Monday February 5, 2018
Title: Day 1
Status: pending

Warmup: Warmup: 5:00 General Dynamic

Specific Movement Prep: 2-4 Rounds of…
2 Wall-Walks
10 Goblet Squat
5 Box Jumps w/ step-down 20-30inch
5 Hang Power Snatch/Hang Power Clean/or 10 Russian Kb Swings (non-barbell folks)

A) Strength:
Health
A- Every 2:00 for 8:00 perform…
5 Dumbbell Hang Snatch/Arm
B- Every 2:00 for 8:00 perform…
10 Medball Cleans

Fitness
A- Every 2:00 for 8:00 perform…
10 Power Snatch or Hang Power Snatch- Build in weight practice cycling technique
B- Every 2:00 for 8:00 perform…
8 Hang Power Clean and Jerk- Same as snatch, practice here don’t go crazy on weight

Advanced:
A- Every 2:00 for 8:00 perform….
10 Power Snatch- Build in weight, keep them perfect
B- Every 2:00 for 8:00 perform…
8 Power Clean and Jerk Touch n Go. Build in weight, but this is barbell cycling practice.

*Not looking for big weights here, the goal is to pick a weight which is challenging but allows your to practice your cycling.
Same as last week, make sure people are landing in good positions. Focusing on effiiciency with the barbell more than weight here.

B) Metcon :90on/:90 off x 5:
Health
100m Row
5 Burpees
10 Ring Rows
Max Kb Sdhp til finish- 12-20kg

Fitness:
100m Row
5 Burpee Over Rower
10 Pullups or Jumping Pullups
Max Hang Power Snatch @ 45/75#

Advanced:
125/150m Row
5 Burpee Over Rower
10 Pullups (Big Cats: 2 Ring Mu)
Max Hang Power Snatch til finish @ 65/95# (ish)

Score is round with lowest reps completed.

Cooldown: Cooldown:
2-3 Rounds of:
Front Plank (Weighted if possible) :45

—–

Tuesday February 6, 2018
Title: Day 2
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of…..
20m Walking Lunge (Bodyweight)
10 Ring Pushups or Pushups
5/side Banded Clamshells or Clamshells
10 Shoulder Flys (light)

A) Strength: :
Health
A1. Perform 3 sets of 10 reps/leg Walking Lunge holding Single Kb in Goblet Pos. Rest 1:00
A2. Perform 3 sets of 10 Ring Rows (3111). Rest 2:00

Fitness:
A1. Perform 3 sets of 8-10 reps/leg Front Rack Barbell Walking Lunge. Rest 1:00
A2. Perform 3 sets of 10 reps/arm Single Arm Db/Kb Row(3111). Rest 2:00
*Elbows up, meet feet in middle each rep. Feather back knee.

Advanced:
A1. Perform 3 sets of 8 reps/leg Dbl Kb Front Rack Walking Lunge. Rest 1:00
A2. Perform 3 sets of 8 reps/arm Single Arm Db/Kb Row (3111) . Rest 2:00

Adv: Elbows high and together, knuckles touching, but no interlacing of fingers. Triceps parallel with the ground.

B) Metcon- 7 Rounds for time:
Health
5 Ab-mat Situps
7 Wallballs M/W-9′
5 H.R. Pushups
9 Russian Kb Swings- moderate

Fitness
3 T2b/K2e or Scaled T2b
5 Thrusters @ 45-55/85-85#
7 H.R Pushups or 3 Hspu
9 Russian Kb Swings 16-20/20-24kg

Advanced:
3 T2b
5 Thrusters @ 65/05#
7 Hspu or Ring Dips (Athlete can chose)
9 American Kb Swings 20/24kg

Cooldown: 3 x 6/side Bird-Dogs
3 x :20 Side Plank (weight if you can) *Feet stacked

—–

Wednesday February 7, 2018
Title: Day 3
Status: pending

Warmup: Warmup 5:00 General Dynamic

Specific Movement Prep: 2-3 Rounds of….
5/side Opposite Arm/Leg Supermans
10 Kb Romanian Deadlift
2 Wall-walks
10 Ring Rows

A) Strength:
Health
A1. Kb Sumo Deadlift 3 sets of 8-10 reps (3111). Rest :45
A2. Kb Goblet Sumo Squat 3 sets of 10-12 reps (3111). Rest :45
A3. Russian Kb Swings 3 sets of 15 reps. Rest 2:00

*Lots of reps here, rests are guide, but try to get in all 9 sets of work.
**Very important to keep midline engaged and tight here

Fitness
A1. Deadlift Touch n Go 9,9,9,6,6. Rest 1:00
A2. Push Press Touch n Go 9,9,9,6,6 Rest 1-2:00

Advanced
A1. Deadlift Touch n Go 9,9,6,6,6 . Rest 1:00
A2. Push Press Touch n Go 9,9,6,6,6 Rest 1-2:00

Build across the five sets.

