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!