THURSDAY WORKOUT

Sorry, crazy Michael night so kind of died off 🙁 Workout! Every 2:00 on the clock 1st – 5 Tempo Band Empty Can Raises (5 secs down… 2-5# only) 2nd – 10ea Tempo KB RDLs (Attempting to do 10 without touching foot) 3rd – Alternating Straight Leg Lowers x5 total

WEDNESDAY WORKOUT

WEDNESDAY! Heavy day! 2RM Split Jerk You have to do one rep on the weaker/awkward leg first then the normal leg second… Workout… 40/50 Cals on the Bike (4:00 cap) 100 Russian KB Swings (26-35/44-53#) 200 Double Unders (5:00 cap) (15:00 overall cap) Smooth pace on the Bike so you

MONDAY WORKOUT

We start bumping up the intensity on the squats… Chain Back Squats with 85% for sets of 5 for 3 total sets this week… (We have been doing 80% so weights move up and reps move down the next few weeks) That being said we will have more warm ups

FRIDAY WORKOUT

Skill Friday! Sort of 😉 Take 10-15 minutes working Snatch and Rope Climb skills as you work up to the weight you want to use for the workout… Then… 1 Legless Rope Climb (No Jump) 3 Power Snatches @ 80-83% 1RM .35/.4 Mile Bike (1:15 cap) REST 2:00-3:00 25 minute

MONDAY WORKOUT

TWO CHAINZ… Week 3! Back Squat with Chains 4 sets of 5 reps @ 80% (Last volume week before we start adding more weight to the barbell next week!) Warm ups are a little more abbreviated than prior weeks… 5 reps @ 50%, 3 reps @ 65% and 2 reps

FRIDAY WORKOUT

Me trying to be “fun” and “creative”… Just come in and work off some calories and keep AWESOME technique in mind on all the barbell movements for this one… “Turkey Hang Over” 100 Cals on the Rower (6:30 cap) 90 Empty Bar Thrusters (33/45#) 80 Double Unders (2:00 cap) 70

MONDAY WORKOUT

Chainzzzzzz…. Week 2! Back Squat with one set of chains on each barbell… Work ups: 50%x4, 65%x4, 75%x4 * Remember to take the 40# that the chains already weigh off on your weight calculations Work sets: 80% for 4 sets of 4 reps really working acceleration all the way through

FRIDAY WORKOUT

Barbell “heaven”… Be very deliberate and cognizant of your technique and bracing throughout on this one today as it’s a HUGE round of work with a barbell and put the barbell down whenever needed and concentrate on quality more than trying to go unbroken on things… Complete a round every

THURSDAY WORKOUT

Skill Thursday! Bar or Ring Dips, Strict HSPUs… If you have good control then we will also be running through HS Walking and Kipping HSPUs… 20 minutes or so to work the above… Then a quick little “easy” day workout as a change of pace… .5 Bike or 500m Row

WEDNESDAY WORKOUT

Heavy dayyyyyyyyyy…. As always only go as heavy as near perfect technique allows for the day so avoid the dreaded “starfish” catching 😉 Hang Power Clean 2RM (50, 65, 75-80, 80-85, 85-90, 90-93, 93-100%) ** Last set is optional and 96%+ for 2 reps is a rep max PR Workout…

MONDAY WORKOUT

Squat work for the next 6 weeks with a little more “flair” 😉 Back Squat with 1 pair of chains on each bar… Chains allow an adjustment of the loading to match the strength curve of the movement by unloading at the bottom of the squat where the movement is

THURSDAY WORKOUT

Maintain focus and breathing on this long one… Workout… 1000m Ski (4:30 cap) 2000m Row 3 Mile Bike (23:00 cutoff) This is a tough one to keep mental and pacing focus so this one is one that most of you need to put yourself through to learn how to stay

MONDAY WORKOUT

Informal testing week to see where everyone is at following the five weeks of the Open… Again, don’t be primarily concerned with necessarily setting a new max, but instead see where you are at so you have an accurate number to run off of for this lift in the near

FRIDAY WORKOUT

20.5! 40 Ring Muscle Ups (Chin Above Bar Pull Ups) 80 Calories on the Rower 120 Wall Ball Shots (14/20#)(10/14#) (20:00 cap) THE CATCH… You can do whatever SETS, REPS, ORDER that you like to try to complete this one… Example… You could do 4 MUs, 8 Cals then 12

WEDNESDAY WORKOUT

Push some weights and push the pace for the workout! Thruster 1RM from a Rack in 20 minutes (50×5, 65×5, 80×3, 85×3, 90×2, 90-95×1, 95+x1, 95+x1) Workout… 400m Row (2:00 cap) 30 Slams (25/30#) 3/4 Legless Rope Climbs (No Jump) 30 Wall Ball (14/20#) 400m Row (2:00 cap) (10:00 cap)

MONDAY WORKOUT

A different kind of Wall Ball prep and a few more workouts of “leftover” open prep… One more workout! Back Squat @ 63-67% 1RM 10-8-6-4-2 * The time it takes your partner to squat and to change your weights is your rest time and no more than a second or

SUNDAY WORKOUTS

Strong class brought to you by Eldon James! He will be working Snatch touch and go techniques and going for something a little heavier afterwards… Fit will be prepping for what we know is coming the last week of the open, but YOU get to pick how you want to