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Weekly After Class / Open Gym Extra:

STRENGTH – I

For Load:
5 Strict Presses (50%)
3 Strict Presses (60.5%)
2 Strict Presses (70%)
1 Strict Press (75%)
8 Strict Presses (80%)

STRENGTH – II

For Load:
3 Deadlifts (60%)
3 Deadlifts (67.5%)
3 Deadlifts (72.5%)
3 Deadlifts (72.5%)
3 Deadlifts (72.5%)

Then,

1:00 max unbroken deadlifts (72.5%)

SKILL – I

7 Sets:
7 Toes-to-Bars
5 Pull-ups
3 Bar Muscle-ups
– Rest 1:30 between sets

STAMINA – I

For Time:
10k Bike
– Start at 50 rpm, then every 1000m, increase rpm by 5 rpm.

——

Monday:

A.

Skill / Strength

EMOM 12:
2 X Push Jerk

B.

Metcon

AMRAP 10:

10 X Box Jumps @24/20″

15 X Push Jerks 42.5/30kg

:20 Calories

Stimulus:
– Aim to Complete 4+ rounds
– Aim for 40+ Calories
– Advanced athletes should push for closer to 7 rounds and 60 calories.
– Move at a smooth, consistent pace and in large sets through the first two movements.
– Avoid going to failure on any set of push jerks.

——

Tuesday:

A.

Skill / Strength


EMOM 10:

3 X Weighted Strict Pull-ups

B.

Metcon

Rx:

AMRAP 7:

7 X Box Jumps @30/24″

7 X Chest-to-Bar Pull-ups

Intermediate:

AMRAP 7:

7 X Box Jumps @24/20″

7 X Pull-ups

Beginner:

AMRAP 7:

8 X Box Step-ups 24/20″

7 X Ring Rows

Stimulus:
– Aim for 7+ Rounds
– Advanced athletes can push to 10+ rounds and to accumulate 2 rounds in the first 1:30.
– Complete multiple rounds in 2 sets or less.
– Use a high box height you can jump up to quickly and step down from the top.

——

Wednesday:

Heavy Day

A.

Skill / Strength

Build to a 1-Rep Squat or Power Snatch

B.

9 Sets for Load:

Overhead Squats

3-2-2-2-1-1-1-1-1

Stimulus:
– Start around 70% of your 1-rep overhead squat max.
– Increase loading as much as possible.
– Take up to 2:30 of rest between sets.
– Use the warm-up to review or PR your 1-rep-max snatch.

——

Thursday:

Conditioning

30 AMRAP
In Pairs

800/600m Row / Ski / 2/1.5km Bike
6 X Rope Climb
24 X Deadlift @100/70kg

*E5MOM
8 X Synchro Burpees

Stimulus:
– Split work 50/50
– One partner working at a time
– Push hard on the Cals, aim to complete individual distance in 60-90s max
– Use a weight which allows 6+ reps on the deadlift without any loss of form
– Select a rope climb scale which allows 2-3 reps per minute
– Be prepared for the synchro burpees, don’t let them drag out

——

Friday:

A.

Skill / Strength

EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

B.

Metcon

Rx:

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

Intermediate:

AMRAP 20:

100 X Single Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

Beginner:

AMRAP 20:
50 X Single Unders
100-ft. Walking Lunge
50-ft. Bear Crawl

Stimulus:
– 5-7 Rounds
– Advanced athletes might be able to push closer to 10 rounds.
– Hold the standard on the bear crawl, keep your hips higher than your shoulders.

——

Saturday:

Team WOD

In Pairs For Time:

Rx:

200 X DB Box Step ups @22.5/15kg

150 X KB Swings @24/16kg

100 X Burpee

50 X Bar MU

Time Cap: 30 Mins

Intermediate & Beginner:

To scale the volume Teams can Partition the reps and movements, eg.

5 Rounds For Time:

40 X DB Box Step ups @22.5/15kg
30 X KB Swings @24/16kg
20 X Burpee
10 X Bar MU

Stimulus:
– Sets of 10 on Step Ups/Swing/Burpee
– Sets of 5 on Bar MU

Scaling:
– Jumping Bar MU / CTB / Jumping CTB / Pull Up

——

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Rx:

30 Rounds For Time:

5 X Wall Ball @9/6kg
3 X Handstand Push Up
1 X Power Clean @100/70kg

Intermediate:

30 Rounds for Time:

5 X Wall Ball 6/4kg

1 X Handstand Push-up

1 X Power Clean @85/55kg

Beginner:

30 Rounds for Time:

5 X Wall Ball 4/3kg

3 X Push-ups

1 X Power Clean @42.5/30kg

Stimulus:
– Complete each round in 1:00 or less
– Use a heavy weight that won’t cause failure or degradation of mechanics.
– Complete the wall balls in larger sets.
– Scale the movement or loading before scaling the reps.

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