3 rounds not for time:
5 tall box jumps
10 glute-ham sit-ups
15m walking lunge
Every :60 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 high hang power cleans, light
Sets 6-10: 2 hang power cleans from just below the knees, moderate
Sets 11-15: 1 power clean, tough
+
AMRAP in 20:00 in teams of 2, alternate completed stations:
Station 1: 10 handstand push-ups + 10 toes-to-bar OR 10 push-ups + 10 toes-to-bar
Station 2: 200m run
Station 3: 10 deadlifts @ 185/125 + 10 box jumps w/step-down, 24/20
+
Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 15m unweighted walking lunge + 200m jog or :60 easy bike or row]
A. 1 & 1/4 front squat, 1-1-1-1-1 building to a tough single; begin a rep every 2:00
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On an 16:00 running clock:
8:00 to build to a moderate/tough squat clean
8:00 max rounds of (15, 10, or 5 tough upper body pulls (your choice of reps and variation – strict, CTB, kipping, Australian, etc.) + 200m run)
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 4 sets:
15m (5m overhead + 5m @ shoulders + 5m @ sides) DB walking lunges as heavy as possible unbroken
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For time w/12:00 cap:
50 toes-to-bar, 10 air squat + 20 double-unders for every break
OR
Every :60 for 12:00 (4 sets of each):
1st: :30 max toes-to-bar or sit-ups
2nd: :30 max air squats
3rd: :30 max double-unders
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 2:30 for 5 sets:
10m DB walking lunges
10m DB death march
+
Every 2:30 for 5 sets:
250m row or 15/10 Assault Bike calories or 200m ski erg
10 burpees
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10 jumping switch lunges)
AMRAP in 12:00:
50’ walking lunges w/DB @ shoulders
16 toes-to-bar
8 DB power cleans
+
5:00-10:00 mobility work – coach-led
* just like last week, there will be lots of options here! If registered for the Open, check your division’s standards for DB load and movement variations (there are TTBs, hanging leg raises, bar muscle-ups, CTB, chin-over-bar pull-ups)… for those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets…
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
+
12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
+
optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
+
5:00-10:00 coach-led mobility work
