March 27, 2019

September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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June 27th-June 2nd

July 3, 2016

 

 

Monday 27th

 

WARMUP:

"The Matt Chan Warmup"

CONDITIONING:
5–10–15–20–15–10–5 reps for time:
Overhead Squats (115/75lbs)
Toes-to-bar

 

Tuesday 28th

 

WARMUP: 

 

 

STRENGTH:

20 mins to find your 3RM Deadlift, AND get 3 sets of Max Chin-Ups (Space out the Chin-Up Maxes appropriately)

 

CONDITIONING:

12 min AMRAP

6 Strict Shoulder Press
6 Strict Pullups
15 KB Swing 
15 Double Unders 

 

 

Wednesday 29th

STRENGTH:

Every 3 mins, for 5 sets (15 mins) HEAVY

5 Front Squat -no racks (Squat Clean the first rep, then squat 4 more reps)
5 Bench Press 

Your fifth set should be the heaviest. Build as you go along.

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CONDITIONING: (11 mins)

3 min AMRAP

3 Hang Squat Cleans 
6 Push Ups 
9 Dips 

**Rest 1 min

3 min AMRAP

3 Hang Squat Cleans 
6 Push Ups 
9 Dips 

**Rest 1 min

3 min AMRAP

3 Hang Squat Cleans 
6 Push Ups 
9 Dips 

 

Thursday 30th

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0:00-10:00

WARMUP:

12:00-22:00

Advanced: Run 4 laps

Intermediate: Run 3 laps

Basic: Run 2 lap

30:00-54:00

60 seconds at each station, for 24 mins (6 rounds)

Station 1: Row for 60 seconds

Station 2: Rest for 60 seconds

Station 3: Airdyne Bike for 60 seconds

Station 4: Rest for 60 seconds

54:00-60:00

Tell Coach Mackle how much you love running, and fast paced interval training. Foul language is encouraged:-D

 

Friday 1st

 

EVENT DAY:

Granite Games Qualifier Event To be announced Thursday night

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