23 Oct 2019

Conditioning
“Jack in the Box”
For Time:
1000 Meter Row
75/50 Calorie Erg Bike
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24″/20″)
10 Bar Muscle-Ups
75/50 Calorie Erg Bike
1000 Meter Row

22 Oct 2019

Skill Conditioning
On the 2:00 x 5 Sets:
50′ Handstand Walk Practice
3 Hang Power Cleans

Aim is to build to a heavy triple over the five rounds.

Conditioning
“BlooDThirsty”
AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Kilos:
Deadlift – 70/48

Wednesday, 16 Oct 2019

Wednesday Primer
3 Rounds (18:00 total):

AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike
… Rest 1:00

In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24″/20″)
Max Calorie Row
… Rest 1:00

Tuesday, 15 Oct 2019

Box Squat
7 Sets of 3 Squats
* Set height to just below parallel.
* 1s full stop at bottom.
Rest as needed (1-2 minutes) between sets.

Conditioning
“Child’s Play”
3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50’s/35’s)
80 Double-Unders

Kilos:
Deadlift – 93/65
Dumbbells – 22.5’s/15’s

Recovery Bike
5 Rounds, Not for Score:
1:00 – Light Pace
:40s – Moderate Pace
:20s – Fast Pace

The 2020 Open starts 10 Oct



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Tuesday, 8 Oct 2019

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

Conditioning
“Breakfast Club”
5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

Bike Recovery
20 Minute Recovery Effort*
*On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions

Monday, 7 Oct 2019

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition

Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

Recovery Conditioning
“Rug Mouse”
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

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