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)
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)
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 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. 🍀
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
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