Apr 13, 2015
Strength
Every minute on the minute for 12 minutes, alternate:
- 5 Power Cleans – Start at ~50% of max clean and try to add weight each round
- 8-10 Target Burpees – don’t work longer than 40 seconds
Conditioning
9 Minutes, as many rounds as possible:
- 15 Air Squats
- 10 Push Ups
- 10 Toes to Bar
- 10 Deadlifts (185/130)
Apr 12, 2015
Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, 8-8-8-8
Conditioning
Option 1 (Not optional for Festivus athletes):
3 Rounds:
Rest 2 minutes
Option 2:
4 Rounds (10 total runs):
- 2 minutes to complete 200m sprint, then max effort handstand push-ups in time remaining (stop before failure or appreciable form breakdown)
Rest 90 seconds
- 2 minutes to complete 200m sprint, then max effort strict pull ups or ring rows in time remaining (stop before failure or considerable form breakdown)
Rest 90 seconds
Apr 9, 2015
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift, 3-3-3-3
Conditioning
Three Rounds:
- 25 Air Squats
- 15 Hand Release Push Ups
- 15 Toes to Bar
- 15 Deadlifts (185/130)
Rest 1 minute then:
- 1 minute max double unders
Apr 7, 2015
Steve and Gabby tackling 15.1 on the first day of the Open
Strength
Work to a heavy single snatch.
Conditioning
12 minutes, as many rounds as possible:
- 10 Push Press (115/75)
- 20 Box Jumps 20″
- 40 Double Unders
Apr 6, 2015
Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy set of 5 for the day, then two drop sets at 90%
Conditioning
With a continuously running clock:
- 0:00 to 3:00 – Row max meters
- 3:00 to 5:00 – Max Wall Ball
- 5:00 to 7:00 – Rest
- 7:00 to 13:00 – AMRAP:
- 6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
- 6 Bar Over Burpees (Festivus standard – you do NOT have to jump)
- 13:00 to 14:00 – Rest
- 14:00 to 15:00 – Max Double Unders
