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AFTER CLASS EXTRA / OPEN GYM STRENGTH

STRENGTH I:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two 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:
Shoulder press
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 shoulder press for four total weeks.
– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.
– 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:
For time:
400-meter sled drag
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!

SKILL I:
4 sets:
100-ft handstand walk
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk unbroken as far as possible.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.

STAMINA I
5 sets for max calories:
3:00 Air Bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with the arms and legs.

MONDAY

STRENGTH:
E2MOM X 6
2 x Split Jerks @ 70-85%

RX
3 rounds for time:
15 DB push presses @ 22.5/15kg
20 DB front rack walking lunges
50 double-unders
– Use two DBs.

INTERMEDIATE
3 rounds for time:
15 DB push presses @ 15/10kg
20 DB front rack walking lunges
30 double-unders
– Use two DBs.

BEGINNER
3 rounds for time:
15 DB push presses @ 10/5kg
20 DB front rack walking lunges
50 single-unders
– Use two DBs.

AFTER CLASS EXTRA:
EMOM 8:
10-20 seconds handstand hold

INTENDED STIMULUS
– Sprint workout.
– Time Cap 10mins, try to complete in 4:00-8:00.
– Push presses and lunges unbroken for 1-2 rounds.
– Double-unders in 1:00 or less.

TUESDAY

RX
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

INTERMEDIATE
10 rounds for time:
1 bar muscle-up / 3 x Jumping BMU’s
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

BEGINNER
10 rounds for time:
5 ring rows + 5 x Box Dips
3 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

POST WOD STRENGTH:
EMOM X 10
1. 5-10 x Chin Ups / Banded Chin Ups / Toe Support Chin Ups
2. 20-30 seconds Hollow Hold / Half Hollow / Tuck

INTENDED STIMULUS
Time Cap 12 mins, aim to finish 6:00-10:00.
Unbroken muscle-ups for most rounds.
Shuttle runs in :30 or less

WEDNESDAY

STRENGTH:
3 Position Power Clean
E2MOM x 6
1 x Hang Power Clean + 1 x Low Hang Power Clean + 1 x Power Clean
*Start at a moderate weight and build over the sets – technical reps (no starfish catch)

RX
3 rounds for time:
600m Row
30 x Hang Power Cleans @ 42.5/30kg
10 x Burpees Over the Bar

INTERMEDIATE
3 rounds for time:
600m Row
30 x Hang Power Cleans @ 35/25kg
10 x Burpees Over the Bar

BEGINNER
3 rounds for time:
400m Row
30 x Hang Power Cleans @ 20/15kg
10 x Burpees

INTENDED STIMULUS
– Time cap 15mins, complete in 9:00-15:00
– 2-3 sets on the barbell – aim for a bigger 1st set
– Row in 2.40 or under

THURSDAY

STRENGTH:
Back Squats
E2MOM
10 – 8 – 6 – 4 – 2
Start the set of 10 @ 65%, as reps decrease – increase weight.

RX
25-20-15-10-5 reps for time of:
Box jumps @ 24/20″
Sit-ups
Ring dips

INTERMEDIATE
25-20-15-10-5 reps for time of:
Box jumps @ 24/20″
Sit-ups
Banded / Jumping ring dips

BEGINNERS
25 -20-15-10-5 reps for time of:
Box jumps or step-ups @ 20/16″
Sit-ups
15-12-9-6-3
Foot Assisted Dips / Box Dips

INTENDED STIMULUS
– 10:00-15:00.
– 15 or more each of box jumps and sit-ups per minute.
– Sets of 4 or more dips at a time.
– Complete the first round in 6:00 or faster.

FRIDAY – OPEN WOD 24.3

SATURDAY

In Pairs – For time:

RX
1000m Row (split)
Into……
8 rounds ( I go, you go per round)
35 x DU’s
10 x Front Squats @ 42.5/30kg
Into……
1000m Row (split)
Into……
8 rounds (I go, you go per round)
8 x Burpees
8 x Thrusters @ 42.5/30kg
Into……
1000m row (split)
Into…….
8 rounds (I go, you go)
35 x DU’s
10 x GTOH @ 42.5/30kg

INTERMEDIATE
1000m Row
Into…….
8 rounds ( I go, you go per round)
35 x DU’s
10 x Front Squats @ 35/25kg
Into……
1000m Row
Into……
8 rounds (I go, you go per round)
8 x Burpees
8 x Thrusters @ 35/25kg
Into……
1000m row
Into…….
8 rounds (I go, you go)
35 x DU’s
10 x GTOH @ 35/25kg

BEGINNERS
1000m Row
Into…….
8 rounds ( I go, you go per round)
35 x Single
10 x Front Squats @ 30/20kg
Into……
1000m Row
Into……
8 rounds (I go, you go per round)
8 x Burpees
8 x Thrusters @ 30/20kg
Into……
1000m row
Into…….
8 rounds (I go, you go)
35 x DU’s
10 x GTOH @ 30/20kg

INTENDED STIMULUS
– Time cap 30mins
– 1-2sets on the barbell, advance athletes should go unbroken throughout

SUNDAY

HERO WOD – BARRAZA

Staff Sgt. Ricardo Barraza, 24, died on March 18, 2006, during combat operations for Operation Iraqi Freedom in Western Iraq, of wounds sustained from enemy small arms fire. Barraza was a squad leader assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, Wash.

RX
AMRAP x 18
200m Run
9 Deadlift @ 125kg / 85kg
6 Burpee Bar Muscle-Ups

INTERMEDIATE
AMRAP x 18
200m Run
9 deadlift @ 102.5/70kg
6 burpee pull-ups

BEGINNER
AMRAP x 18
200m Run
9 Deadlifts @ 70 / 50kg
6 x Ring Rows + 6 x Burpees

INTENDED STIMULUS
-3-5 rounds
-Mod-Heavy Barbell
-Quick singles on the deadlifts