Some of you want and need to work on more than what we program in the day to day workouts. So we are now offering Extra Credit. Extra Credit will consist of additional work you can do, after class or at Open Gym. IT IS OPTIONAL and designed for those who want to improve their higher skilled movements and push their strength numbers.

Here are the Guidelines for Extra Credit:

Only do ONE per day. Extra Credit is not listed in any order, they can be done as it suits you or fits in with the workout you have done or are about to do.

Work your weaknesses, focus on a particular goal.

If it is a scored, team up with someone of similar ability and push yourselves.

If the work can be scored, put the score on the whiteboard.

Extra Credit can be done at Open Gym, after class (Not the 6:30pm Class though) and between classes. Let the coach know if you want to hit it in place of mobility after a workout, you will then be responsible for your own post workout mobility.

You can use the main gym clock if it doesn’t interfere with class.  Otherwise use a stopwatch or Gym Boss Timer. If you don’t know how to use a Gym Boss then learn.

The Extra Credit work will be posted in the gym from Monday. Any questions talk to Matt.

Catch Up – the missing weeks 🙂

OTM x 10 6 Pistols, alternating 3 each leg.

Handstand 3mins handstand hold, freestanding or against wall.

OTMx12 Odd:  3-5 Muscle ups Even:  3-5 Squat Therapy.

5×5 OHS Pause Squats, 3-5 second pause at the “rock” bottom of each rep.  Lighter and lower is better.

OTM 5 mins 20m Yoke Carry @ double bodyweight.

Clean from blocks (below knees) 5 sets of 2 increasing sets.

Snatch Balance build up to a heavy single for the day.

OTM x 12 Odd 6-12 Pistols 3/side Even 2 Wallwalks.

OTM x 5 Rope Climbs (To easy? Try them legless or in an L Sit).

Fish Game 3 attempts at your highest score 🙂

Weeks 12 and 13 Mar 17 to 31

EMOM x 10
Odd:  1-2 Pause Back Squat, 3 seconds at the bottom
Even:  1-3 Muscle ups (Ring or Bar)

EMOM x 12
Odd:  3-5 TTB + 5 WB, 20/14 to 10′
Even:  5 Power Cleans 60/42.5kg + 5 BJ, 24/20 – games standards

EMOM x 8
Odd:  Row 250m
Even:  3-5 Snatches 60/42.5kg

Air Assault Bike – 4 x 800m Rest 2 minutes between efforts.

Back Squat – 7 x 2 Box Squat – set box up just below parallel.  Keep shins vertical throughout movement.  No “plopping” onto the box, slowly absorb it.

Jerks – 7 x 2 from blocks – drop from the top and reset from the blocks.

Week 10 and 11 Mar 3 to Mar 16 – Due to the Open I will post Extra Credit for 2 week blocks until the end of March

7×1 3-Position Pausing Clean – climbing. Pause for 2 seconds at each position, checking to to ensure proper positioning.

Position 1: At Knees/Launch – looking for vertical shins and chest as high as possible.

Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.

Position 3: Pockets – should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.

Row 500m Rest 2 minutes 3 rounds.

Yoke work up to as AHAP 30m walk 10m out, back and out.

Snatch EMOM x 16
First 4 mins: 2 Reps at 75%,  Second 4 mins: 1 Rep at 85%, Third 4 mins: 1 Rep at 90%,  Last 4 mins: 2 reps at 80%
Remember, focused practice.  Don’t grip and rip today – move better.

Box Jump take 10-15 minutes to work up to a max height box jump.

Week 9 Feb 24 to Mar 2

Air Assault Bike 500m sprint.

Snatch Technique: Work up to a heavy single Snatch Balance,

Barbell Complex: 10 climbing sets of:  1 Power Clean + 1 Hang Clean + 1 Clean + 3 Front Squats,

“Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.

EMOMx12 Odd:  Practice Bar Muscle Ups – be diligent and seek improvement on every set.Even:  Stone Bear Hug Carry 30m

and this one from last week:

1 Mile/1600m sandbag run, 20/10kg.

Week 7 Feb 10 to 16 and Week 8 Feb 17 to 23 – I note only 1 post for last week, in that case you will see that stuff again 🙂 No posts last week so this one stays on the board.

Air Assault Bike 2 mins for Max Calories, 3 attempts.

Tabata Rowing for max meters.

5 shuttles of: 10m and back + 20m and back.

EMOM x 15: 1 Power Snatch + 1 Snatch.

Odd Object/Movements 1 Mile/1600m sandbag run, 20/10kg.

30 C2B Pull ups – Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed

Week 6 – Feb 3 to 9

Air Assault Bike – Tabata for total meters.

Pulls – Build up a a heavy double Deadlift then 7 sets of 3 Speed Deads at 70% of the double.

OTM x 12 Odd:  Power Clean + Clean, Even: 2 Jerks – off the jerk blocks. Paule 25kg.

Max Unbroken Strict HSPU, Max Kipping Pull Ups, post both scores.

Agility Shuttle 5 sets of: 4 x 10 m out and back.

