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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
EMOM 12:
2 hang power snatches
– Increase the loading across as many sets as possible.
– Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.
– Go lighter if needed to maintain sound mechanics and work technique.

STRENGTH II
5 sets:
50-ft front rack walking lunge
– Start on the lighter side and increase across as many sets as possible, finding the heaviest weight you can safely perform the 50 feet of front rack walking lunges.
– Rest 2:00-3:00 between attempts.

SKILL I
2 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows
EMOM 10:
1-3 ring muscle-ups
– Keep in mind that this is a skill session, not a workout.
– For individuals that don’t yet have a muscle-up, scale to jumping muscle-ups, low ring transitions, or even false pull-ups on the rings.

STAMINA I
EMOM 20:
5-cal Echo Bike + 5 burpee box-overs (20/24 in)
– Perform both exercises within each minute with time to rest before starting the next round.
– Aim for at least :15 of rest before starting the next minute. Reduce the calories and/or burpee box-overs if needed.

CHAD 1000X – WEEK 5
Part 1:
For time:
250 weighted step-ups (20 in)
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2:
7 sets for total reps:
1:00 weighted squats
1:00 rest
– Use a 15-20kg ruck.
– This is week 5 in our preparation for the Hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– 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.

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MONDAY:

RX
3 rounds for time of:
20 wall-ball shots (6/9 kg)
20 deadlifts (35/52.5 kg)
20 box jumps (20/24 in)
20 push presses (35/52.5 kg)
20 toes-to-bars
Rest 1:00
SCORE:
TOTAL TIME

INTERMEDIATE
Same as RX’d
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time of:
15 wall-ball shots (4/6 kg)
15 deadlifts (25/35 kg)
15 box jumps (12/20 in)
15 push presses (25/35 kg)
15 lying leg raises
Rest 1:00
SCORE:
TOTAL TIME

STIMULUS
-15:00-18:00.
-Push the pace each round, then recover with built-in rest.
-Complete each round in 5:00 or less.
-Maintain unbroken reps for as many of the movements as possible.
-Complete each round of toes-to-bar reps in 3 sets or less.

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TUESDAY:

SKILL WORK
Pre-workout:
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
-75-85% of 1-rep max.
-Rest 2:00 between sets.

RX
EMOM 12:
Even minutes: 20 KB swings (16/24 kg)
Odd minutes: max distance handstand walk (5 m) segments

INTERMEDIATE
EMOM 12:
Even minutes: 20 KB swings (16/24 kg)
Odd minutes: max handstand shoulder taps on a wall

BEGINNER
EMOM 12:
Even minutes: 20 KB swings (8/12 kg)
Odd minutes: max plank shoulder taps

AFTER CLASS EXTRA
Accumulate:
30 Turkish get-ups

STIMULUS
-Fast and unbroken KB swings for most rounds.
-Score is the total feet of handstand walking distance.

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WEDNESDAY:

RX
7 sets:
2 push presses + 1 split jerk
– Rest 2:30 between sets.

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD
SKILL WORK
Post-workout:
EMOM 6:
Min. 1 | 0:45 plank hold
Min. 2 | 0:30 v-ups

STIMULUS
– Start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.
– Take the barbell from a rack or jerk blocks.

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THURSDAY:

SKILL WORK
Pre-workout:
EMOM 10
1 squat clean
-70-85% of 1RM

RX
5 rounds for time:
500-m row
5 squat cleans (65/92.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
500-m row
5 squat cleans (42.5/60 kg)
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
300-m row
5 squat cleans (15/20 kg)
SCORE:
TOTAL TIME

STIMULUS
-Sub 20:00.
-Moderately heavy couplet that offers a chance to work on lifting heavier loads under fatigue.
-Rows in 2:30 or less; cleans in 1:30 with a clean approximately every :20.

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FRIDAY:

RX
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

INTERMEDIATE
5 sets:
On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

BEGINNER
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.

STIMULUS
-15-25+ calories.
-Both the rope climb and ring dips complete within :90.
-Consistent calorie count each round.
-Fatigue from the rope climbs and dips will make later rounds of rowing tougher.

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SATURDAY:

TEAM WOD

RX
AMRAP 30 with a partner:
20 tyre flips (heavy)
20 double-DB front squats (15/22.5 kg)
20 double-DB push jerks (15/22.5 kg)
20 double-DB box step-ups (20/24 in)
– Partners split work as desired.
– Score is total reps accumulated between partners.

INTERMEDIATE
AMRAP 30 with a partner:
20 tyre flips (medium)
20 double-DB front squats (10/15 kg)
20 double-DB push jerks (10/15 kg)
20 double-DB box step-ups (20/24 in)
– Partners split work as desired.
– Score is total reps accumulated between partners.

BEGINNER
AMRAP 30 with a partner:
10 tyre flips (light)
20 double-DB front squats (5/12.5 kg)
20 double-DB push jerks (5/12.5 kg)
20 double- DB box step-ups (12/20 in)
– Partners split work as desired.
– Score is total reps accumulated between partners.

STIMULUS
-6-8 rounds.
-One partner works at a time, except for the tyre flips which both partners may work together on.
-Split the remaining work as needed.
-Use DB loading that allows for sets of 5-10 reps at a time.

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SUNDAY:

HERO WOD ‘NICK’
BENCHMARK

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

RX
12 rounds for time:
10 dumbbell hang squat cleans (15/22.5 kg)
6 handstand push ups on dumbbells

INTERMEDIATE
12 rounds for time:
10 dumbbell hang squat cleans (10/15 kg)
6 elevated pike push ups on dumbbells

BEGINNER
12 rounds for time:
10 dumbbell hang squat cleans (5/10 kg)
6 dumbbell seated z-press

STIMULUS
-20:00-30:00
-hang cleans in no more than 2 sets
-split the HSPU up into 2 or maybe 3 sets fatigue sets in, break early.

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