3 ROUNDS
10 Plate Deadlifts
10 Plate Curls
10 Plate Front Squats
10 Plate Presses
3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets-
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 – Plate G2OH (45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas-
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the Slam Ball
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
20/15 Cals on Rower
then…
Max Burpees
STATION 2
20/15 Cals on Rower
then…
Max Double Unders
STATION 3
20/15 Cals on Rower
then…
Run 400m
1 ROUND (7 MIN CAP)
10 Strokes, Drill #1
5 Inch Worms w/push-up
10 Strokes, Drill #2
10 Glute Bridge-Ups
10 Strokes, Drill #3
10 Ring Rows
10 Strokes, Drill #4
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
2 SETS
5-8 Rower Pike Ups
5-8 Rower Hamstring Curls
1:00 Post-Workout Row Cool Down
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts…hit one with everything you’ve got.
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. What do you want out of the final week of the Open? Visualize yourself in your most ideal position before, during, and after the workout.
AMRAP x 5 MINUTES
20 Single Unders
5 Burpees
5 Step-Overs
5 Strict Press
5-5-5-5-5*
Tempo Strict Press (31X1)
*Complete 12 Overhead Tricep Extensions after each set.
3 SETS
50 Double Unders
15 Push Press (95/65)
10 Burpee Box Jump Over (24/20)
200m Run
-1:00 Rest b/t Sets-