AMRAP x 7 MINUTES
200m Run or 1:00 Bike
15 Banded Pull-aparts
10 Banded High Pulls
10 Banded Strict Press
EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows
*Increase weight every other round. Work up to and past your workout weight.
21-15-9
Thrusters, 95# / 65#
Pull-ups
1 ROUND of :40 Work // :20 Rest
Movement 1: Medicine Ball Front Squats
Movement 2: Scap Push-Ups
Movement 3: Medicine Ball Push Press (to a target)
Movement 4: Row
Movement 5: DB Hang Jump + Shrug (shoulders to ears!)
EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts…hit one with everything you’ve got.
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open so far and what you want for the final 2 weeks.
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
10 Sit-ups
STATION 2
EMOM
10 Burpees
STATION 3
AMRAP
10 DB Front Rack Lunges
10 Mountain Climbers
STATION 4
EMOM
10 Burpees
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Wall Ball
20 Russian Twist
STATION 2
500m Row
Rest 1:00
Max Meters in Time Remaining
STATION 3
AMRAP
10 WB Lunges
20 Bicycle Crunches
ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout
*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.
Coach B’s Junkyard Dog Warm-up!
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.
2 ROUNDS
100m Run
20 Single Unders
10 RKBS
20 Plank Shoulder Taps
10 Up-Downs
3 SETS
15 Box Dips
into…
MAX DBL KB Strict Press (35/26)
-Rest 2:00 b/t Sets-
FOR TIME
100 Double Unders
800m Run
60 Sit-ups
40 KB Swing (70/53)
20 Burpees
100 Double Unders
3 ROUNDS
:20 Bike (EZ → Mod → Hard)
4/4 DB Bent Over Row
6 DB Hang to Overhead
16 Plank Alt. Shoulder Taps
AMRAP x 14 MINUTES*
Max Cal. Bike
*Every 2:00 including 3-2-1 go, perform…
4 Ring Rows
6 Plate G2OH
8 Sit-ups
FOR RECOVERY
5:00 Flow Stretching / Mobility
Suggested Areas of Focus …
Barbell Quad Smash
Lat Smash on KB Horn
Foam Roll Back/Lats/Glutes/Hamstrings/Quads
5 ROUNDS:
6 Burpees
9 Pull-ups
12 Lunges
15 Sit-ups
(Rx+ SUB 9min)
No Additional Conditioning. Hit Full GPP with 75% effort.
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
1. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Overhead Squat
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Strict Press
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Bench Press
*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Walking Lunges
1:00 Wall Sit
STATION 2
1:00 Push-ups
:00 Tuck Hold
STATION 3
1:00 Mountain Climbers
1:00 Bear Crawl Hold
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Row
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Row
25 “Synchro” Sit-ups
*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
PARTNER WARM-UP
AMRAP X 5 MINUTES
P1: Row
P2: 30 Mountain Climbers
20 Jumping Jacks
10 Plate Deadlifts
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-Downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
LINE DRILLS! 25′ Each…
Walking Knees to Chest
Walking Heel to Butt
Toy Soldiers
Running High Knees
Running Butt Kickers
Walking Forward Lunges
Bear Crawls
100m run
AMRAP x 14 MINUTES
200m Run
14 DB Push Press
14 DB Front Rack Alt. Lunges
14 Up-Downs over DB
Row 2 minutes building in intensity, then:
3 Rounds building in weight:
5 Down Dog to Up Dog
5 Lizard Rotations/Side
10 Daisy Pickers
5 Deadlifts
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
1 minute couch /side
1 min pigeon /side
1 min deep squat hold
50 jumping jacks
10 air squats
10 deadlifts PVC or empty bar
10 hang power clean
10 thrusters
10 overhead squats
10 knees to chest
10 abmat sit ups
10 push ups
10 strict pull ups -or- bar in rack/feet on floor assisted pull ups
FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
If you’re signed up for The Open please do the class warm up and then prepare yourself and work with your coach.
Thrusters, 20 reps (75/53)
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Squats, 20 reps
Cindy, 2 Rounds
Abmat sit ups, 20 reps
Toes to Bar, 20 reps
Rest 2 Minutes
Toes to Bar, 20 reps
Abmat Sit Ups, 20 Reps
Cindy, 2 Rounds
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Thrusters, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
No Additional Conditioning. Hit the Open workout at max effort.
2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…
AMRAP x 5 MINUTES
5 Deadlift (light load, focus on smooth path up & down the body)
5 Push-Up to Down-Dog (open up shoulders)
5 Hollow Rocks
25’ Bear Crawl
*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m or Row 500m
(plank hold remaining time)
STATION 2
Run 400m or Row 500m
(plank hold remaining time)
STATION 3
35 Burpees for Time
(rest remainder)
STATION 4
35 Burpees For Time
(rest remainder)
AMRAP x 7 MINUTES
10 Scap Pull-ups
10 Kips Swings
10 V-ups or Tuck-ups
10 Plate Presses
10 OH Plate Lunges
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
-1:30 Rest b/t Sets-
EMOM x 12 MINUTES
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)
Play a Game!
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Reps DB Hang Clean & Press
STATION 2
Max Cal Bike
STATION 3
Max Reps DB Front Squat
STATION 4
Max Plank Hold
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Wall Ball G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs
25 Power Balls
10 DB Curl & Press
10 Strict Pull Ups or ring rows, slow
1:00 Walking Rest b/t Sets
-30:00 Time Cap-
FOR RECOVERY
5:00 Group Mobility or Stretching