Workout of the Day

2019 Open Cycle Week 5 Day 2 1. Warm Up  Primer 2x AMRAP 3 Minutes 15 Empty Bar OHS 10 Calories on  Bike 2. Lift   Squat Snatch 7×1 @ 85-90% Rest as needed 3. Metcon – For Time AMRAP 10 Minutes 30m UB  2kb Front rack  Carry 32/24 30 HSPU 30 Toes to Bar 4. Mobility Hallow Hold 4x 30/10 https://youtu.be/v-usczgtDQc    

2019 Open Cycle Week 5 Day 1 Scenario #1 – Training Day, Scenario #2 Open Workout Re-do 1. Warm Up  4 Rounds 10 Goblet Squats 10 Push Ups 10 Band Pull Aparts 2. Lift   Push Jerk Find 1RM 3. Metcon – For Time AMRAP 20 Minutes 500 Row 30 Alternating Pistols 100 Double Unders 4. Mobility Plank rotation 4x 30/10 https://youtu.be/VrHNJXoSyXw

2019 Open Cycle Week 4 Day 5 1. Warm Up  6min AB (1+1) 2 rounds of: 8 GoodM. + PVC Pass THR+ Bent over ROW + Hang Scap Circles 4 rounds of: 100m Row/AB/Row/AB 4x Muscle Snatch/Power/Muscle Snatch/Power 4x BarF. Burpees 4x Pullups/C2B/2rep Bar Mu's 2. Metcon – For Time 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes 4. Cool Down Post WOD Flush, 5 minutes on Bike or Rower at conversational pace. https://youtu.be/ODoESDUETCQ

2019 Open Cycle Week 4 Day 3 1. Warm Up  60m bear walk + sally up sq challenge 2. Gymnastic  muscle ups progression 3. Metcon – For Time Every 7min. x 5 rounds: 15/12 Cal Bike 15/12 Cal Row 30 Slamm Balls 15 Toes-To-Bar 10 Push Press 95/65+ Try to finish each round as fast as possible and rest the remainder of the time. 4. Mobility Side rotation plank https://youtu.be/RXlHKL_NEN8

2019 Open Cycle Week 4 Day 3 1. Warm Up  3 Rounds :30 Wallsit :60 slam balls :90 Plank Hold 2. Lift – For Weight Front Squat 5×3 (Start around 85%) Rest as needed 3. Metcon – For Time AMRAP 12 Minutes 15/10 Calories on AB 10 Chest to Bar Pull Ups 5 sq Clean 80/50kg 4. Mobility – For Time Hallow Hold 8x 20/10 https://youtu.be/yTNZ9PQKWEw    

2019 Open Cycle Week 4 Day 2 1. Warm Up  AMRAP 3 Minutes 30 Double Unders 10 KB Swings 10 Pull Ups 2. Lift – For Weight Thruster 6×2 @ 80-85% Drop and Reset Rest as needed 3. Metcon – For Time 3 Rounds 80 Double Unders 40 DB Snatch 50/35lbs 4. Mobility – For Time V ups 6x 20/10 https://youtu.be/9520DJiFmvE

2019 Open Cycle Week 4 Day 1 Scenario #1 – Regular Training Day 1. Warm Up  3 Rounds 20 slam balls 10 Calorie Row 10 Light DB Thrusters 2. Strenght  Push Jerk 4×3 Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate 3. Metcon – For Time 5 Rounds 250/200m Row 20 KB Swings 70/53lbs 10 Strict Pull Ups 4. Mobility – For Time Turkish sit up 12x https://youtu.be/VrHNJXoSyXw