Monday
Warmup: 5:00 General Dynamic
Mobility: Quad/Hip Extension Stretch

Strength:
A. In 10:00 build to a heavy 8 Goblet Squat (3211)
B. Every 1:00 for 6:00 perform:
5 Dbl Kb/Db Strict Press

Metcon: 5 Rounds for Time
5 Box Jumps or Plate Jumps
10 Wallballs M-10’, W-9’
15 Russian Kb Swings- moderate
20 Du’s or 30 Singles

Warmup: 5:00 General Dynamic
Mobility: Quad/Hip Extension Stretch

Strength:
A. In 10:00 build to a heavy 5 Back Squat. -Rest 2:00-
B. In 6:00 Build to a heavy 5 Strict Press

Metcon: 5 Rounds for Time
5 Box

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Monday
Warmup: 5:00 General Dynamic
Mobility: Ankle Dorsiflexion Banded

Strength:
A. Every 1:00 for 6:00 perform:
10 Medball Clean – Rest 3-5:00 b/w A and B-
B. Every 1:00 for 6:00 perform,:
5 Dumbbell Snatch/Arm

Metcon: 3:00on/2:00 off x 3
10 Russian Kb Swings 12-120kg
6 Ab-mat Situps
7 Burpees
8 Box/Plate Jumps or 4/4 Step-ups

Warmup: 5:00 General Dynamic
Mobility: Ankle Dorsiflexion Banded

Strength:
A. Every 1:00 for 6:00 perform:
5 Hang Power Snatch
-Rest 3-5:00 b/w A and B-
B. Every 1:00 for 6:00 perform,:
5 Tng Power Clean

Metcon: 3:00on/2:00 off x 3
5 Hang Power Snatch/arm

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Monday
Warmup: 5:00 General Dynamic
Mobility: Quad/Hip Extension Stretch

Strength:
Every 2:00 for 20:00 Perform:
even: 6-8 Goblet Squats (3111)
odd: 6-8/ Arm Single Arm Kb/Db Press (2212)

Metcon: 12:00 Amrap
80m Shuttle Run
10 Box Jumps w/ Stepdown
20 Du’s or 30 Singles
:30 Front Plank

Warmup: 5:00 General Dynamic
Mobility: Quad/Hip Extension Stretch

Strength:
A. Every 2:00 for 20:00 Perform:
even: 5 Front Squat (3111).
odd: 5 Strict Press

Metcon: 12:00 Amrap
100m Shuttle Run
12 Box Jumps w/ stepdown 20inch
24 American Kb Swings 16/20kg
36 Du’s or 60 Singles
:30 Front Plank

Warmup: 5:00 General Dynamic
Mobility: Quad/Hip

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For the Members- Hydration is key throughout the Open. If you are concerned with your Open result, it is advisable to reduce your training volume throughout the Open weeks. Meaning if you usually train 5 times/week, bump that down to 3-4. If you train 3 times/week however you are fine. It is not advisable to do a metcon on Thursday if doing the Open on Friday, but something light, like a good mobility session, walk, or light row is fine.

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Monday
Warmup: 5:00 General Dynamic
Mobility: 3 sets of 5/leg Single Leg Kb Dl

Strength:
A. 3 sets of 8 reps Kb Deadlift (3111)
B. 3 sets of 8 reps Sumo Kb Deadlift (3111)

Metcon: 5:00on/3:00 off x 3 (3 stations)
Station 1: 15 Kb Swings + 5 Box Step-ups/leg + 5 Hanging Leg Raises
Station 2: 12 Kb Sdhp + 9 Ring Rows + 6 H.R. Pushups
Station 3: Row for Cals

Cooldown: Banded PNF Hamstring Stretch

Warmup: 5:00 General Dynamic
Mobility: 3 sets of 5/leg Single Leg Kb

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Health
Fitness
Advanced

Monday
Warmup: 5:00 General Dynamic
Mobility: Banded Pigeon Pose 2:00/leg

Strength:
A1. Dbl Kb Front Squat or Goblet Squat
5 sets of 5 @ (3111) tempo. Rest 1:00
A2. 5 sets of :30 Wall sit (weighted if possible)

Metcon: 10:00 Amrap
15 Kb Sdhp -moderate
15 Du’s or 20 Singles
10 Ab-mat Situps
150m Shuttle Run
10 Medball Slams 10-14#

Warmup: 5:00 General Dynamic
Mobility: Banded Pigeon Pose 2:00/leg

Strength:
A. Back Squat 7,5,3,7,5,3 @ (30×1) tempo. Rest 2-4:00 b/w sets.

