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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Front squat
5-5-3-3-1-1-1
– Perform a set every 3:00.
– Increase load across as many sets as possible.
– Begin the first set around 60-70% of your 1-rep-max front squat.
– Rest with your remaining time in the 3:00 interval.

STRENGTH II
For load:
Snatch balance
1-1-1-1-1-1-1
– Rest 2:00-3:00 between sets.
– Increase loading across as many sets as possible.
– Take the bar out of a rack.
– Begin the first set around 60-70% of your 1-rep-max overhead squat.

SKILL I
10 sets:
50-ft handstand walk
– Rest 1:00 between sets
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.

STAMINA I
5 sets for time:
20 Bent over row (35/52.5 kg)
800/1,000-meter C2 bike
– 20:00-25:00.
– Complete the rows in 3 sets of less.
– Push to finish each bike in 2:15 or less.
Bike substitutions
Echo or Assault bike | 900/1,250 meters
Row | 400/500 meters

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MONDAY:

SKILL WORK
Pre-workout:
6-5-4-3-2:
Front squats
– Take the bar from the floor

RX
AMRAP 8:
4 front squats (55/85 kg)
3/4 strict pull-ups

INTERMEDIATE
AMRAP 8:
4 front squats (42.5/60 kg)
2/3 strict pull-ups

BEGINNER
AMRAP 8:
4 front squats (25/35 kg)
4 ring rows

STIMULUS
-5-10+ rounds.
-Moderately heavy loading that allows athletes to go unbroken through all rounds.
-Pull-up sets in :30 or less.

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TUESDAY:

SKILL WORK
Pre-workout:
5 sets:
5 strict ring dips
10 DB strict press
– Rest 3:00 between sets.

RX
10 rounds for calories:
:30 row
– Rest :30.

INTERMEDIATE
Same as RX’d

BEGINNER
Same as RX’d

STIMULUS
-Higher stroke rate interval rowing workout.
-Score is total calories rowed across all intervals.
-60/90+ total calories.

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WEDNESDAY:

SKILL WORK
Pre-workout:
EMOM 6
3 hang power cleans
-Cycling focus
-Build to a moderate load

RX
For time:
100 double-unders
75 hang power cleans (25/35 kg)
50 GHD sit-ups / strict weighted sit-ups
75 push presses (25/35 kg)
100 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
2:00 double-under attempts
50 hang power cleans (25/35 kg)
30 weighted sit-ups
50 push presses (25/35 kg)
2:00 double-under attempts
SCORE:
TOTAL TIME

BEGINNER
For time:
100 single-unders
30 hang power cleans (15/20 kg)
30 sit-ups
30 push presses (15/20 kg)
100 single-unders
SCORE:
TOTAL TIME

STIMULUS
-15:00-20:00.
-Light loads that allow for 10+ reps at a time.
-2:00 or less on double-unders.
-GHD sit-ups / sit-ups in 3 sets or less.

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THURSDAY:

SKILL WORK
Pre-workout:
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 2:00.

RX
AMRAP 6:
1, 1, 2, 2, 3, 3…
Power snatch (30/42.5 kg)
Lateral burpee over bar
-Keep adding one rep to each movement each round.

INTERMEDIATE
AMRAP 6:
1, 1, 2, 2, 3, 3…
Power snatch (25/35 kg)
Lateral burpee over bar
-Keep adding one rep to each movement each round.

BEGINNER
AMRAP 6:
1, 1, 2, 2, 3, 3…
Power snatch (15/20 kg)
Down up
-Keep adding one rep to each movement each round.

STIMULUS
-Short and fast paced couplet.
-Quick transitions, keep it moving.

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FRIDAY:

SKILL WORK
Pre-workout:
5 sets for load:
10 close grip bench presses
-Rest 2:00 between sets

RX
4 rounds for time:
50-m DB farmers carry (15/22.5 kg)
20/25 cal bike
10/15 hand release push up
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
50-m DB farmers carry (10/15 kg)
17/20 cal bike
10/15 push up
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
50-m DB farmers carry (7.5/10 kg)
14/17 cal bike
10/15 knee push up
SCORE:
TOTAL TIME

STIMULUS
-Farmers carry in 2 sets or less.
-Push the pace on the bike.
-Push ups in 3 sets or less.

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SATURDAY:

TEAM WOD

RX
4 rounds for time with a partner:
10 rope climbs (15 ft)
20 burpee box jump-overs (20/24 in)
30 overhead squats (35/52.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time with a partner:
6 rope climbs (15 ft)
20 burpee box jump-overs (20/24 in)
30 overhead squats (25/35 kg)
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs (20 in)
30 back squats (15/20 kg)
SCORE:
TOTAL TIME

STIMULUS
-23:00-28:00.
-Rope climbs in 3:00 or less.
-Burpee box jump-overs in 2:00 or less.
-Overhead squats in 2:00 or less.
-Break the reps as needed between partners.

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SUNDAY:

HERO WOD ‘MR JOSHUA’
BENCHMARK

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

RX
5 rounds for time:
400-m run
30 GHD sit-ups
15 deadlifts (75/112.5 kg)

INTERMEDIATE
5 rounds for time:
400-m run
30 weighted sit-ups
15 deadlifts (57.5/85 kg)

BEGINNER
5 rounds for time:
300-m run
30 sit-ups
15 deadlifts (30/42.5 kg)

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