B) Metcon 16:00 Amrap:
Beginner:
6 Ring Rows
12 Burpees
24 Du’s or 30 Singles
12 Box Jumps
6 H.R. Pushups

Intermediate:
6 Pullups or Ring Rows
12 Burpees
24 Du’s or 48 Singles
12 Box Jump w/ step-down 20 inch
6 Hspu or 12 H.R. Pushups

Advanced:
6 C2b Pullups
12 Burpees
24 Du’s
12 Box Jump Overs 20/24 inch
6 Ring Dips (Big Cats: 4 Bar Mu)

Cooldown: 2 Rounds of:
6/side T-spine Openers

then

2:00/side PNF Hamstrings

—–

Thursday February 8, 2018
Title: Day 4
Status: pending

Warmup: Warmup- 5:00 General Dynamic

Specific Movment Prep: 3 Rounds
10m Walking Lunge
10m Bear Crawl
10 Dislocates
10 Overhead Squat w/ Dowel

A) Strength::
Health:
A1. Sumo Goblet Squat 4 sets of 10 reps @ tempo (3111). Rest 1:00
A2. Wall-sit 4 sets of :30. Rest 1-2:00 before a1. Can hold weight if possible

Fitness:
Overhead Squat 12,12,9,9,6,6 Rest up to 3:00 b/w sets. Tempo (3111).
*Perfect technique, don’t go too heavy so technique suffers

Advanced:
Overhead Squat 12,12,9,9,6,6. Rest up to 3:00 b/w sets. No tempo.

Proper bracing is important here. Stay solid in mid-line. Pick a weight which allows you to stay locked out for the entire amount of reps.

B) Metcon 12:00 Ladder of…. :
Health (12:00 Amrap)
10 Goblet Squat- moderate
5 Burpees
10 Kb Sdhp – same Kb
5 Box Step-Up/Leg

Fitness
2 Overhead Squat 45-55/75-85#
2 Burpee Over Bar
2 SDHP- same bar
2 Box Jumps w/ step-down 20 inch

Advanced:
2 Overhead Squat 65/95#
2 Bar Facing Burpee Over Bar
2 Sdhp-same bar
2 Box Jumps 20/24 inch

*Add 1 rep/round/movement

Cooldown: Pigeon Pose 2:15/leg (Banded or without band)
Lax Ball Smash Glutes

—–

Friday February 9, 2018
Title: Day 5
Status: pending

Warmup: Warmup- 5:00 General Dynamic (Coaches Choice)

Specific Movement Prep: 2-3 Rounds of…
5 Scap Pullups
7 Ring Rows
9 Russian Kb Swings
:30/side Banded Lat Stretch

A) Strength: (Skill Work/Practice Day) :
Health
A. Every 2:00 for 8:00 perform…
1-2 Wall Walks or 20m Hautie Bear Crawl

B. Every 2:00 for 8:00 perform…
8-10 Ring Rows (3111).

Fitness:
A. Every 2:00 for 8:00 perform…
1-2 Sets of Unbroken Kipping Hspu or 2 Wall-Walks
Also, you can go for negative HSPU 2-3 reps each 2:00

B. Every 1:00 for 8:00 peform….
Perform 3-5 Pullups or Jumping C2b Pullups

Advanced:
A. Every 2:00 for 8:00 peform…
2 Rope Climbs (Big Cats: Legless)

B. Every 2:00 for 8:00 perform…
2 Unbroken Set of Hspu
*Hop off a few reps before failure, rest for :15 then hop up again for 1 more set within the 2:00.
**Try to give yourself at-least a 1:00 of full rest.
***Ends up being 8 sets total

Skill-work/practice work. Sharpen up the skills for The Open. Do not go to failure in here.

B) Metcon- 2:00on/2:00 off x 4:
Health
Row 150m
15 Du’s or 30 Singles
Max Kb Sdhp til finish- moderate to heavy weight 12-24kg

Fitness
Row 175/200m
20 Du’s or 40 Singles
Max Ground to Overhead @ 65/95#

Advanced:
Row 225/250m
30 Du’s
Max Bar Mu til finish
Score is round with lowest reps of bar mu/ gr to oh or kbsdhp

Cooldown: Cooldown: (Extra strength work, for those who want it)
2-3 Rounds of…
8 Trap-3 Raise (3111)
8 Seated Stoic Press (Slow and controlled)
8 H.R. Pushups (3 second negative)

—–

Saturday February 10, 2018
Title: Partner Vs. Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice
A) 2:00on/2:00 off x 3 (3 rounds/partner):
10 Deadlift
4 Burpee Over Bar
8 Hang Power Clean
4 Burpee Over Bar
6 Sh to Oh

Rx’d: 45/60kg
Scaled: 30/45kg

Score is total reps

Non Barbell:
15 Russian Kb Swings- moderate
5 Burpees

You are going against your partner here, see who gets the most reps.
Partner 1 Works While Partner 2 Rests- then switch.
Rest 5:00 before B.

B) 1:00on/1:00 off x 4 (4 Rounds/Partner): 30 Du’s or 50 Singles
15 Wallballs Rx’d, Scaled M-10′, W-9′

Same as above, total reps wins.
Rest 5:00 before C.
C) :30on/:30 off x 8 (8 Rounds/Partner, 2 rounds each @ each station):
1: Box Jumps w/ step-down 20/ 24 inch
2: Hspu/H.r Pushups
3: Rope Climbs or Scaled Rope Climbs Big Cats: Ring Mu
4: Russian Kb Swings 16-20/20-24kg

Partners Work During Their Partners Rest
*Can stagger starts to accomodate equipment

Cooldown: Cooldown
3 Rounds of…

10-15 Nemesis Crunch/Side
20m Bear Crawl
10 Scaled T2b (slow and controlled)