Metcon: 10:00 Amrap
10 Deadlift @ 105/145
20 Du’s or 30 Singles
10 T2b/K2e or 15

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Health
Fitness
Advanced

Monday
Warmup: 5:00 General/Dynamic
Mobility: Squat Test

Strength:
A. Every :90 for 8 sets perform 6 Medball Cleans
B. Every 2:00 for 8:00 perform: 10 Goblet Squat (3211)

Metcon: 12:00 Amrap
800m Row
10 Burpee Box Jump or Step-up
12 Dbl Kb Thruster- moderate
24 Du’s or 30 Singles
1 Wall Walk or 10m Bear Crawl

Warmup: 5:00 General/Dynamic
Mobility: Squat Test

Strength:
A. Every :90 for 8 sets perform: 3 Hang Power Clean
B. Every 2:00 for 8:00 perform: 5 Front Squat (3211)

Metcon: 12:00 Amrap
900m Row
11 Burpee Box Jumps 20 inch
12 Thrusters @ 55-65/85-95
24 Du’s

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Monday
Warmup: 5:00 General/Dynamic

Mobility: Ankle Dorsiflexion w/ KB

Strength:
A. Back Squat 4 sets of 8-10 reps (3211)

Metcon: 15:00 Amrap
400m Row
20 Russian Kb Swings 12-20kg
20 Wallballs M-10’, W-9’
:45 Front Plank (cumulative)
*2 Burpee Penalty for break on plank

Warmup: 5:00 General/Dynamic

Mobility: Ankle Dorsiflexion w/ KB

Strength:
A. Back Squat 4 sets of 8 reps (3211)

Metcon: 15:00 Amrap
500m Row
30 Russian Kb Swings 16/20kg
20 Wallballs M-10’, W-9’
1:00 Front Plank (cumulative)
*3 Burpee Penalty for break on plank

Warmup: 5:00 General/Dynamic

Mobility: Ankle Dorsiflexion w/ KB

Strength:
A. Back

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Monday
Strength:
16:00 Emom of:
even: 6-8 Kb Deadlifts
odd: 8 Plank to Pushups Pressouts

Metcon: :90on/:90 off x 6 (2 stations)
Station 1:
15 Russian Kb Swings 12-16/16-20kg
10 Burpees
Station 2:
8 H.R. Pushups
12 Burpees
6/leg Box Step-ups (Switch feet at bottom)

Strength:
16:00 Emom of:
even: 4,4,4,4,3,3,3,3 Deadlifts (church singles)
odd: 1-3 Hspu Negatives, or 3-5 kipping hspu or 8 H.R. Pushups

Metcon: :90on/:90 off x 6 (2 stations)
Station 1:
15 Russian Kb Swings 16-20/20-24kg
12 Box Jumps 20inch
Station 2:
8 Sh to Oh 20-25/35-40kg
12 Burpees

Strength
16:00 Emom of:
even: 2 Deadlifts (church singles)
odd: 1-3 Strict

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Week 6
Tuesday
Strength:
A. Every :90 for 6 sets perform:6-8 Single Arm Kb Push Press. 1 arm/ :90
B. Every :90 for 6 sets perform 5 Dbl Kb Press, stagger feet if leaning back.

Metcon: 3:00on/ 3:00 off x 3
100m Shuttle Run
10 Jumping Pullups or Ring Rows
100m Shuttle Run
10 Lying Leg Raises

Strength:
A. Every :90 for 6 sets perform: Split or Push Jerk. Follow reps:
3,3,2,2,1,1.
B. Every :90 for 6 sets perform 3 Strict Press

Metcon: 3:00on/3:00 off x 3
100m Shuttle Run
10 Pullups/ Jumping Pullups
40m Walking

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