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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean or jerk:
3 reps x 3 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 3 sets @ 90%+
– Welcome to week six 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 the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
– Remember today’s affiliate workout has you build to a 1-rep-max clean and jerk. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.

STRENGTH II
For load:
10-10-10-10-10:
Bench press
– High volume, upper body bench pressing heavy day.
– All sets should be at 70% or greater of your 1-rep-max bench.
– Build to a heavy set; lift once every 2:00-3:00.
– Start at a moderate load with your first working set and add small jumps in load across each set.
– Remain wary of going too heavy too soon and failing reps mid-workout.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, however, leave some gas in the tank to avoid failure.
Modifications:
Bench press | Load, dumbbell options

SKILL I
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
– Do not rest more than :10 between movements.

STAMINA I
10 sets for meters:
:30 row at 25 strokes per minute
:20 row at 30 strokes per minute
:10 row at 35+ strokes per minute
1:00 row at 20 strokes per minute
– Maintain the designated stroke per minute for the entire interval. Focus on your cadence and your breathing throughout the session.
– This is additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.

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MONDAY:

SKILL WORK
Pre-workout:
5 sets:
5 strict pull-ups
– Perform set every 2 mins.
– Rx add weight if needed, but ensure form and full range of movement is maintained.

RX
For reps:
4 rounds of 3 mins work : 1 min rest
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between rounds

INTERMEDIATE
For reps:
4 rounds of 3 mins work : 1 min rest
40 double-unders
20 burpees
Max-rep toes-to-bars
– Rest 1:00 between rounds

BEGINNER
For reps:
4 rounds of 3 mins work : 1 min rest
50 single-unders
15 burpees
Max-rep hanging knee raises
– Rest 1:00 between rounds

STIMULUS
-Double-unders in 1:15 or less.
-Burpees in 1:15 or less.
-:30 or more to accumulate toes-to-bars.
-10+ reps in the first round; 5-10 in every round after.

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TUESDAY:

BENCHMARK
‘AMANDA’

RX
For time:
9-7-5:
Muscle-ups
Squat snatches (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)
SCORE:
TOTAL TIME

STIMULUS
-4:00-10:00.
-Muscle-ups in sets of 2+.
-Fast singles on the snatches.
-Finish the round of 9 by 4:00.
-Last performed on Aug 30th, 2022.

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WEDNESDAY:

HEAVY DAY

RX
For load:
Build to a heavy
Clean and jerk
– 20 mins to build to a heavy single.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
For technique:
2-2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets:
3 clean deadlift
-Each set at 110% of 1RM clean and jerk lifted above.

STIMULUS
-All reps 80% or heavier of 1-rep-max clean and jerk.
-Ideally a new 1-rep-max day.
-Squat clean with push or split jerk.
-3:00 rest between sets.

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THURSDAY:

RX
For load:
Back squat
3-3-3-3-3+
– Max reps on the last (5th) set.
– Lift every 2:00.

INTERMEDIATE
Same as Rx’d

BEGINNER
For technique:
Back squat
5-5-5-5-5
– Lift every 2:00.

SKILL WORK
Post-workout:
EMOM 12
1- 16 russian KB swings (24/32 kg)
2- 10/12 calories
3- 16 goblet squats (24/32 kg)

STIMULUS
– Find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

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FRIDAY:

OPEN ‘19.1’
BENCHMARK

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

For all divisions, workout types and standards check here:
Open 19.1

SKILL
Post-workout:
Accumulate 50 reverse crunches

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SATURDAY:

TEAM WOD

RX
5 rounds for time with a partner:
50-calorie bike
25 slam balls (heavy)
10 wall walks
– One person works at a time.
– Split the work as needed.
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time with a partner:
40-calorie bike
25 slam balls (medium)
6 wall walks
– One person works at a time.
– Split the work as needed.
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time with a partner:
30-calorie bike
25 slam balls (light)
10 x [2 shoulder taps + 1 push-up)
– One person works at a time.
– Split the work as needed.
SCORE:
TOTAL TIME

STIMULUS
-25:00-30:00.
-Bike in 2:00-3:00.
-Slam balls in 0:30-1:00.
-Wall walks in 1:00-2:00.
-Split the work as needed.

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SUNDAY:

RX
For time:
40 deadlifts (30/42.5 kg)
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans
SCORE:
TOTAL TIME

INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME

BEGINNER
For time:
15 deadlifts (20/30 kg)
15 hang power cleans
600-m run
15 deadlifts
15 hang power cleans
600-m run
10 deadlifts
10 hang power cleans
600-m run
10 deadlifts
10 hang power cleans
SCORE:
TOTAL TIME

STIMULUS
-19:00-27:00.
-Deadlifts and hang power cleans in sets of 10+.
-Runs in 5:00 or less.
-Finish the first round by 9:00.

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