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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean or jerk:
3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+
– Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.

STRENGTH II
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

SKILL I
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

STAMINA I
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter runs in 3:30-4:30.
– 400-meter runs to 1:30-2:30.
– Rest with any remaining time on the clock.
– Move at a pace you don’t normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
Modifications:
Run | Distance, ski, row, or bike
800-meter run substitutions | 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike.
400-meter run substitutions | 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike.

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MONDAY:

SKILL WORK
Pre-workout:
2 Push Press + 2 Push Jerks
15 mins to build to a heavy complex
(OR work on technique)

RX
AMRAP 8:
40 double-unders
10 push presses (30/42.5 kg)

INTERMEDIATE
AMRAP 8:
40 double-under attempts
10 push presses (20/30 kg)

BEGINNER
AMRAP 8:
30 single-unders
10 push presses (15/20 kg)

STIMULUS
-5+ rounds.
-Double-unders in 1-2 sets.
-Moderately light push press completed unbroken each round.

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TUESDAY:

RX
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

INTERMEDIATE
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

BEGINNER
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

STIMULUS
-6+ shuttle runs each even minute for 36+ total.
-Scaling options should still have athletes on the rings.
-Build muscle-up capacity and skill under fatigue.
-Prep for Amanda next week.

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WEDNESDAY:

SKILL WORK
Pre-workout:
4 sets for quality:
3-5 Strict Pull Ups
10 DB Bent over Rows
15 Banded Pull Aparts

RX
3 x 2:00 rounds:
12 front squats (47/70 kg)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.

INTERMEDIATE
3 x 2:00 rounds:
12 front squats (35/52.5 kg)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.

BEGINNER
3 x 2:00 rounds:
12 front squats (15/20 kg)
Max burpee box step-overs
Rest 2:00
– Step down from the box.

STIMULUS
-15+ total burpee box jump-overs.
-At least 1:00 of burpees per round, maintaining a pace of at least 5 burpees per minute, with advanced athletes pushing for 10+.
-Unbroken front squats in the first round and then no more than 2 sets in the final two rounds if needed.
-With built-in rest, each round should be an all-out effort.

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THURSDAY:

HEAVY DAY

RX
6 sets for load:
3 deadlifts
– Use the same load across all sets.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
6 sets for load:
5 deadlifts
– Use the same load across all sets.
SCORE:
LOAD

SKILL WORK
Post-workout:
EMOM 10
1- 10/12 calories
2- 8-16 handstand push-ups
-HSPU in 2 sets.

STIMULUS
-Heavy deadlift day.
-Lift 80%+ of 1-rep-max deadlift.
-Maintain the same load for all 6 sets.
-Perform a new lift every 2:30.

——

FRIDAY:

RX
5 rounds for time:
25 KB swings (16/24 kg)
10 chest-to-bar pull-ups
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
25 KB swings (8/12 kg)
10 jumping chest-to-bar pull-ups
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.

STIMULUS
-9:00-12:00; sub 7:00 for advanced athletes.
-Fast, unbroken kettlebell swing sets.
-Chest-to-bar pull-ups in no more than 2 sets and in 1:00 or less each round with minimal rest.
-High degree of grip and bicep fatigue in the later rounds.

——

SATURDAY:

TEAM WOD

RX
AMRAP 25 with a partner:
200-m farmers carry (16/24 kg)
40 KB russian twists (16/24 kg)
200-m run
40 KB goblet squats (16/24 kg)
– Partners complete each carry and run together, and split twists and squats as desired.

INTERMEDIATE
Same as RX’d

BEGINNER
AMRAP 25 with a partner:
200-m farmers carry (8/12 kg)
40 russian twists
200-m run
40 air squats
– Partners complete each carry and run together, and split twists and squats as desired.

STIMULUS
-Fun Saturday partner workout!
-4-7 rounds.
-Pick the run pace and farmers carry load based on how you are feeling after the week’s workouts.

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SUNDAY:

HERO WOD ‘DOM’
BENCHMARK

This “Dom” Hero WOD was originally posted on marinewod.com on Wednesday, November 18th, 2015.

“We are recognizing Dominic Davila for his service and sacrifice. ‘Dom’ was born on July 5th, 1987 in Chicago, IL. He was always very athletic and played sports; baseball being his favorite. In Nov. 2006 Davila joined the Corps and went on to volunteer for 2 combat tours. The first tour was to Iraq in Oct. 2007 and the second was to Afghanistan in May 2009. On July 23, 2009, during his second tour of duty, Davila’s Humvee rolled over a 100 lb improvised explosive device. From the blast, Dom lost his right leg below the knee, suffered a talus fracture on his left ankle, a dislocated shoulder, shrapnel to his eyes and most of his body. Davila spent 3 years at Walter Reed Medical Center in DC recovering from the injuries he sustained.”

RX
For Time
50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (35/45 kg)
Handstand Push-Ups

Then, 50 Calorie Row

INTERMEDIATE
For Time
50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (25/35 kg)
Pike Push-Ups

Then, 50 Calorie Row

BEGINNER
For Time
30/40 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Power Cleans (15/20 kg)
Box Push-Ups

Then, 30/40 Calorie Row

STIMULUS
-17:00-25:00.
-Make sure you select a load that you can cycle the barbell with as unbroken as possible.
-Split the HSPU up into 2-3 sets if needed.

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