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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
10-1:
Bench press
– Add load every set.
– Rest as needed.

STRENGTH II
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.

ACCESSORY – I
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
-Perform the plank on your hands or your forearms.
-If you are unable to walk on your hands or you know you will struggle with the volume, reduce the handstand walk distance or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

SKILL I
EMOM 12:
Min. 1 | 20 GHD sit-ups
Min. 2 | 5 bar muscle ups
– All GHD sets should be unbroken; scale the range of motion or reps if necessary.
– Scale the bar muscle ups to pull-ups in 2 sets or less. If necessary, adjust the reps or use an assistance band.
– If you are limited by the GHD, perform weighted sit-ups (10/15 kg).

STAMINA I
5 x AMRAP 4:
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.
– The goal is to get back to the rower with at least 1:00 to perform max calories.
– Scale the distance of the first row and run if necessary.
– Beginner athletes should aim for 60+ calories and more advanced athletes should aim for 100+ calories.

CHAD 1000X – WEEK 9
Part 1
1 set for total time:
1,600-m ruck
Rest 3:00
800-m ruck
– Use a 30/45-lb ruck.
– This is week 9 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.

——

MONDAY:

RX
EMOM 12:
2 back squats
– Aim for 70-80% and maintain the same load across all sets.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL
Post-workout:
EMOM 12:
Min. 1 | 5-15 hand release push-ups / box push-ups
Min. 2 | 3-5 strict pull-ups / low bar strict / strict banded
-RX+ wear a weighted vest

STIMULUS
– Build up to 70% or more and hold the same load across all 12 sets (straight sets).
– Take the barbell out of a rack if available.

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TUESDAY:

HALLOWEEN WOD! 🎃👻
(Evening Fancy Dress Optional!)

RX
Partner Chipper For Time:
70/80 Cal Deathbike
70 Pumpkin Partner Synchro Sit-ups (9/6 kg)
60 Head Smashers (30/20 lb)
50 Devilish DB Alt Hang Power Clean & Jerk (17.5/25 kg)
40 Over Grave Burpees

Then… After the Burpees go back up!

SCORE:
TOTAL TIME

INTERMEDIATE
Partner Chipper For Time:
70/80 Cal Deathbike
70 Pumpkin Partner Synchro Sit-ups (6/4 kg)
60 Head Smashers
50 Devilish DB Hang Power Clean & Jerk (12.5/20 kg)
40 Over Grave Burpees

Then… After the Burpees go back up!

SCORE:
TOTAL TIME

BEGINNER
Partner Chipper For Time:
50/60 Cal Deathbike
50 Pumpkin Partner Synchro Sit-ups (3/4 kg)
40 Head Smashers
30 Devilish DB Hang Power Clean & Jerk (5/10 kg)
20 Over Grave Burpees

Then… After the Burpees go back up!

SCORE:
TOTAL TIME

STIMULUS
– 26:00-34:00.
– Split all work between you, one victim working at a time.

——

WEDNESDAY:

SKILL WORK
Pre-workout:
For load:
5-4-3-2-1:
Power snatch
-Increase loading across as many sets as possible.
-These should be touch-and-go reps.
-Begin the first set around 60-65% of your 1-rep max power snatch.

RX
For time:
50-calorie row
50 power snatches (30/42.5 kg)
50 front squats
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
50 calorie row
50 power snatches (25/35 kg)
50 front squats
SCORE:
TOTAL TIME

BEGINNER
For time:
40 calorie bike
40 power snatches (15/25 kg)
40 front squats
SCORE:
TOTAL TIME

STIMULUS
-8:00-12:00.
-This should be a sprint! Once a movement is done, there’s no coming back to it.
-Sub 4:00 row. Sub 3:00 each on squats and snatches.

——

THURSDAY:

RX
For time:
21-15-9:
Hang power cleans (42.5/60 kg)
15-12-9:
Handstand push-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21-15-9:
Hang power cleans (35/52.5 kg)
15-12-9:
Pike handstand push-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
21-15-9:
Hang power cleans (20/30 kg)
15-12-9:
Seated z-press
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.

STIMULUS
-8:00-12:00 depending on handstand push-up proficiency.
-Hang power cleans should be in 1-2 sets every round.
-Sets of 3+ handstand push-ups.
-RX+ can do strict HSPU.

——

FRIDAY:

SKILL WORK
Pre-workout:
5 sets for load:
3 deadlifts
– Lift every 2:30.
– Increase loading across as many sets as possible.
– These should be touch-and-go reps.
– Begin the first set around 70-75% of your 1-rep max deadlift.

RX
6 rounds for time:
9 deadlifts (70/102.5 kg)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
SCORE:
TOTAL TIME

INTERMEDIATE
6 rounds for time:
9 deadlifts (47.5/70 kg)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
SCORE:
TOTAL TIME

BEGINNER
6 rounds for time:
9 deadlifts (25/35 kg)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.
SCORE:
TOTAL TIME

STIMULUS
-12:00 or less.
-Moderate to light deadlift load with reps completed in 3 sets or less.
-Farmers carry should be challenging but at a load that allows you to complete each effort unbroken in 1:00 or less.

——

SATURDAY:

TEAM WOD

RX
AMRAP 12 with a partner:
8 chest-to-bar pull-ups
8 DB alt front rack lunges (15/22.5 kg)

Rest 4 mins

AMRAP 12 with a partner:
8 toes to bar
8 KB swings (24/32 kg)

– Partners alternate full rounds.
– One partner works at a time.

INTERMEDIATE
AMRAP 12 with a partner:
8 pull-ups
8 DB alt front rack lunges (10/15 kg)

Rest 4 mins

AMRAP 12 with a partner:
8 knees to armpits
8 KB swings (16/24 kg)

– Partners alternate full rounds.
– One partner works at a time.

BEGINNER
AMRAP 12 with a partner:
8 ring rows
8 alt lunges

Rest 4 mins

AMRAP 12 with a partner:
8 toes to bar
8 KB swings (6/10 kg)

– Partners alternate full rounds.
– One partner works at a time.

STIMULUS
-10-14 rounds total per workout (5-7 per partner).
-Fun partner workout with built-in rest and rounds completed as fast as possible.
-Fast transitions, one person should be moving all of the time.

——

SUNDAY:

HERO WOD ‘ROCK’
BENCHMARK

Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle.

Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013.

This WOD “Rock” is designed to bring awareness to this epidemic that plagues the Marine Corps, as well as the other branches of service, and to honour her with a WOD worthy of the name “Rock”!

This Hero WOD was posted on marinewod.com, March 14, 2014.

RX
3 rounds for reps:
AMRAP 5
10 Power Cleans (42.5/60 kg)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance row

Rest 1 minute

INTERMEDIATE
3 rounds for reps:
AMRAP 5
10 Power Cleans (30/42.5 kg)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance row

Rest 1 minute

BEGINNER
3 rounds for reps:
AMRAP 5
10 Power Cleans (15/20 kg)
10 Burpees
10 Box Step Ups (16/20 in)
20 anchored Sit-Ups
Max distance row

Rest 1 minute

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