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Weekly After Class / Open Gym Extra:

STRENGTH – I
For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (72.5%)

Then,1 minute max strict presses (72.5%)

STRENGTH – II
4 Sets For Load:
8 deadlifts (65%)

Then,

1 minute max unbroken deadlifts (65%)
– Use double-overhand grip

SKILL – I
EMOM 7:
1 legless rope climb
– Rest 5:00
EMOM 7:
:45 Rope Climbs

STAMINA – I
15 Rounds For Calories:
:20 Bike Sprint
– Rest :40

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Monday:

A.

Strength / Skill
Build to a Heavy 3-Rep Front Squat

B.

Metcon

20 AMRAP

20 X Medicine Ball Cleans @9/6kg

60 X Double Unders

Stimulus:
– Aim for 8-10 rounds.
– Move in large sets throughout both movements.
– Don’t sacrifice clean mechanics just because the loading is light.

(Partner Option | AMRAP 20: Partner 1 completes 20 medicine-ball cleans while Partner 2 completes 60 double unders. Partners switch after they complete each movement.)

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Tuesday:

A.

Heavy Day

10 Sets For Load:

1 X Strict Press

Stimulus:
– Increase weight across all sets.
– Rest 1:30-2 minutes between sets.
– Do not let the legs or feet move when you start each press.
– Avoid failed reps within the first 7 sets.

B.

Strength / Skill

5 Sets:

12 X Archer Ring Push-ups

12 X Archer Ring Rows

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Wednesday:

A.

Strength / Skill

EMOM 10:

Minute 1 | 2 X Hang Power Cleans

Minute 2 | 3 X Weighted Strict Pull-ups

B.

Metcon

21-18-15-12-9-6-3 Reps For Time:

Pull-ups

Hang power cleans @42.5/30kg

Score:  Total Time

Time Cap: 12 Mins

Stimulus:

– Complete this workout in under 10:00.
– Use a light loading to perform large sets of reps.
– Complete 10+ reps in as many sets as possible.
– Consider scaling if you cannot perform more than 7 pull-ups in a row.

——

Thursday:

A.

Strength / Skill


EMOM 10:

:30 Weighted Single-Leg Squats

B.

Metcon

3 Rounds For Reps:

1:00 Weighted Sit-ups @9/6kg Medball

1:00 Walking Lunges

1:00 DB Alt Devil Press @25/17.5kg

Stimulus:

15+ reps on sit-ups per round
20+ lunges per round
6+ Devils Press per round
Strategise the lunges to accumulate more Devils Press

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Friday:

A.

Strength / Skill

For load:

Build to a Heavy 1-Rep Squat Snatch

B.

Metcon

AMRAP 15 in Pairs:

1 X Power Snatch @80/50kg

3 X Overhead Squat

– Alternate complete rounds with a partner

Stimulus:

– Use a moderate to heavy loading.
– Today is an opportunity to scale up as long as – you can perform unbroken rounds.
– Try to complete each round in 1:00 or less.
– If you feel you can link multiple rounds together without rest, your weight is too light.

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Saturday:

Team WOD

In Pairs

4 Rounds For Time:
40 X HSPU

40 X Hang Power Cleans @60/40kg

40 X Pullups

40 X Bar Hop Burpee

Time Cap: 30 Mins

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Sunday:

Hero WOD ‘Jerry’

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:

1 Mile Run

2000/1600m Row

1 Mile Run

Score: Total Time

Time Cap: 27 Mins

Stimulus:
– Take a break from weighted loading and larger range of motions.
– Complete the workout in less than 27:00.
– Avoid starting at a sprint pace you cannot hold through the first mile run.
– Play to your strength. If you are a better runner, use the rower for recovery and vice-versa.

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