31 Mar 17
A. 15 Min HS Walk Practice B. 5 Sets
3 Muscle Clean + 2 Strict Press C. EMOM10
5-8 Strict TTB
D. AMRAP15
3 Strict Pull-up
6 Push-up
9 Air Squat
10 Cal AB
80% Effort
30 Mar 17
A. AB 20 MIN
Every 4 min complete
4 sRMU
4 sCTB
4 sHSPU B. Row 20 min
Every 4 min complete
4 RMU
4 BMU
4 HSPU
29 Mar 17
Rest Day!!
28 Mar 17
A. 25-45 min RTW
1. AB
2. Jump rope single
3. Row
4. Jog B. Mobility as needed
27 Mar 17
Today is your last chance. Give it everything you have! The rest of this week will be either off or you will have some easy work to do. It's time to let your mind and body recover before the next phase of training that starts next week. Only 47 more weeks to get fitter. Awesome job this Open! A. 15 Min Aerobic warm-up
...get nice and warm B. Shoulder and hip openers
C. AMRAP4
10 AKBS 53/35
15 Air Squat
10 Push-up D. Work up to a snappy Thruster double...quickly E. 5 Thr
26 Mar 17
17.5 Prep Day A. 15 Min Aerobic warm-up
...get nice and warm B. Shoulder and hip openers
C. AMRAP4
10 AKBS 53/35
15 Air Squat
10 Push-up D. Work up to a snappy Thruster double...quickly E. 5 Thrusters
10 DU
5 Burpees
rest 2 min
x 4-6
Once you feel like you're ready to go cut it and cool down. Get ready for tomorrow.
25 Mar 17
A. 25-45 min RTW
1. AB
2. Jump rope single
3. Row
4. Jog B. Mobility as needed
24 Mar 17
A. 17.5 10 RFT
9 Thrusters 95/65
35 DU
17.5 The end is here!
The open wouldn't be complete without thrusters. The simplicity will make this painful. 17.5 10 RFT
9 Thrusters 95/65
35 DU Initial thoughts: This is going to hurt and test your mental toughness. Make sure your overhead position feels better than it ever has. Set up your rope parallel to the bar so you can SET the bar down, turn around and grab your rope. Stay present and switched on during your sets of double-unders. When you complete you double-unders SET your handles do
23 Mar 17
A. Push Press 2, 2, 2, 2, 2
rest 3 min B. Every 90 sec for 3 Sets
1 Round of DT 155/105
C. 3 Rounds Row 500
20 Wallball 20/14
15 Burpee increase pace D. Z1 10 Min
