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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
7 sets:
2 deadlifts
– Perform a new set every 2:00.
– Increase the loading across as many sets as possible.
– Rest with the remaining time in the interval.
– Each set should feel relatively heavy. Begin your first set around 70% of your best deadlift.

STRENGTH II
EMOM 12:
1 power clean
– Increase load across as many sets as possible.
– Begin the first set around 70-75% of your 1-rep-max power clean.
– Rest with your remaining time in the 1:00 interval.

STRENGTH III
5 sets:
100-ft sled push (25/40 kg)
100-ft sled pull
1:00 sandbag hold at the chest (heavy)
– Rest 2:00 between sets.
– Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal, not an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set.

SKILL I
For time:
50 GHD sit-ups
200-ft handstand walk
50 GHD hip extensions
– Complete the work in the prescribed order while resting as needed.
– Scale the sit-up range of motion and the handstand walk distance as needed.
– Sub 50 alternating shoulder taps with your stomach or back facing the wall if needed.
– Scale hip extension range of motion so you can complete at least 10 unbroken reps in each set. If necessary, perform good mornings with an empty barbell.

STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, Assault Bike, or Echo Bike.
– 150 calories or more across the entire effort.

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MONDAY:

SKILL WORK
Pre-workout:
For load:
Back squat
5-5-3-3-1-1-1-1
– Perform a set every 2:30
– Build to a 1RM

RX
For time:
21-15-9:
KB swings (24/32 kg)
100-100-100:
Double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21-15-9:
KB swings (16/24 kg)
50-50-50:
Double-unders
SCORE:
TOTAL TIME

BEGINNER
For time:
21-15-9:
KB swings (8/12 kg)
100-100-100:
Single-unders
SCORE:
TOTAL TIME

STIMULUS
-10:00 or less.
-Classic 21-15-9 of kettlebell swings with 100 double-unders following each round.
-Fast and unbroken if possible.
-Break heavier kettlebell reps into no more than 3 sets per round.
-Double-unders in 2:00 or less.

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TUESDAY:

RX
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (61/102 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang cleans (47/70 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (25/35 kg)
SCORE:
TOTAL TIME

STIMULUS
-Regionals workout from 2012. Jason Khalipa had the top men’s score worldwide at 11:24, while Annie Thorisdottir had the top score on the women’s side at 11:47.
-Sub 16:00.
-Row in 9:00 or less.
-Single-leg squats in 4:00 or less.
-Hang cleans in 3:00 or less with sets of at least 3-5.

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WEDNESDAY:

SKILL WORK
Pre-workout:
10 E2MOM
5 strict pull ups
Add weight if needed.

RX
AMRAP 15:
10 wall-ball shots (6/9 kg) (9/10 ft))
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.

INTERMEDIATE
Same as RX’d

BEGINNER
AMRAP 15:
10 wall-ball shots (3.6/4 kg) (9/10 ft)
10 hanging knee raises
10 box jumps (12 in)
– Step down from the box.

STIMULUS
-Time-priority triplet with short sets, quick breaks and smooth transitions.
-Intermediate and advanced athletes target 10+ rounds. Beginners hold to 6 rounds.
-Unbroken movement sets for as long as possible with rest as needed between movements.

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THURSDAY;

HEAVY DAY

RX
For load:
3-3-3-3-3-3-3
Shoulder press
Lift every 2:30
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

SKILL WORK
Post-workout:
10 EMOM
1 – 10-m handstand walk / 20 shoulder taps
2 – 10/12 calories

STIMULUS
-Build upper-body strength and improve overhead range of motion.
-Build to a heavy set of 3 shoulder presses and maintain for all 5 sets.

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FRIDAY:

RX
AMRAP 2:
500/700-m bike / 200-meter run
AMRAP burpees

– Rest 2:00 –

AMRAP 4:
900/1,250-m bike / 400-meter run
AMRAP burpees

– Rest 4:00 –

AMRAP 6:
1,750/2,500-m bike / 800-meter run
AMRAP burpees

INTERMEDIATE
Same as RX’d

BEGINNER
AMRAP 2:
500/700-m bike / 200-meter run
AMRAP burpees

– Rest 2:00 –

AMRAP 4:
900/1,250-m bike / 400-meter run
AMRAP burpees

– Rest 4:00 –

AMRAP 6:
1,250/1,750-m bike / 600-meter run
AMRAP burpees

STIMULUS
-At least 10 burpees per AMRAP, with faster athletes pushing towards 20+.
-Equal work-to-rest ratios should enable you to push the pace.

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SATURDAY:

TEAM WOD

RX
With a partner:
12 rounds – You Go I Go by Round:
12/9 calories
6 toes to bar
1 snatch (43/61 kg)

Then…

Buy out:
60 burpee slam balls (30 lb)

-One partner completes one full round whilst the other rests, then swap. Continue until all rounds completed.
-Split the burpee slam balls between you to finish.

INTERMEDIATE
With a partner:
12 rounds – You Go I Go by Round:
12/9 calories
6 knees to armpits
1 snatch (30/43 kg)

Then…

Buy out:
60 burpee slam balls (20 lb)

-One partner completes one full round whilst the other rests, then swap. Continue until all rounds completed.
-Split the burpee slam balls between you to finish.

BEGINNER
With a partner:
12 rounds – You Go I Go by Round:
9/7 calories
6 hanging knee raises
1 power snatch (20/30 kg)

Then…

Buy out:
60 burpee slam balls (10 lb)

-One partner completes one full round whilst the other rests, then swap. Continue until all rounds completed.
-Split the burpee slam balls between you to finish.

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SUNDAY:

12 Days Of Christmas WOD!! 🎄🎅🏽

0830-1000 Session – Book HERE

1000-1130 Session – Book HERE

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