Monday
Strength
“A Fun Total”
1RM Front Squat
1RM Push Press
1RM Power Clean
Aim
Our last strength test ahead of The Open. Enjoy yoself!
Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch
Bonus Work
27-21 reps of:
Calorie Row
Thruster 45/30Kg
Tuesday
Metcon
30 Bar Facing Burpees
40 Power Snatches 35/20Kg
50 Toes to Bar
40 Overhead Squats 35/20Kg
30 Bar Facing Burpees
Aim
A long chipper style workout
Pacing is key, breaking up the movements into manageable sets.
Weight should be light.
Working up to 22 minutes
Recovery
Capsule Stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Wednesday
Metcon
AMRAP 5
10 Calorie Row
10 Wall Balls
-rest 5 minutes-
AMRAP 5
10 Calorie SkiErg
10 Kettlebell Swings 32/24Kg
-rest 5 minutes-
AMRAP 5
10 Calorie Assault Bike
10 Handstand Push Ups
Aim
A blend of cardio and bodyweight skills
The rest between workouts allows you to fully recover.
Reduce reps to allow you to stay moving.
Recovery
Wall Ball Thoracic Stretch
Thursday
Metcon/Lifting
In an 18 Minute Window:
10 Rounds
5 Bar Facing Burpees
5 Chest to Bar Pull Ups
1RM Squat Snatch in the remaining time
Aim
Open Prep with a fast and highly aerobic/grip intensive workout.
Followed by a technical lift
Ideally you’ll have time for 3-4 attempts
Recovery
Diamond Frog
Shoulder Extension Stretch
Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank
Friday
Metcon
In a 3 Minute Window
40 Wall Balls
20 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
-Rest One Minute-
In a 3 Minute Window
30 Wall Balls
15 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
20 Wall Balls
10 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
10 Wall Balls
5 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
Aim
Last “big push” before the Open
Quick reset, and push hard for 3 minutes
A real test of race pace and mental resilience.
Recovery/Cooldown
Shoulder Extension Stretch
Couch Stretch
Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m
Saturday
Metcon
“Hands Down”
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Aim
Dumbbells, Dumbbells EVERYWHERE!
Going to get quite out of breath and easy to get frustrated, so that’s today’s challenge
Keep coaching yourself
Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch
Bonus Work
AMRAP 9
3 Deadlifts 143/93Kg
6 Cal Assault Bike
9 Handstand Push Ups
Sunday
Get coached on an area you want to work on, join in on the team monster mash, or stretch out and drink coffee!