Week 5 2014 – Jan 27 to Feb 2

Air Assault Bike EMOM x 5, 4-5 Cal.

Rowing  9×1:40 on, :20 off (2 min rest after round 5) This i s a preset WOD ont he C2 Rower.  Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Record meters for each interval.

Snatch EMOM x 7:  Power Snatch + Snatch + OHS

Clean and Jerk Complex 5 sets of:  3 Position Clean + 1 Jerk Position 1 = Mid ThighPosition 2 = Below KneePosition 3 = Floor.  

Tabata Stone Shoulders – you choose the weights.

Week 1 to 4 2014 – Jan 6 until someone does it all!

Extra Credit is back for 2014! I guess my regular extra credit folks are still on holiday, since that is the case this will stay up until someone does it all. Ok Paule did it all for you, next week you get some new stuff 🙂

Snatch OTM x 10 @ 70-75%. Paule and Donna.

OTM x 12 Odd 2-5 Bar MU, Even 200m Run. Paule.

Clean 10 x 1 OTM at 85%. Paule.

Run 200m, Rest equal time. 400m, Rest equal time. 800m, Rest equal time 1600m. Paule and Jen.

OTM x 10 Odd 2 Rope Climbs, Even 2 Wall Climb Overs. Paule and Anna.

Jan Dec 22 to Jan 5 – No Extra Credit. Work your goats and get ready for 2014

Week 16 Dec 16 to 21 – Last week for 2013

3 attempts for max calories in 1 minute on the Air Assault Bike. Donna and Woodrow

Stone Grace you pick the weight. Paule, Woodrow and Donna.

Snatch Skills 7 sets of:  3 High Hang Snatch High Pulls + 1 Snatch – keep it light and find “vertical” in every rep. Paule.

Run 4 x 400, 2 min Rest between efforts. Woodrow, Paule, Jen.

Gymnastics For quality: 10 Weighted Strict Ring Dips – you choose the weight, 20 Strict Ring Dips, 30 Kipping Ring Dips. Rob.

Tabata Zercher Carry @ 1.5X BWT Use a yoke for max distance.

Week 15 Dec 9 to 15

Power Clean + Hang Clean +  Jerk – work to a moderate to heavy weight.

3 rounds NOT for time of: 10 OHS, 30/20kg, 10 Squat Therapy. This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.

OTM x 12 Odd:  Power Snatch + Snatch. Even: 4 Back Squats.

OTM x 10. Odd:  3 Bench Press + 15 Air Squats – you choose weight. Even:  3 Back Squats + 6-10 Ring Dips – you choose weight.

Snatch Balance. Quickly work up to a heavy single. 12 minute time cap.

1 x 20 Front Squat.

Week 14 Dec 2 to 8

Wallballs max effort in 1 minute – 3 attempts. Rocky and Paule.

20 Rep Front Squat.

Barbell EMOMx10 Odd:  8 Front Squats – you choose weight.
Even:  8 Bench Press – you choose weight.

Gymnastics Bar Muscle Up max effort in 1 minute – 3 attempts. Paule.

Rowing 8 Rounds of: :25 on, :35 off for total meters. D$, Woodrow, Paule and Laurie.

Snatch Skills  Snatch Dead + High Hang Snatch + Snatch Balance + Snatch – work to a moderate weight that you can still move fast and with total confidence.

Week 13 Nov 25 to Dec 1st

Clean Complex – Hang Clean + Clean + Front Squat – work up to a heavy set.

Snatch Complex- Snatch + OHS, quickly hit two sets of this at a moderate weight.

Run 8 x 400m, on the 3 minute Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.

Handstand Shoulder taps, 5 sets of max reps in :20, :40 rest – keep feet together and touch the same-side shoulder.

10 sets of 5 Toes To Rope.

Week 12 Nov 18 to 24

OHS -10 x 1, across or climbing.  Post weights for all 10 sets.Paule and ?

Run – 4 x 400m Run, 2 min rest between sets.  post times for all 4 runs.

Goat Work – Spend 20 minutes working on 1-2 weaknesses. Paule.

HSPU- 1 max set – kipping allowed If you are under 15 reps complete 2 more max sets.  Rest as needed between sets.Rocky and Woodrow.

Muscle ups – 1 max set If you are under 8 reps complete 2 more max sets.  Rest as needed between sets. Casey and Woodrow.

Week 11 Nov 11 to 17

C2B – 10 Max Effort Sets, :30 rest between sets.

Pistols – Max reps in 2 minutes, 3 attempts. Paule 21 and Rob 50.

OTM x 10 – Odd: 2 Rope Climbs at 15′ Even:  Play around with Axle walking lunges, 80/50kg.

Row – 5 x 300m, 1 minute rest between efforts. Pete and Paule.

Handstand Push ups3 sets of strict HSPU for max reps, rest as needed between sets.

Week 10 Nov 4 to 10

Run 200m, Rest equal time. 400m, Rest equal time. 800m, Rest equal time 1600m.

