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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
10-8-6-4-2-4-6-8-10 reps for load:
Bench press
– Rest 2:00 between sets.
– Increase load across as many sets as possible.
– Begin the first set at 60% of your 1-rep-max bench press.
– Rest 2:00 between sets.
– Those without pegs or blocks should perform 7×3 with a 2-second pause at the bottom

STRENGTH II
7 sets for speed and load:
3 bottom-to-top front squats
– Rest 1:30 between sets.
– For the bottom-to-top front squats (also called an Anderson Squat), set up pins or blocks to squat off of.
– The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat.
– Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep.
– Start around 40-50% of your 1-rep-max front squat and build in load, but go no heavier than 70%.

STRENGTH III
For completion:
200-meter sandbag bear-hug carry (heavy)
100-meter left arm dumbbell overhead carry (15/22.5 kg)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Complete the sandbag carry in 2-3 sets.
– Complete the overhead carries in 1-2 sets.
– Use a moderate load that feels challenging toward the end, but with which you can still walk casually.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, but break if needed.
– Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 meters.
– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets are preferable to taking a lot of breaks.

SKILL I
EMOM 8:
Min. 1 | :30 strict toes-to-bars
Min. 2 | 5-10 strict ring dips
– Scale the range of motion of toes-to-bar or adjust the movement to V-ups as needed. Substitute with banded ring dips or ring support holds as needed.

STAMINA I
Every 3:00 for 6 sets:
400/500-meter row
– All sets in less than 2:15.
– Find a pace that is challenging to hold, but allows you to maintain within :05 throughout. Avoid coming out too hot and then finishing the second set slower than the first set.
– Advanced athletes try to hold 1:40-1:45or faster for all 6 sets.
Row substitutions | 400/500-meter Ski-erg, 800/1,000-meter C2 Bike, 900/1,250-meter Echo or Assault Bike, 400-meter run

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WEDNESDAY:

RX
AMRAP 8:
2 wall walks
2 alternating DB snatches (15/22.5 kg)
-Add 2 alternating DB snatches each round

INTERMEDIATE
AMRAP 8:
2 wall walks
2 alternating DB snatches (10/15 kg)
-Add 2 alternating DB snatches each round

BEGINNER
AMRAP 8:
2 inchworms + push-up
2 alternating DB snatches (5/7.5 kg)
-Add 2 alternating DB snatches each round

SKILL WORK
Post-workout:
Accumulate with a partner:
40 DB Turkish get-ups

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THURSDAY:

SKILL
Pre-workout:
6 Sets:
3 Hang Power Cleans
-Lift every 1:30
-Build to a heavy for the day

RX
4 x AMRAP 4:
3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

INTERMEDIATE
4 x AMRAP 4:
3 hang power cleans (30/42.5 kg)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

BEGINNER
4 x AMRAP 4:
3 hang power cleans (15/20 kg)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

STIMULUS
-2+ rounds each AMRAP.
-Unbroken hang power cleans and shoulder-to-overheads.
-Pull-ups in 1-2 sets.
-Enough rest to push each AMRAP, but not to fully recover.
-Start each AMRAP back at the hang power cleans.

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FRIDAY:

SKILL WORK
Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders

HEAVY DAY

RX
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

STIMULUS
-Heavy front-rack reverse lunge day.
-Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other.
-Lift once every 3:00.
-Take the bar from the rack.

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SATURDAY:

RX
AMRAP 23 with a partner:
23 box jump-overs (20/24 in)
23 alternating DB hang power clean & jerks (15/22.5 kg)
23 single arm DB overhead lunges (15/22.5 kg)
23 chest to bar pull-ups
23 calories

INTERMEDIATE
AMRAP 23 with a partner:
23 box jump-overs (20/24 in)
23 alternating DB hang power clean & jerks (10/15 kg)
23 single arm DB overhead lunges (10/15 kg)
23 pull-ups
23 calories

BEGINNER
AMRAP 23 with a partner:
23 box step-overs (12/20 in)
23 alternating DB hang power clean & jerks (5/7.5 kg)
23 single arm DB overhead lunges (5/7.5 kg)
23 ring rows
23 calories

STIMULUS
-3+ rounds.
-Smaller, faster sets split with a partner; one person works while the other rests.

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SUNDAY:

New Year’s Eve ‘Liftoff’ Throwdown! 🏋🏽‍♀️

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