OPEN PREP 2018-19
TRAINING WEEK

Monday, 9/7

FOUNDATION

  • Lift: Front Squat
    5 x 7
  • WOD: 11 min amrap
    20 Front Squats, 10 Over the Bar Burpees

REGULAR / INTERMEDIATE

  • Lift: Front Squat
    7 @65% /5 @ 70/ 3 @ 80%
    7 @70% /5 @ 75/ 3 @ 85%
  • WOD: 5 RFT (TC: 11 min)
    20 Front Squats, 10 Over the Bar Burpees

Tuesday, 10/7

FOUNDATION

  • Lift: 5 x 5 Tall Clean
  • WOD:
    21-15-9 Power Cleans
    100 m OH carry after every round

REGULAR / INTERMEDIATE

  • Lift: 5 sets of the following complex
    Tall Clean, HH Clean, Hang Squat Clean, Squat Clean, 3x Push Jerk 
  • WOD:
    21-15-9 Power Cleans
    100 m OH carry after every round

Wednsday, 11/7

FOUNDATION

  • Strength: 
    E2MOM for 10 Min - AMRAP Situps for 1 Min.
  • WOD: 2x AMRAP 3
    5 Power Snatches, 20 Double Unders

FOUNDATION WEIGHTLIFTING: Clean & Jerk

REGULAR / INTERMEDIATE

  • Strength:
    E2MOM for 10 Min - AMRAP Situps for 1 Min.
  • WOD: 2x AMRAP 3
    5 Power Snatches, 20 Double Unders

Thursday, 12/7

ALL CLASSES

  • Conditioning:
    Triple 2 - 2K Run, 200 DU's, 2K Row

Friday, 13/7

FOUNDATION:

  • Lift: Deadlift 3 x 5, Back Squat 3 x 5, Push Press 3 x 5
  • WOD: For Time
    100 Boxjump Overs, 1K run

REGULAR/INTERMEDIATE

  • Lift: Tabata (20 on / 10 off - 8 Rounds) for SDHP, Back Squat and Push Jerk @40%
  • WOD: For Time 100 Boxjump Overs, 1K run

Saturday, 14/7 

GYMNASTICS WORKSHOP (sold out)


SUNDAY, 15/7

GYMNASTICS WORKSHOP (sold out)