fbpx

AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
3 sets:
25 weighted hip extensions
10 strict toes-to-bars
– Use a weight on the GHD hip extensions that allow you to complete the reps in 2 sets or less.
– If you need to scale the strict toes-to-bars, get your toes up as high as possible without allowing your body to swing.

STRENGTH II
5 sets:
3 squat snatches
– Rest 3:00 between sets.
– Complete unbroken sets.
– Increase loading across as many sets as possible.
– Begin your first set around 60-70% of your best squat snatch.

STRENGTH III
EMOM 12:
2 back squats
– Increase loading across as many sets as possible.
– Begin your first set around 70-75% of your best back squat.
– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets) at 80-85%.

SKILL I
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep :30 intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and making your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.

STAMINA I
10 sets for calories:
:30 bike at 60 RPM
:20 bike at 70 RPM
:10 bike at 80+ RPM
1:00 bike at sub 60 RPM
– On a C2 Bike, Assault Bike, or Echo Bike.
– Treat the sub-60 RPM interval as recovery. Focus on breathing and preparing for the next set.

CHAD 1000X – WEEK 8
Part 1:
For time:
400 weighted step-ups (20 in)
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2:
2 sets for total reps:
2:00 weighted walking lunges
1:00 rest
2:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.
– This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.
– This extra work is meant to help you prepare for this workout; use weight and box height options that you’ll use for the workout on 11/11/2023.

——

MONDAY:

RX
5 sets:
On a 2:00 clock:
5 devils press (15/22.5 kg)
Max distance row
– Rest 2:00 between sets.
– Use two DBs.

INTERMEDIATE
5 sets:
On a 2:00 clock:
5 devils press (10/15 kg)
Max distance row
– Rest 2:00 between sets.
– Use two DBs.

BEGINNER
5 sets:
On a 2:00 clock:
5 devils press (5/7.5 kg)
Max distance row
– Rest 2:00 between sets.
– Use two DBs.

SKILL WORK
Post-workout:
3 sets:
20 GHD sit-ups / Straight Leg Otis Sit-up (15/20 kg plate)
20 good mornings (15/20 kg barbell)

STIMULUS
-1-to-1 work-to-rest ratio.
-Maintain consistency across all sets.

——

TUESDAY:

NATE
BENCHMARK

RX
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

INTERMEDIATE
AMRAP 20:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (16/24 kg)

BEGINNER
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (8/12 kg)
– Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (8/12 kg)

STIMULUS
-10-15 rounds.
-Unbroken KB swings the entire workout.
-Great opportunity to perform high-skill gymnastics RX’d for the first time in a workout.

——

WEDNESDAY:

HEAVY DAY

RX
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Use an empty barbell or PVC as needed.
SCORE:
LOAD

STIMULUS
-Heavy day relative to your own capacity.
-Advanced athletes can take bigger jumps targeting maximal loading.
-Beginner athletes or those training with less consistency can work to a moderate load and practice dialing in excellent technique.

——

THURSDAY:

SKILL WORK
Pre-workout:
EMOM 12:
2 sumo deadlift high pull
– Increase loading across as many sets as possible.

RX
3 rounds for time:
20 sumo deadlift high pull (25/35 kg)
30 walking lunges
5 wall walks
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
10 sumo deadlift high pull (25/35 kg)
30 walking lunges
3 scaled wall walks
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
10 sumo deadlift high pull (15/20 kg)
20 walking lunges
20 alternating shoulder taps (in a plank)
SCORE:
TOTAL TIME

STIMULUS
-9:00-15:00.
-Sumo deadlift high pulls in 1-2 sets.
-Lunges finished in under 1:00.
-Wall walks in 1-4 sets and under 2:00.

——

FRIDAY:

2010 NORCAL SECTIONAL WORKOUT A

RX
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (35/52.5 kg)

INTERMEDIATE
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (25/35 kg)

BEGINNER
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (15/20 kg)

SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy set of 5 overhead squats
– Take the barbell from the floor.

STIMULUS
-This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A.
-The run should take roughly 3:00-4:00.
-All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.

——

SATURDAY:

TEAM WOD

PARTNER KELLY XL

RX
5 rounds for time with a partner:
400-m run
30 box jumps (24/30 in)
30 wall-ball shots (9/13 kg)
– Run together, divide box jumps and wall-ball shots as needed.
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (6/9 kg)
– Run together, divide box jumps and wall-ball shots as needed.
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time with a partner:
400-m run
30 box jumps or step-ups (16/20 in)
30 wall-ball shots (4/6 kg)
– Run together, divide box jumps and wall-ball shots as needed.
SCORE:
TOTAL TIME

STIMULUS
-Higher and Heavier Partner variation of the workout Kelly.
-23:00-28:00.
-Runs completed in 2:30 or less.
-Rounds of box jumps and wall-ball shots in 1:30 each.

——

SUNDAY:

RX
For time:
21 front squats (30/42.5 kg)
21 chest-to-bar pull-ups
63 double-unders
15 front squats
15 chest-to-bar pull-ups
45 double-unders
9 front squats
9 chest-to-bar pull-ups
27 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21 front squats (25/35 kg)
21 pull-ups
1:30 double-under attempts
15 front squats
15 pull-ups
1:00 double-under attempts
9 front squats
9 pull-ups
:30 double-under attempts
SCORE:
TOTAL TIME

RX
For time:
15 front squats (15/20 kg)
15 ring rows
45 single-unders
12 front squats
12 ring rows
36 single-unders
9 front squats
9 ring rows
27 single-unders
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
1 set:
200-m single-arm DB overhead carry (15/22.5 kg)
– Alternate arms as needed.

STIMULUS
-8:00-13:00.
-Chest-to-bar pull-ups completed in 3 sets or less per round.
-Double-unders in 1:30 or less per round.
-Finishing out the week with a quick sprint that will feel a bit like Fran.
-Break sets up early to be able to sustain a steady pace later on.

——