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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
3 sets for load:
100-m sled push
25 weighted hip extensions
– The sled push should be a march. If you can jog with the sled, go heavier.
– Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps.
– Increase the loading across each set as desired.

STRENGTH II
5 sets for load:
2 thrusters
– Increase loading across as many sets as possible.
– Take the barbell from a rack if available.
– Begin the first set around 70% of your 1-rep max thruster.
– Rest 2:00-3:00 between sets.

SKILL I
3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if unfamiliar with the movement.
– Scale the ring dips by placing one or two feet on the ground to assist.

STAMINA I
4 sets for total time:
200-m jog (recovery pace)
400-m run
100-m jog (recovery pace)
100-m sprint
– Each run should be a hard effort relative to the distance; avoid pacing.
– No rest between sets. Use the 200-m recovery jog as rest and hit the next interval as hard as possible.
– Perform this on a track if possible.
– This session should take no more than 25:00 to complete.

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MONDAY:

OPEN 12.3
BENCHMARK

SKILL WORK
Pre-workout:
10 E2MOM
5 push press
-All sets at 70%

RX
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (35/52.5 kg)
9 toes-to-bars
– Step down from the box.

INTERMEDIATE
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (30/42.6 kg)
9 toes-to-bars
– Step down from the box.

BEGINNER
AMRAP 18:
15 box step-ups (12 in)
12 push press (15/20 kg)
9 lying toes-to-bars
– Step down from the box.

STIMULUS
-Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!).
-Most athletes should target 6-10+ rounds.
-Box jumps in under 1:00.
-Push presses in 1-2 sets.
-Toes-to-bars in 2-3 sets.
-Advanced athletes should try for unbroken rounds.

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TUESDAY:

SKILL WORK
Pre-workout:
5 sets for load:
3 sumo deadlifts

RX
3 rounds for time:
400-m run
21 sumo deadlift high pulls (30/42.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
300-m run
15 sumo deadlift high pulls (15/20 kg)
SCORE:
TOTAL TIME

STIMULUS
-Monostructural and light weightlifting couplet.
-6:00-10:00.
-Each run in 2:00 or less.
-The sumo deadlift high pulls should be light enough that you can complete each round in 2-3 quick sets.

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WEDNESDAY:

SKILL
Pre-workout:
5-4-3-2-1
Hang power cleans
-Lift every 1:30
-Build load each set

NASTY GIRLS
BENCHMARK

RX
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (35/52.5 kg)
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (20/30 kg)
SCORE:
TOTAL TIME

STIMULUS
-Gymnastics and weightlifting triplet with moderate loading and high skill.
-10:00-15:00; advanced athletes will go faster.
-Air squats in 2:00 or less.
-Muscle-ups in no more than 3 sets.
-Hang power cleans in no more than 3 sets.

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THURSDAY:

SKILL WORK
Pre-workout:
5 sets for load:
8 alternating back rack lunges
– Start light and build to your heaviest set.
– Step forward or backward.
– Take the barbell from the rack.
– Rest 2:00 between sets.

RX
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 5:
20 single-unders
6 burpees
– Rest 5:00 –
AMRAP 5:
20 single-unders
6 alternating reverse lunges

STIMULUS
-3-5 rounds per AMRAP.
-Double-unders in :45 or less.
-Burpees in 1:00 or less.
-Single-leg squats in 1:00 or less.

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FRIDAY:

HEAVY DAY

RX
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
Handstand walk practice
(Optional – Accumulate:
50-m handstand walk)

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SATURDAY:

TEAM WOD
‘FRAN NASTY’

RX
For time:
42–30-18-30-42
Thrusters (30/42.5 kg)
Pull-ups
Calories
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
42–30-18-30-42
Thrusters (20/30 kg)
24-18-12-18-24
Pull-ups
42–30-18-30-42
Calories
-First round between you complete 42 thrusters, 24 pull-ups, 42 calories, second round between you complete 30 thrusters, 18 pull-ups, 30 calories etc.
SCORE:
TOTAL TIME

BEGINNER
For time:
42–30-18-30-42
Thrusters (15/20 kg)
Ring rows / jumping pull-ups
Calories
SCORE:
TOTAL TIME

STIMULUS
-28:00-32:00.
-Spilt the reps between you, one person working at a time.

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SUNDAY:

HERO WOD ‘ROBERT MCPADDEN’
BENCHMARK

This Firefighter Hero WOD is dedicated to Robert McPadden, FDNY, Engine 23, who was killed on September 11, 2001.
Robert McPadden had a Master’s degree in Criminal Justice but he wanted to be a firefighter.

On Sept. 11, Bob and his station colleagues were 2 of the first units to arrive on the scene. They were caught when the South tower collapsed. No one in his family had heard from him all day, before or after the attacks. The next morning, Bob’s brother, Michael, a police officer, asked a fellow cop to drive him to the city to confront Ground Zero. He didn’t want to give up hope, but also knew that it was time to come to terms with what had really happened. Standing in front of Ground Zero, the enormity of it all hit him, and he knew.

RX
4 Rounds for Time
7 snatches (43/61 kg)
14 burpees
21 wall ball shots (6/9 kg)
500-m row

INTERMEDIATE
4 Rounds for Time
7 snatches (30/43 kg)
14 burpees
21 wall ball shots (6/9 kg)
500-m row

BEGINNER
4 Rounds for Time
7 snatches (15/20 kg)
14 burpees
21 wall ball shots (3/4 kg)
400-m row

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