

WEDNESDAY

SKILL WORK:
10:00-15:00 of guided skin the cat practice
(or grip/hang work)

RX
EMOM x 18
1.15/12 Cal
2.15-20 Press Ups (Aim for Cluster sets 5.5.5.5)
3.10-20 V-Ups

INTERMEDIATE
EMOM x 18
1. 12/10 Cal
2. 12-15 Press Ups (Aim for Cluster sets 3.3.3.3)
3. 10-20 Single Leg V-Ups

BEGINNERS
EMOM x 18
1. 10/8 Cal
2. 10 Elevated Press Ups (Aim for Cluster sets 5.5)
3. 10-20 Tuck Crunches

INTENDED STIMULUS
-Push Hard on the row
-40 seconds work : 20 sec rest on each movement
-Cluster sets on press ups to prep for Murph

THURSDAY

STRENGTH:
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee, start 65% of 1rm clean

RX
6 rounds for time:
9 hang squat cleans (70/47.5 kg)
6 bar muscle-ups

INTERMEDIATE
6 rounds for time:
9 hang squat cleans (52.5/35kg)
3 bar muscle-ups
– Bar muscle-ups can be singles

BEGINNER
6 rounds for time:
9 hang power cleans (35/25kg)
6 jumping chest-to-bar pull-ups

INTENDED STIMULUS
-Time CAP 15:00, aim for 8:00-12:00.
-Unbroken hang squat cleans in the early rounds.
-Muscle-ups in 1-2 sets.

FRIDAY

HEAVY DAY

RX/INTERMEDIATE/BEGINNER
EMOM x 20
1 power snatch
1 hang power snatch
– Build in load, prioritizing mechanics.

POST SKILL/STRENGTH:
Snatch Grip Bent over Row
3 x 8 @ RPE 8

INTENDED STIMULUS
-Heavy complex day relative to each athlete’s capacity.
-70% or heavier of 1-rep-max power snatch. For beginners, and those who do not know their 1-rep-max, start at a light to moderate load.
-Build in load across the EMOM only if technique allows.

SATURDAY

RX
AMRAP 24 with a partner:
24 Russian KB swings (32/24kg)
200m Run
12 handstand push-ups
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.

INTERMEDIATE
AMRAP 24 with a partner:
24 Russian KB swings (24/16 kg)
200m Run
12 handstand push-ups
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.

BEGINNER
AMRAP 24 with a partner:
24 Russian KB swings (12/8 kg)
200m Run
12 double-KB presses
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.

INTENDED STIMULUS
-4-6+ rounds.
-Heavy kettlebell swings in 1-2 sets.
-Handstand push-ups in 1-3 sets every round.
-No more than 2 transitions on the farmers carry.

SUNDAY

HERO WOD – Klepto
In memory of U.S. Air Force Maj. David “Klepto” L. Brodeur.

The Hero
Air Force Major David L. Brodeur died on April 27, 2011 at Kabul Airport, in Kabul, Afghanistan. He was assigned as an advisor to the Afghan Command and Control Center under the NATO Air Training Command and was on deployment to Afghanistan from Elmendorf AFB, Anchorage, Alaska.

RX
4 rounds for time of:
27 Box Jumps (24/20″)
20 Burpees
11 squat cleans (60kg / 42.5kg)

INTERMEDIATE
4 rounds for time of:
27 Box Jumps (24/20″)
20 Burpees
11 Squat cleans (50 / 35kg)

BEGINNER
27 Box Step Ups (24/20″)
20 Burpees
11 Squat cleans (42.5/30kg)

Intended Stimulus
-Simple, short, and sweet, this workout is just about pushing through.
-It will burn the legs and the lungs; be sure to ready yourself for each new set of box jumps after the squat cleans to avoid a missed jump