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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
EMOM 12:
1 squat snatch
– Build to a heavy squat snatch for the day.
– Increase load across as many sets as possible or perform the same weight across multiple sets.
– If the squat snatch is difficult for you because of overhead squat limitations, reduce the load and focus on receiving the barbell at the bottom of the squat.

STRENGTH II
4 sets:
15 weighted GHD hip extensions
10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allow for unbroken sets. Start lighter and increase loading across all four sets.

SKILL I
Every 3:00 x 5 sets:
200/250-m SkiErg
Max-rep unbroken handstand push-ups
– Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
– Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
– Stay consistent with +/- 3 reps across the first 4 sets.
– Finish the final set with a true maximum effort.

STAMINA I
5 sets for total time:
400-m run
350/400-m row
– Rest 2:00 between sets.
– Complete each set in under 4:30 total.
– Reduce the distance of the run to 300 m and the row to 250/300 m to maintain proper pacing.
– Start at a moderate pace and gradually increase speed to finish the 5th and final set faster than the 4 previous ones.

CHAD 1000X – WEEK 6
Part 1
1 set for time:
1,600-m ruck/jog
– 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 walking lunges
1:00 rest
– Use a 30/45-lb ruck.
– This is week 6 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
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (24/32 kg)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.

INTERMEDIATE
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (16/24 kg)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.

BEGINNER
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (8/12 kg)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets

SKILL WORK
Post-workout:
2 sets for reps:
:45 plank
– Rest :15
:45 reverse plank
– Rest :15
1:00 sandbag / d-ball bear hug hold (AHAP)
– Rest 2:00.

STIMULUS
-At least :30 of lunges for 12+ steps per round.
-The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges.
-KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace.

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TUESDAY:

PARTNER WOD

RX
3 rounds for time:
800-m run with a medicine ball (6/9 kg)
24 power snatches (45/70 kg)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
800-m run with a medicine ball (4/6 kg)
24 power snatches (35/52.5 kg)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
400m run
18 power snatches (15/20 kg)
– Athletes run together and switch as needed on the snatches.
SCORE:
TOTAL TIME

STIMULUS
-23:00-30:00.
-Runs in 6:00 or less.
-Snatches in 3:00 or less.
-Snatch loading that allows for a few touch—and-go reps, but will likely be performed as singles.
-10 penalty burpees/athlete any time the medicine ball is put down on the ground.

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WEDNESDAY:

HEAVY DAY

RX
5 sets for load:
3 push jerks
-Rest 3:00 between sets.

INTERMEDIATE
Same as RX’d

BEGINNER
5 sets for quality:
5 push jerks

SKILL WORK
Post-workout:
4 sets:
:20 Russian twists (6/9 kg)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.

STIMULUS
– Build up to a heavy set of three push jerks.
– Increase loading across as many sets as possible. Look to perform your heaviest set of either set four or five.

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THURSDAY:

RX
EMOM 24:
Min. 1 | 10/15-calorie Echo bike
Min. 2 | 10 toes to bar
Min. 3 | max reps DB devils presses (15/22.5 kg)
– Use two DBs.

INTERMEDIATE
EMOM 24:
Min. 1 | 7/12-calorie Echo bike
Min. 2 | 10 knees to armpits
Min. 3 | max reps DB devils presses (10/15 kg)
– Use two DBs.

BEGINNER
EMOM 24:
Min. 1 | 5/9-calorie Echo bike
Min. 2 | 10 hanging knee raises
Min. 3 | max reps DB devils presses (5/7.5 kg)
– Use two DBs.

STIMULUS
-4+ devils press within the minute.
-Keep calories to :50 or less.
-Complete the toes to bar in 2 sets or less.

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FRIDAY:

HEAVY DAY

RX
For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.

STIMULUS
-Rest at least 3:00 between sets.
-The 10-rep front squat should be about 70-80% of your 1-rep max.
-The 1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
-The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

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SATURDAY:

TEAM WOD

RX
In pairs for time:
-E2MOM 5 synchro burpees

Buy in:
40/50 calories

Then:
5 rounds:
20 pistols
20 alternating DB snatch (17.5/25 kg)
20 box jump over (20/24 in)
20 slamballs (heavy)

Buy out:
40/50 calories
SCORE:
TOTAL TIME

INTERMEDIATE

RX
In pairs for time:
-E2MOM 5 synchro burpees

Buy in:
40/50 calories

Then:
5 rounds:
20 heel hook pistols
20 alternating DB snatch (12.5/20 kg)
20 box jump over (20/24 in)
20 slamballs (medium)

Buy out:
40/50 calories
SCORE:
TOTAL TIME

BEGINNER

RX
In pairs for time:
-E2MOM 5 synchro down-ups

Buy in:
30/40 calories

Then:
5 rounds:
20 goblet squats (8/12 kg)
20 alternating DB snatch (7.5/10 kg)
20 box jump over (12/20 in)
20 slamballs (light)

Buy out:
30/40 calories
SCORE:
TOTAL TIME

STIMULUS
-24:00-30:00
One partner working at a time.
-Split the work between you, except the synchro burpees.
-Quick smooth transitions = keep moving = less synchro burpees!

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SUNDAY:

DB DT

SKILL WORK
Pre-workout:
5 sets for load:
3 DB hang power cleans
3 DB push jerks
– Build to your heaviest set.

RX
5 rounds:
12 DB deadlifts (15/22.5 kg)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds:
12 DB deadlifts (10/15 kg)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
SCORE:
TOTAL TIME

BEGINNER
5 rounds:
12 DB deadlifts (5/7.5 kg)
9 DB hang power cleans
6 DB push presses
– Use two DBs.
SCORE:
TOTAL TIME

STIMULUS
-DB variation of the hero workout DT.
-5:00-10:00.
-Unbroken deadlifts.
-Loading that allows for each movement to be completed unbroken in the first round.
-Cleans and jerks in 1-2 sets in rounds 2-5.

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