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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.

ACCESSORY – I
Accumulate:
5:00 in a plank hold
– Every time you break perform 20 GHD hip extensions.
-Choose a plank position that you can maintain for at least :45+. If you have to scale the GHD hip extensions, reduce the range of motion on the GHD or perform good mornings with or without an empty barbell.

SKILL I
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.
Modifications:
Deficit handstand push-ups | Handstand push-ups, pike push-ups
L-sit hold | One leg extended, knees tucked to chest, plank hold

STAMINA I
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.

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MONDAY:

SKILL WORK
Pre-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.

RX
5 rounds for time:
20 push presses (25/35 kg)
20 alternating front rack lunges
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
12 push presses (25/35 kg)
12 alternating front rack lunges
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
10 push presses (15/20 kg)
10 alternating bodyweight lunges (or front squats)
SCORE:
TOTAL TIME

STIMULUS
-8:00-13:00.
-Push presses and lunges in 1-2 sets.
-Push presses in under 1:00.
-Lunges in under 1:30.

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TUESDAY:

HEAVY DAY

RX
For load:
2-2-2-2-2
Hang squat cleans
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
For load:
4-4-4-4-4
Hang squat cleans
SCORE:
LOAD

SKILL WORK
Post-workout:
EMOM 8
1- GHD / weighted sit-ups / sit-ups
2- double unders / single unders
-40s unbroken work / 20s rest

STIMULUS
-All sets 70% or more of 1-rep-max clean.
-Build to a 2-rep-max.
-Each set is unbroken and from above the knees.
-Lift once every 3:00.

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WEDNESDAY:

SKILL WORK
Pre-workout
EMOM 8:
1- 5-10 strict chin-up
2- 10-15 strict push-ups (can be weighted)

RX
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (15/22.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
30-20-10:
Burpees
Chin-over-bar pull-ups
Alternating DB snatches (10/15 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
21-15-9:
Burpees
Jumping pull-ups
Alternating DB snatches (5/7.5 kg)
SCORE:
TOTAL TIME

STIMULUS
-8:00-15:00.
-10+ burpee/minute pace.
-Chest-to-bar pull-ups in sets of 5+ for most of the workout.
-Dumbbell snatches in sets of 10+.
-Round of 30 completed in 7:00 or less.

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THURSDAY:

SKILL WORK
Pre-workout:
In a 10:00 window build to a heavy
2 thrusters

RX
AMRAP 12:
50 thrusters (30/42.5 kg)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips

INTERMEDIATE
AMRAP 12:
50 thrusters (25/35 kg)
50 knees-to-armpits
50 box jumps (20/24 in)
25 ring dips

BEGINNER
AMRAP 12:
50 thrusters (15/20 kg)
25 hanging knee raises
50 box jumps or step-ups (12/20 in)
25 foot-assisted ring dips

STIMULUS
-Everyone to get to the ring dips.
-Thrusters in 2:00-3:00 in sets of 10+.
-Toes-to-bars in 2:00-4:00 with sets of 5+ to start.
-Box jumps in 2:00-4:00.
-Ring dips in 2:00-4:00.

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FRIDAY:

RX
4 rounds for time:
21 deadlifts (47.5/70 kg)
3 rope climbs (15 ft)
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
21 deadlifts (35/52.5 kg)
1 rope climb
5 strict pull-ups
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
15 deadlifts (25/35 kg)
5 pull-to-stands
SCORE:
TOTAL TIME

SKILL WORK
Post-workout
On a 10:00 clock:
Build to a heavy 3-rep deadlift.

STIMULUS
-7:00-15:00.
-Deadlifts in :45-1:30.
-Sets of 10+ on the deadlifts.
-Rope climbs in :30-1:30.

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SATURDAY:

TEAM WOD

RX
AMRAP 25 With a partner:
60/75-cal row
21 power cleans (40/60 kg)
21 shoulder to overhead (40/60 kg)
21 burpees over rower
60/75-cal row
15 power cleans (50/75 kg)
15 shoulder to overhead (50/75 kg)
15 burpees over rower
60/75-cal row
9 power clean (60/90 kg)
9 shoulder to overhead (60/90 kg)
9 burpees over rower

INTERMEDIATE
AMRAP 25 With a partner:
60/75-cal row
21 power cleans (30/42.5 kg)
21 shoulder to overhead (30/42.5 kg)
21 burpees over rower
60/75-cal row
15 power cleans (35/52.5 kg)
15 shoulder to overhead (35/52.5 kg)
15 burpees over rower
60/75-cal row
9 power clean (40/60 kg)
9 shoulder to overhead (40/60 kg)
9 burpees over rower

BEGINNER
AMRAP 25 With a partner:
45/60-cal row
21 power cleans (15/20 kg)
21 shoulder to overhead (15/20 kg)
21 burpees over rower
45/60-cal row
15 power cleans (15/20 kg)
15 shoulder to overhead (15/20 kg)
45/60-cal row
9 power clean (20/30 kg)
9 shoulder to overhead (20/30 kg)
9 burpees over rower

STIMULUS
-Rows in 2:30-3:30.
-Power Clean & Push jerks in 1-3 sets in under 2:30.
-Mix of longer monostructural efforts while building to a heavier set of barbell lifts.

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SUNDAY:

HERO WOD ‘NUTTS’
BENCHMARK

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RX
For time:
10 handstand push-ups
15 deadlift (70/112.5 kg)
25 box jumps (24/30 in)
40/50 pull-ups
100 wall ball shots (6/9 kg) (9/10 ft)
200 double-unders
Run 400 meters with a 15/20 kg plate

INTERMEDIATE
For time:
10 pike push-ups
15 deadlift (52.5/85 kg)
25 box jumps (20/24 in)
25 pull-ups
100 wall ball shots (6/9 kg) (9/10 ft)
300 single-unders
Run 400 meters with a 10/15 kg plate

BEGINNER
For time:
10 knee push-ups
15 deadlift (25/35 kg)
25 box step ups (12/20 in)
40 jumping pull-ups
60 wall ball shots (3/4 kg)
150 single-unders
Run 400 meters

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate).

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