OPEN PREP 2018-19

TRAINING WEEK C6 

Monday, 7/1 

Lift: E2MOM x10

  • Max Weight 30 Sec. Overhead Squat (15 Sec. down / 15 up)
  • Straight into 20 Boxjump Overs

WOD: For Time (15 Min TC)

  • 150 KB Swings (Russian)
  • Every time you break = 100 m Run

Tuesday, 8/1

Accessory: 5 RFQ (Timeframe = 25 Min.)

  • 30-60 Sec Handstand Hold 
  • 30 Sec Support Hold
  • 15 Barbell Rollouts
  • 15 Good Mornings

WOD: For Time (TC = 12 Min.)

  • 1000 m Row
  • 50 Hang Snatches (40/25)
  • 30 Bar Facing Burpees

Wednesday, 9/1

Lift: E2MOM x10

  • Max Weight 30 Sec. Banded Deadlift (15 Sec. up / 15 down)
  • Straight into 15 Double DB Banded Floor Press

WOD: "Power Dubs" - AMRAP 20

  • 10-20-30... Double Unders
  • 3-6-9-12...  Power Cleans
  • Competition: 70% of 1RM Clean 
  • Fitness: should be able to work unbroken until 3rd to 4th Round at least!

Weightlifting: Clean & Jerk


Thursday, 10/1

Challenge: Sandbag Carry

  • Grab a moderately heavy Sandbag
  • Bear Hug Carry as long as you physically can
  • Rest 5 Min.
  • Try and repeat the same distance

WOD: 3 RFT (TC = 10 Min.)

  • 15 Goblet Squats with Forward and Upward Pulse
  • 15 Toes to Bar

Friday, 11/1

Open Prep - 15.5

27-21-15-9 Reps for Time

  • Cal Row
  • Thruster

Saturday, 12/1

TEAM WOD SATURDAY

Team of 2 - 20 RFT (YGIG)

  • 200 m Run
  • 12 Burpees 
  • 6 HSPU

Sunday, 13/1

CLOSED!