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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean or jerk:
5 reps x 2 sets @ 50-60%
4 reps x 3 sets @ 60-70%
3 reps x 2 sets @ 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of March 4th.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets

SKILL I
For time:
5 strict muscle-ups
20 GHD back extensions
4 strict muscle-ups
15 GHD back extensions
3 strict muscle-ups
10 GHD back extensions
2 strict muscle-ups
5 GHD back extensions
1 strict muscle-up

– 10:00-15:00.
– Work on strict ring muscle-ups, trying to complete them in 2 sets or less.
– Perform sustainable muscle-up sets. Don’t go unbroken in the first set if it will lead to failure later on.
– If you start failing early on, modify either the rep scheme or movement.
– It’s better to do fewer reps and avoid failure than to do more reps but take far longer due to failure or muscle fatigue.

Modifications:
Ring muscle-up | Volume, kipping, strict chest-to-bar pull-up
Back extension | Hip extension, good morning (empty barbell)

STAMINA I
5 rounds for time:
24/30-calorie bike
– Rest 2:00 between rounds.
– Rounds in 2:30 or less. Advanced athletes push for sub-2:00.
– Use any available bike.
– Push as hard as possible on each round vs. pacing.
– If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the heavy feeling in your legs.

Modifications:
Bike | Calories, max-calories in 2:00, row or ski (same calories)

MONDAY

STRENGTH:
On a 15:00 clock:
Build to a heavy 3-rep push press

RX
5 rounds for time:
50 double-unders
10 thrusters @ 60/42.5KG
SCORE: TOTAL TIME

INTERMEDIATE
5 rounds for time:
30 double-unders
10 thrusters @ 52.5/ 35KG
SCORE: TOTAL TIME

BEGINNER
5 rounds for time:
50 single-unders
10 thrusters @ 32.5 / 25KG
SCORE: TOTAL TIME

INTENDED STIMULUS
– 6:00-10:00.
– Double-unders cap at 1:00.
– Thrusters in 1-3 sets.
– First 2 rounds in under 3:30.

TUESDAY

STRENGTH
5 sets:
5 DB Floor press
5 Weighted Dips / Strict Ring Dips / Box Dips

– Increase loading across as many sets as possible
– Unbroken reps
– Minimum rest between Floor Press and Dips
– Start new set every 2.30 minutes

RX
Every 2:00 for 4 rounds:
6 box jumps @ 30/24”
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

INTERMEDIATE
Every 2:00 for 4 rounds:
6 box jumps @ 24/20”
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

BEGINNER
Every 2:00 for 4 rounds:
6 box jumps @ 16/12”
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed

INTENDED STIMULUS
– 1:00 or more to row every round with 10/15+ calories each effort.
– Box jumps and push-ups each in under :30.
– 1:1 work-to-rest ratio to allow for sprint efforts.

WEDNESDAY

STRENGTH:
Back squat
10-8-8-6-6
– Start at 60% and ascend up over the 5 sets
– Lift every 2.30 minutes

RX
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats

INTERMEDIATE
AMRAP 10:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats

BEGINNER
AMRAP 10:
4 pike push-ups
8 lying leg raises
12 alternating lunges or air squats

INTENDED STIMULUS
– SQUATS – Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– AMRAP = 4 to 8+ rounds.
– Handstand push-ups in :10-:30.
– Knees-to-elbows in :15-:45.
– Single-leg squats in :30-1:00.
– Skill-focused day for intermediate and beginner athletes

THURSDAY

HEAVY DAY

RX AND INTERMEDIATE
For load:
5-5-3-3-1-1-1
Snatch
LIFT EVERY 2.30 MINUTES

BEGINNER
For load:
3-3-3-3-3-3-3
Snatch
LIFT EVERY 2.30 MINUTES

Post-workout:
E2MOM X 5
3 snatch pulls
– At or slightly above max snatch weight

INTENDED STIMULUS
– Increase load as reps decrease.
– Build to a heavy single.
– Last heavy snatch single tested 230721.
– Fast singles for the sets of 5 and 3.
– Rest 2:00-3:00 between sets.

FRIDAY

RX
For time:
4-8-12-16-20-24
Alternating DB hang power cleans @ 22.5/15KG
2-4-6-8-10-12
Burpees over the DB
SCORE: TOTAL TIME

INTERMEDIATE
For time:
4-8-12-16-20-24
Alternating DB hang power cleans @ 17.5/12.5kg
2-4-6-8-10-12
Burpees over the DB
SCORE: TOTAL TIME

BEGINNER
For time:
2-4-6-8-10-12
Alternating DB hang power cleans @ 10/7.5KG
Burpees over the DB
SCORE: TOTAL TIME

Post-workout:
On a 10:00 clock:
Handstand walk practice

INTENDED STIMULUS
– 4:00-8:00.
– Dumbbell hang cleans in 1-2 sets.
– 10+ burpee per minute pace.
– Start at a fast pace and hold on.

SATURDAY

RX
In Pairs – AMRAP x 25
40 x Cals
30 x Wall balls
20 x C2B
10 x GTOH @ 70/50kg

INTERMEDIATE
In Pairs – AMRAP x 25
40 x Cals
30 x Wall balls
20 x Pull Ups
10 x GTOH @ 60/42.5kg

BEGINNER
In Pairs – AMRAP x 25
40 x Cals
30 x Wall balls @ 6/4kg
20 x Jumping C2B/Pull Ups
10 x GTOH @ 40/25kg

INTENDED STIMULUS
– Splits the reps up evenly
– 4+ rounds
– Moderate barbell weight – quick singles, I go – you go
– C2B / Pull-ups – sets of 5 reps
– Wall-ball shots in ~1:30.

SUNDAY

RX
AMRAP 15:
10 toes-to-bars
15 Russian KB swings @ 32/24kg
200m Run

INTERMEDIATE
AMRAP 15:
7 toes-to-bars
15 Russian KB swings @ 24/16kg
200-m run

BEGINNER
AMRAP 15:
10 hanging knee raises
15 Russian KB swings @ 12/8kg
200m Run

Post -Skills
EMOM x 9
1. 45 seconds Weights Plank / Plank @ 15/10kg
2. 45 seconds Russian Twists @ 15/10kg
3. 10-15 x V-Ups / Single Leg V-ups / Tuck Crunch

INTENDED STIMULUS
– 6+ rounds.
– Toes-to-bars in 1-2 sets and in :30-1:00.
– Unbroken kettlebell swings most rounds.
– Runs in :50-1:15.