OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 8/10

Conditioning: 

EMOM x9

  • Echo Bike (15/30/40 Sec.)
  • Row (15/30/40 Sec.)
  • Ski Erg (15/30/40 Sec.

Lift:

Deadlift

  • 4x10 @ 60% 

Tuesday, 9/10

Gymnastics:

Muscle Up - Skill Work

WOD:

AMRAP 20

  • 400 m Run
  • 30 Pushups
  • 10 Sumo Deadlift High Pull 
  • 20 Ring Dips
  • 10 SDHP
  • 15 Handstand Push Ups
  • 10 SDHP
  • 20 Ring Dips
  • 10 SDHP
  • 30 Pushups
  • 400 m Run

Scale to where its possible for you to finish one full round!

Weightlifting Foundation Class:

Snatch


Wednesday, 10/10

Strength:

1) Squat Hold

  • 5 x 60 Sec.

2) Wallballs

  • 5 x 20 Unbroken 

WOD:

AMRAP 24

  • 500 m Row / 0.5 Mile Bike / 400 m Run
  • 15 Push Press

Choose a weight where you can hit 15 Reps unbroken for at least 3 Rounds!

Weightlifting Advanced Class:

Snatch


Thursday, 11/10

Strength:

Back Squat

  • 5 x 15 @ 50-55 %

Alternative

  • 5 x 15 Bench Press @ 50-55 %

WOD: 

6 RFT

  • 5 Ring Muscle Ups 
  • 10 Toes to Bar 
  • 15 Burpees

Timecap = 18 Min.

Scale to where you can finish in less than 18 Minutes!

Gymnastics Class:

Pull-up Week 1


Friday, 12/10

Gymnastics:

Bar Muscle Up - Skill Work

Strength:

Front Squat

  • 4 x 20 @ 50-55%

Alternative

  • 5 x 15 Bench Press @ 50-55 %

WOD:

"Annie" 

50-40-30-20-10 Reps for Time

  • Double-Unders
  • Situps

Saturday, 13/10

TEAM WOD SATURDAY


Sunday, 14/10

CLOSED!