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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week one of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II
For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses 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.

STRENGTH III
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Relatively heavy grunt work.
– Increase loading of both the dumbbells and the sandbag across as many sets as possible.
– Complete both movements in 2 sets or less.
– Rest :10-:20 between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold

SKILL I
For completion:
50 GHD hip extensions
50 GHD sit-ups
200-ft handstand walk
– Today’s skill work gets you upside down while your midline is fatigued. Expect the first time you kick up to be a challenge. Take a breath and remember to stay tight as you take those first few steps. Consider starting with smaller steps and then taking bigger ones as you gain confidence.
– Complete the work in the prescribed order, resting as needed.
– Scale the sit-up range of motion and the handstand walk distance. Scale the handstand walk to 50-60 alternating shoulder taps with your stomach or back facing the wall if needed.

STAMINA I
4 sets for time:
800-meter run
– Rest 3:00 between sets.
– 24:00-30:00 (including rest).
– Each 800-meter run in less than 5:00.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy should allow you to recover enough to finish each set in a similar time.
– Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.


MONDAY

STRENGTH:
4 sets:
5 x Strict Pull Ups
8-10 x Renegade Row (L+R = 1 rep)
Rest 90 seconds

RX
3 Rounds For Time:
400m Run
21 x Knees to Elbows
12 x DB Hang Squat Clean @ 2 x 22.5/15kg

INTERMEDIATE
3 Rounds For Time:
400m Run
21 x Knees to Armpit
12 x DB Hang Squat Clean @ 2 x 15/10kg

BEGINNER
3 Rounds For Time
200m Run
21 x Hanging Knee Raise
12 x DB Hang Squat Clean @ 2 x 7.5/5kg

SCORE : TOTAL TIME

INTENDED STIMULUS
– Time Cap 16mins, aim for 11:00-15:00; advanced athletes finish sub-10:00.
– Runs in 2:30 or less.
– Knees-to-elbows in 3 sets or less.
– Dumbbell hang squat cleans in 2 sets or less.

Alternatives to Run = 500m Row or Ski / 1,250m Assault Bike or Echo Bike


TUESDAY

STRENGTH:
In a 10 minute window:
Build to a Heavy 2 Rep Deadlift

RX
3 Rounds For Time:
15 x Deadlifts @ 102/70kg
15 x HSPU

INTERMEDIATE
3 Rounds For Time:
15 x Deadlifts @ 70/47.5kg
15 x Pike HSPU

BEGINNER
3 Rounds For Time:
15 x Deadlifts @ 40/25kg
15 x DB Push Press @ 10/7.5kg

SCORE = TOTAL TIME

INTENDED STIMULUS
– 12 min time cap, aim for 10:00 or less; advanced athletes push for 5:00.
– 5 to 10+ unbroken deadlifts at time.
– 3 to 5+ unbroken handstand push-ups at a time.
– RX HSPU = flat

WEDNESDAY

STRENGTH:
EMOM x 8
1 x Power Snatch
-Build to a heavy single over the sets

RX
3 Rounds For Time:
90 x Air Squats
30 x Russian Swings @24/16kg
10 x Power Snatch @ 60/42.5kg

INTERMEDIATE
3 Rounds For Time:
90 x Air Squats
30 x Russian Swings @16/ 12kg
10 x Power Snatch @ 52.5/35kg

BEGINNERS
60 x Air Squats
20 x Russian Swings @ 12/8kg
10 x Power Snatch @ 20/15kg

SCORE = TOTAL TIME

INTENDED STIMULUS
– Time Cap = 18 minutes – aim for 12:00-17:00.
– Air squats in less than 3:00
– Kettlebell swings in 2 sets or less.
– Moderate barbell load for fast power snatch singles.

THURSDAY

STRENGTH – COMPLEX:
E2MOM x 5
2 x Push Press + 2 x Push Jerks

Start at 70% of 1RM Push Press – Build over the sets to a heavy complex (no misses)
If doing the open Friday – stay around RPE 7 and focus on technique

RX
Every 4 minutes x 4
250m row
12 x Wall Balls @ 9/6kg
36 x Crossovers / DU’s
12 x DB Snatch @ 25/17.5kg

INTERMEDIATE
Every 4 minutes x 4
250m row
12 x Wall Balls @ 9/6kg
36 x Crossovers / DU’s
12 x DB Snatch @ 20/12.5kg

BEIGNNERS
Every 4 minutes x 4
200m row
12 x Wall Balls @ 6/4kg
36 x Singles
12 x DB Snatch @ 15/7.5kg

SCORE = SLOWEST ROUND

INTENDED STIMULUS
– Sprint, push hard each set
– Quick transitions
– 1 minute rest plus each round – scale reps if need to
– Crossovers/DU’s 40 seconds or less
– Wall Balls and DB snatch unbroken

FRIDAY – OPEN WOD 24.2

SATURDAY

RX
In pairs – 5 mins work: 1 min rest x 5
40 x Box Jump Overs @ 24/20″
20 x DB GTOH @ 2 x 22.5/15kg
10 x Synchro Down Up
Remaining time max effort Cals

INTERMEDIATE
In pairs – 5 mins work: 1 min rest x 5
40 x Box Jump Overs @ 24/20″
20 x DB GTOH @ 2 x 15/10kg
10 x Synchro Down Up
Remaining time max effort Cals

BEGINNER
In pairs – 5 mins work: 1 min rest x 5
40 x Box Step Overs @ 20/16″
20 x DB GTOH @ 2 x 10/5kg
10 x Synchro Down Up
Remaining time max effort Cals

Score = Total Calories over the 5 sets

SUNDAY

HERO WOD
“TARA”
Dedicated to Officer Tara O’Sullivan, Sacramento Police, who was shot and killed at the scene of a domestic disturbance on June 19, 2019 — one year ago. Designed by Eugene Shim, a California Peace Officer Standards and Training (P.O.S.T.) Physical Training Instructor. Tara was one of the new hires Eugene has physically (and mentally) prepared for the rigors of the Sacramento Police Academy.

For Time
Buy-In: 26 Burpees

Then 6 Rounds of:
19 Kettlebell Swings (24/16kg)
20 Push-Ups
19 Goblet Squats (24/16kg)

Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*

*Perform a penalty for each break or rest from Plank:
– 1st Break: 3 Burpees
– 2nd Break: 4 Burpees
– 3rd Break and more: 9 Burpees