AMRAP x 7 MINUTES
200m Run or 1:00 Bike
15 Banded Pull-aparts
10 Banded High Pulls
10 Banded Strict Press
EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows
*Increase weight every other round. Work up to and past your workout weight.
21-15-9
Thrusters, 95# / 65#
Pull-ups
1 ROUND of :40 Work // :20 Rest
Movement 1: Medicine Ball Front Squats
Movement 2: Scap Push-Ups
Movement 3: Medicine Ball Push Press (to a target)
Movement 4: Row
Movement 5: DB Hang Jump + Shrug (shoulders to ears!)
EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts…hit one with everything you’ve got.
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open so far and what you want for the final 2 weeks.
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
10 Sit-ups
STATION 2
EMOM
10 Burpees
STATION 3
AMRAP
10 DB Front Rack Lunges
10 Mountain Climbers
STATION 4
EMOM
10 Burpees
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Wall Ball
20 Russian Twist
STATION 2
500m Row
Rest 1:00
Max Meters in Time Remaining
STATION 3
AMRAP
10 WB Lunges
20 Bicycle Crunches
ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout
*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.
Coach B’s Junkyard Dog Warm-up!
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.
2 ROUNDS
100m Run
20 Single Unders
10 RKBS
20 Plank Shoulder Taps
10 Up-Downs
3 SETS
15 Box Dips
into…
MAX DBL KB Strict Press (35/26)
-Rest 2:00 b/t Sets-
FOR TIME
100 Double Unders
800m Run
60 Sit-ups
40 KB Swing (70/53)
20 Burpees
100 Double Unders
3 ROUNDS
:20 Bike (EZ → Mod → Hard)
4/4 DB Bent Over Row
6 DB Hang to Overhead
16 Plank Alt. Shoulder Taps
AMRAP x 14 MINUTES*
Max Cal. Bike
*Every 2:00 including 3-2-1 go, perform…
4 Ring Rows
6 Plate G2OH
8 Sit-ups
FOR RECOVERY
5:00 Flow Stretching / Mobility
Suggested Areas of Focus …
Barbell Quad Smash
Lat Smash on KB Horn
Foam Roll Back/Lats/Glutes/Hamstrings/Quads
5 ROUNDS:
6 Burpees
9 Pull-ups
12 Lunges
15 Sit-ups
(Rx+ SUB 9min)