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Workouts 19 March- 24 March (Last week of the Open!)

Monday

Metcon
Complete as many rounds as possible in 20 minutes of:
10 Strict Toes to bar
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Aim
Physical – Localmuscular Endurance
Mental – Technique Focus

Recovery/Cooldown
Bent Over Lat Stretch
Calf Stretch

Bonus Work
Accumulate 5 minutes in a d-ball hold

Tuesday

Metcon
In a 2 Minute Window:
12 Bar Facing Burpees
12 Thrusters 43/29Kg
12 Bar Facing Burpees
12 Thrusters 43/29Kg
Max Chest to Bar Pull Ups
-Rest One Minute-
In a 2 Minute Window:
9 Bar Facing Burpees
9 Thrusters 43/29Kg
9 Bar Facing Burpees
9 Thrusters 43/29Kg
Max Chest to Bar Pull Ups
-Rest One Minute-
In a 2 Minute Window:
6 Bar Facing Burpees
6 Thrusters 43/29Kg
6 Bar Facing Burpees
6 Thrusters 43/29Kg
Max Chest to Bar Pull Ups
-Rest One Minute-
In a 2 Minute Window:
3 Bar Facing Burpees
3 Thrusters 43/29Kg
3 Bar Facing Burpees
3 Thrusters 43/29Kg
Max Chest to Bar Pull Ups

Aim
Physical – Lactate/Pain Threshold
Mental – Repeat Max Effort

Recovery/Cooldown
Shoulder Extension Stretch
Butterfly Stretch

Bonus Work
5K Row

Wednesday

Metcon
1 power snatch
3 overhead squats

Men: 84Kg
Women: 57Kg

Aim
Physical – Core/Overhead Stability
Mental – Focus

Recovery/Cooldown
Shoulder Extension Stretch
Pigeon Stretch

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Thursday

Strength
Turkish Get Up
*Build to a heavy single

Metcon
1200m Run
15 Strict Toes to Bar
800m Run
30 V-Ups
400m Run
45 Sit Ups
200m Run

Aim
Physical – Cardiovascular Endurance
Mental – Positivity

Recovery/Cooldown
Banded Hamstring Stretch
Seal Stretch

Bonus Work
6 x 50′ Yoke Walk

Friday

Strength
400m Double Kettlebell Overhead Walk

Metcon
AMRAP 10
5 Power Cleans 43/29Kg
5 Push Ups, hand release

Aim
Physical – Muscular Endurance
Mental – Pain Threshold

Recovery/Cooldown
Bully stretch
Couch Stretch

Saturday
18.5
The End of The Open!

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