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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%)
1 Deadlift (80%)
1 Deadlift (85%)
…then

For Reps:
3+ Deadlifts (90%)

STRENGTH – II

For Load:
5 Front Squats (50%)
3 Front Squats (60%)
2 Front Squats (70%)
1 Front Squat (75%)
1 Front Squat (80%)
1 Front Squat (85%)
…then

For Reps:
3+ Front Squats (90%)

SKILL – I

5 Sets:
20 GHD Sit-ups
5 Strict Muscle-ups

STAMINA – I

AMRAP 25:
5 Calorie Ski
10 Calorie Bike
15 Calorie Row

– Use a 5+ damper on all machines

——

Monday:

A.

Skill / Strength

Build up to a 3-Rep Back Squat

B.

Metcon

Rx:

For Time:

20 Back Squats @100/70kg

40 Toes-to-Bars

60/40 Calories

Intermediate:

For Time:

20 Back Squats 70/47.5kg

40 Toes-to-bar

60/40 Calories

Beginner

For Time:

20 Back Squats 42.5/30kg

40 Sit-ups

50/35 Calories

Stimulus:

– Aim to finish inside 10:00
– Use a back squat weight that allows you to complete 7+ reps in a row or is about 55-60% of your 1-rep max.
– Complete large sets of toes-to-bars.
– Increase speed as you get closer to the end of the workout.

——

Tuesday:

Heavy Day

Technique :

Strict Press, Push Press & Push Jerk

Strength:

Rx:

For Load:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Intermediate:

For Load:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Beginner:

For Load:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Stimulus
– Increase weight across all three movements.
– Perform a new lift every 1:30-2:00, rest longer between push jerks.
– Focus more on bar path in the press, timing in the push press, and hip extension in the push jerk.
– Lift the heaviest loads in the push jerk.

——

Wednesday:

A.

Skill / Strength:

Build up to a heavy 3-Rep Snatch Deadlift

B.

Metcon:

Benchmark ‘Double Isabel’

Rx:

For Time:

60 Snatches @60/40kg

Intermediate:

For Time:

60 Snatches @52.5/35kg

Beginner:

For Time:

60 Snatches @35/25kg

Stimulus:
– Complete this workout in less than 12:00.
– Advanced athletes should push for less than 8:00.
– Use a load you could cycle for multiple sets of 5-7 reps in a row.

——

Thursday:

A.

Skill / Strength

4 Sets:

Max Strict Pull-ups

– Rest 1:00 between sets.

B.

Benchmark ‘Long Jackie’

Rx:

For Time:

1000/800m Row

50 Thrusters @20/15kg

30 Pull-ups

750/600m Row

25 Thrusters

15 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups

Intermediate:

For Time:

800/600m Row

30 Thrusters @20/15kg

15 Pull-ups

600/500m Row

20 Thrusters

12 Pull-ups

500/400m Row

15 Thrusters

9 Pull-ups

Beginner:

For Time:

500/400m Row

30 Thrusters @20/15kg

15 Jumping Pull-ups

500/400m Row

20 Thrusters

12 Jumping Pull-ups

300/200m Row

15 Thrusters

9 Jumping Pull-ups

Stimulus:
– 15:00-20:00
– Advanced athletes should aim for sub 15:00
– Adjust row distances to finish each distance in less than 5:00, 3:30, 2:30 respectively.
– Perform 10+ reps in a row on the thrusters.
– Perform 5+ reps in a row on the pull-ups.

——

Friday:

A.

Skill Strength


Build to a heavy 3-Position Power Clean

B.

Metcon

Benchmark ‘Extended Elizabeth’

Rx:

For Time:

21-18-15-12-9-6-3

Power Cleans @60/40kg

Ring Dips

Intermediate:

For Time:

18-15-12-9-6-3-3

Power Cleans @52.5/35kg

Ring Dips

Beginner:

For Time:

18-15-12-9-6-3-3

Power Cleans @35/25kg

Push-ups

Stimulus:
– Aim to finish in under 15:00
– Advanced times push toward the sub-10:00 mark.
– Create a conservative rep strategy for each set of this workout by breaking movements into 3 sets.
– Use a moderate loading on the power clean that allows you to finish each round in 3 sets or less.

——

Saturday:

Team WOD


4 Rounds For Time In Pairs:


1000/800m Row / Ski / 2.5/2km Bike

30 Synchro DB Hang Clean & Jerk @25/17.5kg

15 Syncro Burpee Over DB


Time Cap: 30 Mins



Stimulus
– Aim for 10+ reps on DB C+J
– Swap arms every 5 reps

——

Sunday:

Hero WOD ‘Murph Lite’

For Time:

800m Run

15 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

800m Run

Rx: Vest @10/7kg

Time Cap: 35 Mins

——