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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July 25th-30th

July 31, 2016

 

 

Monday 25th

STRENGTH:
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

***Build in Weight over the 10 sets

 

CONDITIONING:

3RFT
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

Tuesday 26th

CONDITIONING:

Teams of two must complete a total of 4 sets each as quickly as possible of:


Row 500 Meters

5 Push-Ups
5 Box Jumps
5 Push-Ups
5 Box Jumps
5 Push-Ups
5 Box Jumps

Run 400 Meters

Teammates attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

 

Wednesday 27th

 

STRENGTH:
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

 

CONDITIONING:
12 min AMRAP

12 Alternating Reverse Lunges 
9 Toes to Bar or 12 V-Ups
6 Handstand Push-Ups or L-Seated DB Presses

 

Thursday 28th

STRENGTH:
Four sets of:
8 Bent-Over Barbell Row 
**Rest 60 seconds
30 seconds in an L-Sit Hold
**Rest 60 seconds

CONDITIONING:
5RFT

5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots

 

 

Friday 29th

 

STRENGTH:
Every 2 minutes, for 20 minutes (10 sets):
2 Squat Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

 

CONDITIONING:
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Plate Burpees 
Run 800 Meters
20 Plate Burpees 
10 Squat Snatches (135/95 lbs)
Run 400 Meters

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