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AFTER CLASS EXTRA / OPEN GYM

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. 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
3-3-3-3-3+

– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to front squat for four weeks.
– Find a heavy set of 3 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

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.
– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.

Modifications:
Sandbag | Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry

SKILL I
For time:
10-9-8-7-6-5-4-3-2-1:
Strict handstand push-ups
Strict chin-ups

– Perform sustainable sets on both movements. This workout gets tough quickly, and if you go too big too quickly, you’ll slow down fast.
– Complete the round of 10 in 3 sets or less for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.

STAMINA I
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00

– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversation pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters: easy to moderate ace = 1:00-1:20
– 500 meters: sprint pace = :40-:55
– 1000 meters: standing bike = 1:40-2:05

Modifications:
Bike | Row or Ski (half the distance)

MONDAY

STRENGTH:
E2MOM
Deadlifts
5 – 5 – 3 – 3 – 1 – 1
Start at 70% and increase over the sets to a challenging single

RX
3 rounds for time:
50 sit-ups
30 deadlifts (60/42.5kg)

INTERMEDIATE
3 rounds for time:
40 sit-ups
30 deadlifts (45/35kg)

BEGINNER
3 rounds for time:
30 sit-ups
15 deadlifts (35/25kg)

INTENDED STIMULUS
-10:00 or less (CAP at 12:00)
-Sit-ups in 3 sets or less
-Deadlifts in 1:15 or less
-Light and easy deadlift load – 10 reps plus at a time

TUESDAY

STRENGTH:
On a 15:00 Clock:
Build to a heavy 5 rep Bench Press

RX
EMOM x 12
1 – 50 x Crossover Singles
2 – 0:30 Handstand Hold (chest facing )
3 – 1-3 x Rope climbs

INTERMEDIATE
EMOM x 12
1 –0:40 Crossover Practise
2 – 0:30 Handstand Hold (back facing)
3 – 1-3 x Rope climbs

BEGINNER
EMOM x 12
1 – 50 x Singles
2 – 0:30 Plank
3 – 2-6 x Seated to Standing Rope climbs

INTENDED STIMULUS
-Around 5-7 sets to build to a heavy 5-rep bench press.
-2:00 rest between bench press sets.
-EMOM – rope climbs capped at 0:45
-Pick a number you can maintain on the rope climbs every set

WEDNESDAY

SKILL:
On a 10:00 Clock:
Practise 5-8 sets of 1 x Power Snatch + 1 x OHS from the floor
(Plus – can use the time to work on mobility)

RX
5 x 2:30 work : 2.30 rest
10 overhead squats (42.5/30kg)
10 lateral burpees over bar
Max-calories any machine in the remaining time.

INTERMEDIATE
5 x 2:30 work : 2:30 rest
10 overhead squats (35/25kg)
10 lateral burpees over bar
Max-calories any machine in the remaining time.

BEGINNER
5 x 2:30 work: 2:30 rest
10 overhead squats (20/15kg)
10 down ups
Max-calories any machine in the remaining time.

INTENDED STIMULUS
-Score is total calories across all rounds
-Light overhead squats in unbroken sets.
-Lateral burpees over bar completed in 1:00 or less.
-Start on calories with 1:00 or more left on the clock.

THURSDAY

STRENGTH:
On a 10:00 clock:
a) Build to a heavy weighted strict pull up
or
b) 5 sets of 1-5 x Strict Pull Ups (red or black bands only)
or
c) 5 sets of 3 x negative pull ups ( 5+ seconds eccentric) 0r 5-8 x Toe support pull ups

RX
AMRAP 10:
30 x Step Forward Lunge
6 x Pull Ups
6 x DB Push Press (25/17.5kg)

INTERMEDIATE
AMRAP 10:
30 x Step Forward Lunge
6 x Jumping Pull Ups
6 x DB Push Press (17.5/12.5kg)

BEGINNER
AMRAP x 10:
30 x Step Forward Lunger
6 x Ring Rows
6 x DB Push Press (10/7.5kg)

INTENDED STIMULUS
-5-8 rounds.
-Pull-ups in 1-2 sets.
-Aiming for Unbroken sets every time on the DB Push Press
-Challenging pull-up variation that takes no more than 1:00 per round.

FRIDAY – CAP

RX
3 rounds for time:
21 power cleans (70/47.5kg)
400-m run

INTERMEDIATE
3 rounds for time:
21 power cleans (52.5/35kg)
400-m run

BEGINNER
3 rounds for time:
15 power cleans (20/15 kg)
200-m run

POST SKILLS:
EMOM x 8
1 – 45 seconds Gymnastic Plank
2 – 10-20 x V-Ups / Single Leg V-Up / Tuck Crunch

INTENDED STIMULUS
-8:00-15:00
-Power clean load that allows for 5-7 reps without rest.
-Complete the 400-meter run in less than 2:30

SATURDAY

RX
AMRAP 25 with a partner:
20 Wall-balls (9/6kg)
10 Bar muscle-ups
5 Synchro burpees

INTERMEDIATE
AMRAP 25 with a partner:
20 Wall-balls (9/6kg)
10 Chin-over-bar pull-ups
5 Synchro burpees

BEGINNER
AMRAP 25 with a partner:
20 wall-ball shots (6/4kg)
10 Jumping pull-ups
5 Synchro burpees

INTENDED STIMULUS
-8+ rounds.
-Break wall-balls and bar muscle-ups into small, fast sets.
-Synchro Burpees = chest to floor at the same time

SUNDAY

“DT with a twist”

RX
5 Rounds for time:
12 Deadlift (70/47.5kg)
9 Hang Power Clean
6 Jerks
10 Cal. Assault Bike

INTERMEDIATE
5 Rounds for time:
12 Deadlift (50/35kg)
9 Hang Power Clean
6 Jerks
10 Cal. Assault Bike

Beginner
5 Rounds for time:
12 Deadlift (30/20kg)
9 Hang Power Clean
6 Push Press
7 Cal. Assault Bike

INTENDED STIMULUS
-Time CAP 22:00
– Beginner 16-20, Intermediate: 10-14 minutes, Advanced: 6-9 minutes
-Moderate barbell
-Weight determined by push jerk – 2 sets or less