Monday
Strength
Performance & Fitness
Bench Press 5-5-5-5
Workout
Performance
AMRAP x 17 MINUTES
10 Burpees
20 DB Floor Press (Athlete Choice, Mod)
30/25 Cal Bike
(Score is Rounds + Reps)
Fitness
AMRAP x 17 MINUTES
8 Burpees
16 DB Floor Press (Athlete Choice, Mod-Light)
25/20 Cal Bike
(Score is Rounds + Reps)
Tuesday
Strength
Performance & Fitness
Build to a heavy 1rm Power Snatch
Workout
Performance
AMRAP x 4 MINUTES
3 Power Snatches (52.5/35)
9 Box Jumps (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (60/42.5)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (70/47.5)
3 Box Jumps
(Score is Total Rounds + Reps)
Fitness
AMRAP x 5 MINUTES
3 Power Snatches (35/25)
9 Box Jumps (20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (42.5/30)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (52.5/35)
3 Box Jumps
(Score is Total Rounds + Reps)
Wednesday
Strength
Back Squat 5-5-5
Partner Workout
Performance
IN PAIRS
AMRAP 18
P1 - 5 Pull-Ups + 7 Push-ups + 12 Wall Balls (20/14)
P2 - Static Hold**
**Static Holds...alternate hold every time you switch
Plank
Deadhang
Wall Sit
(Score is Total Rounds + Reps)
Fitness
IN PAIRS
AMRAP 18
P1 - 3 Ring Rows + 6 Push-ups + 9 Wall Balls (14/10)
P2 - Rest or Static Holds
**Option Static Holds...alternate each time you swap
Plank
Deadhang
Wall Sit
(Score is Total Rounds + Reps)
Weightlifting
Snatch 1RM
Clean 1RM
Split Jerk
New to Weightlifting Class
Hang Squat Snatch Heavy 3 reps
Hang Squat Clean Heavy 3 reps
Thursday
Workout
Performance & Fitness
3 SETS FOR QUALITY*
100m KB Suitcase Carry (Athlete Choice, Moderate-Light)*
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
*Thursday's during the Open are meant to be long, sweaty prep workouts for tomorrow's test!
**50m w/ Right Arm, 50m w/ Left Arm.
-Rest 1:00 b/t Sets-
(No Measure)
Hero
6 Rounds for Time
400m Run
10 Sit-Ups
10 Mountain Climbers (each side)
10 Push-Ups
10 Shoulder Presses (135/95 lb)
10 Alternating Jumping Lunges (each side)
10 Air Squats
9 Burpees
Friday
06:00 - 14:00
Workout
Performance
Red Hot Chill Chipper
50/35 Cal Row
20 Push Jerk (60/45)
20 Deadlifts (60/45)
50/35 Cal Ski
30 DB Snatches (22.5/15)
50/35 Cal Bike
30 Chest To Bar
15 Power Cleans (60/45)
RPE 7
Fitness
50/35 Cal Row
20 Push Jerk (45/30)
20 Deadlifts (45/30)
50/35 Cal Ski
30 DB Snatches (15/10)
50/35 Cal Bike
30 Pull Ups
15 Power Cleans (45/30)
RPE 7
Friday Evening
OPEN WOD
23.1
Released Thursday Evening!
Saturday
Endurance
Performance
EMOM 30
MIN 1 - :40 Wall Walks
MIN 2 - :40 Box Jump Overs (24"/20")
MIN 3 - :40 KB Swing (24/16)
MIN 4 - :40 Burpee to target
MIN 5 - Rest
Fitness
EMOM 30
MIN 1 - :40 Wall Walks
MIN 2 - :40 Box Jump Overs (20")
MIN 3 - :40 KB Swing (16/8)
MIN 4 - :40 Up Down to target
MIN 5 - Rest
Partner Workout
Performance
IN TEAMS OF 2...
FOR TIME*
1200m Run
400 Double Unders
120 Toes to Bar
100 Deadlifts (85/60)
*Partition reps as needed. You can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.
(Score is Time)
Fitness
IN TEAMS OF 2...
FOR TIME*
1200m Run
500 Single Unders
120 Knees to Chest
100 Deadlifts (60/42.5)
*Partition reps as needed. you can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.
(Score is Time)
Sunday
Weightlifting
Snatch 1RM
Clean 1RM
Split Jerk
New to Weightlifting Class
Hang Squat Snatch Heavy 3 reps
Hang Squat Clean Heavy 3 reps
HIIT60
Performance
6 SETS FOR MAX REPS
1:00 - Cardio Choice
1:00 - Single DB Front Rack Lunges (Athlete Choice, Mod)
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest
(Score is Total Reps)
Fitness
6 SETS FOR MAX REPS
1:00 - Cardio Choice
1:00 - Single DB Front Rack Lunges (Athlete Choice, Light)
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest
(Score is Total Reps)