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AFTER CLASS EXTRA / OPEN GYM

ACCESSORY I
Every 2:00 for 10 sets:
50-m sled sprint
-Focus on moving the sled as fast as possible through the entire 50 m.
-Add as much weight to the sled as you want as long as you are able to maintain a jog with the sled. A march is not what we are looking for in this session.

STRENGTH I
Every 2:00 for 7 sets:
2 push presses
– Increase loading across as many sets as possible.
– Begin your first set around 70% of your best single.
– Take the bar from a rack if available.

STAMINA I
EMOM 16:
:30 calorie bike
:30 rest
– Score is total calories across the 16 intervals.
– Push the pace for :30 and take a complete rest for :30.
– Aim for at least 5/7 calories in each interval.

CHAD 1000X – WEEK 4
Part 1:
5 sets for time:
150-m KB front-rack carry (12/16 kg)
– Rest 2:00 between sets.
– Use two KBs.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2:
5 sets for total reps:
:30 double-DB deadlifts (10/15 kg)
:30 rest
:30 single-DB goblet squats
:30 rest

– Use load and height consistent with your Week 10 variation.
– This is week four in our preparation for the hero workout Chad on November 11, 2023.
– To learn more about the CHAD1000X event, click here.
– Use weight and height options that represent how you plan to attack CHAD1000X.

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MONDAY:

HEAVY DAY

RX
EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets for quality:
20 reverse crunches
20 KB side bends/arm

STIMULUS
-Build to a heavy 2-rep thruster. Add weight every 5:00.
-Try to keep all working sets above 70% of your 1-rep max.
-Thrusters should be taken from the floor; the first rep can be a squat clean.

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TUESDAY:

SKILL WORK
Pre-workout:
Pull-up Kipping technique OR Pull-up foundation strength

RX
5 rounds for time:
15 push jerks (30/42.5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
15 push jerks (25/35 kg)
12 kipping pull-ups
9 sumo deadlift high pulls (25/35 kg)
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
12 push jerks (20/30 kg)
9 ring rows
6 sumo deadlift high pulls (20/30 kg)
SCORE:
TOTAL TIME

STIMULUS
-10:00-15:00.
-Push jerks should be unbroken for the majority of the workout.
-Chest-to-bar pull-ups should take no more than 3 sets to complete.
-Sumo deadlift high pulls should be completed in 2 sets or less.
-Grip and shoulder fatiguing workout.

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WEDNESDAY:

SKILL WORK
Pre-workout:
5 sets:
10 alternating back rack lunges
– Increase loading across as many sets as possible.
– Find a heavy set of 10 lunges.
– Take the barbell from a rack or the floor.
– Lift every 2:00.

RX
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.

INTERMEDIATE
Every 1:30 for 6 rounds:
10 single-leg squat to a target (20 in)
10 GHD sit-ups to parallel
Max burpees
– Rest 1:30 between rounds.

BEGINNER
Every 1:30 for 6 rounds:
16 air squats
10 hollow rocks
Max burpees
– Rest 1:30 between rounds.

STIMULUS
-0:30 or more to work on burpees.
-5-10 burpees/round for most athletes.
-Sprint through each round knowing that there will be :90 of rest.
-Single-leg squats may be performed consecutively or alternating.

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THURSDAY:

RX
EMOM 14:
Min. 1 | 3 deadlifts
Min. 2 | 9/12 calories
Start at 70% and build load each set to a heavy 3 reps.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
EMOM 14:
1- 3 deadlifts (30/42.5 kg)
2- 6/9 calories

SKILL WORK
Post-workout:
For time:
400-m run
Benchmark!
Aim for a new PB.
SCORE:
TOTAL TIME

——

FRIDAY:

RX
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
40 box jump-overs (20/24 in)
20 pike push-ups
30 box jump-overs
15 pike push-ups
20 box jump-overs
10 pike push-ups
10 box jump-overs
5 pike push-ups
– Step down from the box.
SCORE:
TOTAL TIME

BEGINNER
For time:
20 box step-overs (20/24 in)
20 hand-elevated push-ups
15 box step-overs
15 hand-elevated push-ups
10 box step-overs
10 hand-elevated push-ups
5 box step-overs
5 hand-elevated push-ups
– Step down from the box.
SCORE:
TOTAL TIME

SKILL WORK
EMOM 10:
Min. 1 | :20 handstand hold
Min. 2 | :20 L-sit hold
-Choose options for both movements that allow you to go unbroken at the start of the workout. In the later rounds, you may have to break the interval into two sets.

STIMULUS
-10:00 or less.
-Target at least 20 reps/1:00 to start, allowing for the accumulation of fatigue.
The round of 40 box jump-overs and 20 handstand push-ups should be complete by 3:00.

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SATURDAY:

TEAM WOD

RX
For time:

400m DB farmer carry (17.5/25 kg)

Then…

6 rounds:
64 double-unders
16 toes to bar
16 alternating DB hang power cleans (17.5/25 kg)

Then…

400m partner carry

SCORE:
TOTAL TIME

INTERMEDIATE
For time:

400m DB farmer carry (15/20 kg)

Then…

6 rounds:
128 single-unders
16 knees-to-armpits
16 alternating DB hang power cleans (15/20 kg)

Then…

400m partner carry

SCORE:
TOTAL TIME

BEGINNER
For time:

400m DB farmer carry (7.5/10 kg)

Then…

6 rounds:
64 single-unders
16 hanging knee raises
16 alternating DB hang power cleans (7.5/10 kg)

Then…

400m run together

SCORE:
TOTAL TIME

STIMULUS
-23:00-28:00
-Both of you carry your own DB the 400-m, swapping arms as needed.
-Spilt the jump rope reps, toes to bar and cleans between you as needed.
-Swap as much as needed on the partner carry!

——

SUNDAY:

RX
For time:
50 pull-ups
400-m run
21 thrusters (29/43 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
25 pull-ups
400-m run
21 thrusters (25/35 kg)
400-m run
21 thrusters
400-m run
25 pull-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
25 banded pull-ups
200-m run
15 thrusters (15/20 kg)
400-m run
15 thrusters
200-m run
25 banded pull-ups
SCORE:
TOTAL TIME

STIMULUS
-Today’s workout is a Hero workout written in honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
-15:00-20:00.
-Pull-ups in 5 sets or less (10+ at a time).
-Thrusters in 1-2 sets and less than 1:15.

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