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
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.
5 ROUNDS:
6 Burpees
9 Pull-ups
12 Lunges
15 Sit-ups
(Rx+ SUB 9min)
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. 🍀