Squat Clean 10 x 1 OTM at 85%.

Power Snatch 5 x1 at 90%, across.

OTM x 12 Odd 2-5 Bar MU, Even 200m Run.

Wall Balls 50-20-15-15 Unbroken.

Week 9 Oct 28 to Nov 3

5 x 5 Sotts Press – James Hobart demo video

3 rounds of: Max Double unders in 2 minutes, 1 minute rest between rounds.

Snatch OTM x 10 @ 70-75%.

5 rounds of: :20 Handstand Hold, :40 Rest – Against a wall with really pretty positioning.  Think, active shoulders and straight line – heels to hands.

Clean and Jerk Skills 5 sets of Power Clean + 2 Front Squats + 2 Jerks

Week 8 Oct 21 to 27 – much better effort last week folks. These might also look familiar.

OTM x 12  Odd:  3-5 Muscle ups Even:  3-5 Squat Therapy.

5×5 OHS Pause Squats, 3-5 second pause at the “rock” bottom of each rep.  Lighter and lower is better. Scott, Liam, Tash, Paule

OTM x 5 20m Yoke Carry @ double bodyweight. Matt

Snatch 10 x 1 OTM@70%.

OTM x 12 Odd: 1 Rope Climbs, 15′ Even:  2 Bear Complexes  (PC + FS + OH + BS + OH) 60/40kg.

50 Tire flips AHAP 3 Burpees on the minute. 15 minute time cap. Paule

Week 6 Oct 7 to 13 and Week 7 Oct 14 to 20 – Because I was the only one who did and recorded Extra Credit last week, these stay on the board. If you did them last week, then write your name on the board!

OTM x 12 Odd:  3 Back Squats BW, Even:  3-6 Bar Muscle ups.

Run 5K. Jennifer.

OTM x 12: Odd:  5-10 unbroken Ring Dips, Even:  3-5 Overhead Pause Squats, 40/30 – 5 second pause at the rock bottom position. Woodrow, Paule, Matt.

OTM x 10 Odd:  5 heavy Front Squats. Even:  2 Rope Climbs, 15″ – attempt to go Tn. Paule.

Pause Back Squats 6 x 30 second hold at the bottom of a squat, 40/30kg – rest as needed between sets. Matt, Paule, Woodrow, D$, Jennifer.

Week 5 Sep 30 to Oct 6

OTM x 12 Odd:  1 Muscle ups + 3 HSPU  Even: Max effort L-sit.

OTM x 10 Odd:  10 Unbroken Wall Balls,20/14 to 10’ Even:  20 Double Unders. Anita.

Handstand Shoulder taps, 5 sets of max reps in :20, :40 rest. Anna 60, Tash Technique, Woodrow 100, Liam 60 freestanding.

OTM x 10 3 Squat Snatches at 65%, no TnG.  Matt 55kg

OTM x 12 Odd: 1 Rope Climbs, 15′ Even:  2 Bear Complexes  (PC + FS + OH + BS + OH) 60/40kg

Week Four Sep 23 – 29

OTM x 10 6 Pistols, alternating 3 each leg. Paule and Anna

Handstand 3mins handstand hold, freestanding or against wall. Anna and Woodrow

OTMx12  Odd:  3-5 Muscle ups Even:  3-5 Squat Therapy.

5×5 OHS Pause Squats, 3-5 second pause at the “rock” bottom of each rep.  Lighter and lower is better.

OTM x 5 20m Yoke Carry @ double bodyweight

Week Three Sep 16 – 22

Row 2K. Matt 7:24.5, Pete 7:24.0 and 7:22.5, Daniel 7:11.8, Woodrow 6:36.9, Paule 13:29

10 sets of 5 toes to rope. Anna.

OTM 12 mins odd Pistol 4-6 even TTB 6-12.  Josh, Paule, Amy

C&J 10 x 1 OTM@70% Liam 60kg

Snatch 10 x 1 OTM@70%

Week Two 9-14 Sep

OTM 10 mins 2 x Stone Shoulder AHAP. Matt, Pete 50kg, Tash 30kg

OTM 12 mins Even Wall Squats 3-5 , http://www.youtube.com/watch?v=9USQl7eLGMY&feature=player_embedded Odd HSPU 3-5. Tash, Josh

OTM 12 mins 1 x Snatch @75%1RM. Josh 55kg, Paule 32.5kg

Tabata CTB Pull Ups for reps. Woodrow 49, Paule 36

DU’s max reps in 2mins rest 2min max reps in 2 minutes. Paule 90/86, Woodrow 115/90, Mason 94/83, Anna 150/138, Josh 138/92

Week One 5-7 Sep

5 Min AMRAP of Rope Climbs – if you are working on your technique, make this on the 30 sec or on the minute. Matt 14, Paule 5

OTM for 7 minutes – 2 Muscle Ups (Bar or Ring). – Matt Bar Muscle Ups

Every 90 seconds for 6 cycles 3 Front Squats at 80-85% of your 1RM from Tuesday. Pete 90kg, Tash 52.5kg