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Weekly After Class / Open Gym Extra:

STRENGTH I
For Load:
5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%)

then…

For Reps:
8+ Deadlifts (80%)

STRENGTH II
For Load:
5 Bench Press (40%)
5 Bench Press (50%)
5 Bench Press (60%)

then…

For Load:
5 Front Squats (40%)
5 Front Squats (50%)
5 Front Squats (60%)

SKILL I
5 Sets:
:30 DB Single-Arm Overhead Hold / Arm
:20 Ring Support Hold
– Rest 1:30 between sets

STAMINA I
3 Rounds For Distance:
:10 Easy / :10 Hard
:20 Easy / :20 Hard
:30 Easy / :30 Hard
:20 Easy / :20 Hard
:10 Easy / :10 Hard
– Rest 1:00 between rounds
– Row, Bike, Ski, or Run

Monday:

A.

Skill / Strength

2 Sets:
1:00 Sit-ups*
1:00 Plank Hold
1:00 Good Mornings

*GHD Sit-ups / Weighted Sit-ups / Sit-ups

B.

Metcon

Rx:

For Time:
21 Deadlifts 100/70kg
400m Run*
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Intermediate:

For Time:
21 Deadlifts 70/50kg
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Beginner:

For Time:
21 Deadlifts 45/30kg
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run

* In case of inclement weather substitute Run Distance for Bike 1000/800m or Row/Ski 500/400m

Stimulus:
– Aim to finish the workout between 11:00-15:00.
– Cycle at least 7 reps unbroken of the deadlift workout weight for multiple sets.
– Complete each 400m run in 2:15 or less.

——

Tuesday:

Strength / Metcon

Rx:

From 0:00-5:00
EMOM 5:
5 Thrusters 35/25kg

From 5:00-10:00
EMOM 5:
5 Thrusters 40/30kg

From 10:00-15:00
EMOM 5:
5 Thrusters 50/35kg

– Continue adding 10 / 5kg every 5:00 for as long as you are able

Intermediate:

From 0:00-5:00
EMOM 5:
5 Thrusters 35/25kg

From 5:00-10:00
EMOM 5:
5 Thrusters 40/27.5kg

From 10:00-15:00
EMOM 5:
5 Thrusters 45/30kg

– Continue adding 5 / 2.5kg every 5:00 for as long as you are able

Beginner:

From 0:00-5:00
EMOM 5:
5 Thrusters 20/15kg

From 5:00-10:00
EMOM 5:
5 Thrusters 25/20kg

From 10:00-15:00
EMOM 5:
5 Thrusters 30/25kg

– Continue adding 5 / 2.5kg every 5:00 for as long as you are able

Stimulus:
– Complete at least 4 rounds of the workout (15:00-20:00).
– The third round (10:00-15:00) should be a load you can perform at least 12 reps with
– Each set of 5 reps should be unbroken.
– Continue to add weight to the barbell until you can no longer complete the lift.

——

Wednesday:

A.

Skill / Strength

5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

B.

Metcon

Rx:

3 Rounds For Time:
500/400m Row / Ski or 1.25/1km Bike
21 Push-ups
12 Strict Toes-to-Rings

Intermediate:

3 Rounds For Time:
400/300m Row / Ski or 1/0.75km Bike
15 Push-ups
9 Strict Toes-to-Rings

Beginner:

3 Rounds For Time:
400/300m Row / Ski or 1/0.75km Bike
15 Assisted Push-ups
9 Hanging Knee Raises on Rings

– Aim to complete the workout in 12:00.
– Don’t pace too much, go fast on the rower.
– Deliberately move slowly on the strict toes-to-rings.
– Complete all sets of push-ups in 3 sets or less.

——

Thursday:

Heavy Day

Rx & Intermediate:

For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

Beginner:

For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2

Optional Skill Work:

For Completion:
21-15-9
GHD Hip Extensions
GHD Back Extensions

– Substitute banded or weighted good mornings for hip extensions.
– Substitute an unloaded Jefferson curl in place of the back extensions.
– You can add lighter weight to the hip extensions as long as you can maintain lumbar stabilisation (a tight core & strong back).

——

Friday:

A.

Skill / Strength

Build to a Heavy 2-Rep Front Rack Lunge

B.

Metcon

Benchmark – ‘Nasty Girls V2’

Rx:

3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans 80/55kg

Intermediate:

3 Rounds For Time:
50 Single-Leg Squats to Box @20″
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans 60/40kg

Beginner:

3 Rounds For Time:
35 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans 35/25kg

Stimulus:
– Aim to complete in 11:00-15:00
– Complete the muscle-ups in 3 sets or less.
– Complete the single-leg squats in 1:30-2:00.
– Use a heavier hang power clean weight you can complete 10 reps in 2-3 sets each round.

——

Saturday:

Team WOD

Buy In:

8 Rope Climbs

6 Rounds For Time:
21/15 Calorie Bike / Row / Ski
21 X Box Jumps / Step Ups @24/20″
21 X Med Ball Sit-ups / Sit-ups

Buy Out:

8 Rope Climbs

Time Cap: 32 Mins

Stimulus:
– Alternate movements with a partner, eg. P1 completes Cals, P2 then completes Box Jumps, P1 then completes Sit-ups etc.
– Move fast and unbroken on all movements, don’t allow your partner to rest for long!

——

Sunday:

Spitfire Christmas Comp 2021!

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