Friday 2018.02.23

Feb 22, 2018

Conditioning

Open Workout 18.1

Complete as many rounds as possible in 20:00:

• 8 Toes to Bar
• 10 Dumbbell Hang Clean and Jerks (50/35)
• 14/12 Calorie Row

Click here for a full description of the workout standards.

Thursday 2018.02.22

Feb 21, 2018

Strength

Turkish Get Up

• Build to a heavy 2 on each arm

Conditioning

4 Rounds:

• 1:00 Bike
• :15 Rest
• 1:00 Row
• :15 Rest
• 1:00 Shuttle Run
• :15 Rest

Wednesday 2018.02.21

Feb 20, 2018

Strength

Every 1:30 x 10 sets:

• Slow clean pull + hang power clean + :03 pause in receiving position + front squat from pause + :03 Pause in bottom of squat

Click here for a demo of the complex.

Conditioning

In teams of 3, each athlete occupies a station, complete as many rounds as possible in 12:00:

• Station 1: Power Clean x 7 (115/75)
• Station 2: 20m Forward Crawl
• Station 3: Rest

Tuesday 2018.02.20

Feb 19, 2018

Skill Work

Every minute on the minute for 10:00:

• 6 Alternating Dumbbell Snatches

Work on the new standard.

Conditioning

Complete as many rounds as possible in 9:00:

• 3 Burpee Box Jump Overs (24/20)
• 40m Farmer’s Carry
• 6 Burpee Box Jump Overs
• 40m Farmer’s Carry
• 9 Burpee Box Jump Overs…

Continue adding three burpee box jump overs each round until the 9 minutes has expired.

Monday 2018.02.19

Feb 18, 2018

*Programming Note*

The Open starts this Thursday! That means we are officially “in-season.” Here is how the next five weeks will look:

Strength

Back Squat

• 4 x 3-5 @ 33X1

Conditioning

For time:

• 100/70 Calorie Bike or Row

Then, complete 3 rounds of:

• 20 Wall Balls (20/14)
• 50 Double Unders