OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 22/10

Strength:

1) Handstand Hold

  • 30-60-90-60-30 Sec Hold

2) Free Handstand Hold

  • 3x Max

WOD:

"Fran"

21-15-9 Reps for Time

  • Thruster
  • Pullups

Tuesday, 23/10

WOD:

For Time

  • 5 Turkish Get Ups (left)
  • 10 KBS
  • 20 KB Snatches (10/10)
  • 20 KBS
  • 30 KB Push Press (15/15)
  • 30 KBS
  • 40 KB Thruster (20/20)
  • 40 KBS
  • 50 KB Pistols (25/25)
  • 5 Turkish Get Ups (right)

Wednesday, 24/10

Strength:

3 RFQ

  • 5/5 Bulgarian Split Squat
  • 10 Glute Bridges
  • 10/10 Pistols

WOD:

1) Min 0-6

  • 3 negative HSPU
  • 7 Pullups

2) Min 7-12

  • 5 HSPU
  • 5 C2B Pullups

3) Min 13-18

  • 7 Pushups
  • 3 Bar Muscle Ups

Thursday, 25/10

Lift:

Front Squat

  • 8-6-4 Reps @ 65/70/75%
  • 8-6-4 Reps @ 67/72/77%

Strength:

Unbroken Box Jumps (30/24 Inch = High Box)

  • 20-15-10-15-20 Reps

WOD:

AMRAP 9

  • 250 m Row
  • 15 Power Clean
  • 1 Legless Rope Climb

Friday, 26/10

Lift:

1) Shoulder Press 

  • 10 x 10 Reps 
  • 90 Sec Rest

2) Back Squat - E2MOM

  • 6-4-2 @ 74/79/84%
  • 6-4-2 @ 76/81/86%
  • 6-4-2 @ 78/83/88%

Saturday, 27/10

CLOSED!

FINAL WEEKEND OF BUILDING PHASE!


Sunday, 28/10

CLOSED! 

FINAL WEEKEND OF BUILDING PHASE!