Friday, 1 Mar 2019

“Open 19.2”
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 – 8:00 Cap
Round 3 – 12:00 Cap
Round 4 – 16:00 Cap
Round 5 – 20:00 Cap

Male Rx – 135-185-225-275-315 lb.
Female Rx – 85-115-145-175-205 lb.

Wednesday, 28 Feb 2019

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

3-Position Power Snatch
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%

Wednesday Primer
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump Overs + 7 TTB
Min 2 – 5 Power Snatches + 5 Overhead Squats
Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 – Recovery Row/Bike/Ski

Box – 24″/20″
Barbell – 50-55% of your estimated 1RM Snatch

Tuesday, 26 Feb 2019

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike

Wednesday, 20 Feb 2019

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike

Tuesday, 19 Feb 2019

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

Monday, 18 Feb 2019

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

“Meatball”
For Time:
75 Wallballs
35/25 Calorie Assault Bike

Directly Into…

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50’s/35’s)

Friday, 15 Feb 2019

“Waterproof”
21 – 15 – 9
Row Calories
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
10 Kettlebell Swings (53/35)
25′ Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
10 Kettlebell Swings (53/35)
25′ Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 – 20 GHD Sit-ups

Changing lives with quality functional fitness