(0-5)
Today we have an EMOM. This training style is fun to keep everyone in the same flow, jam out to whatever coach will allow and focus on refinement with a touch of high breathing. Of course we want you to focus on the lift–it should be heavy and hard throughout the 6 rounds. The pull ups and burpees will add up as we progress through the workout, but at first the simple goal is quality execution and awareness. This style of “stop and go” training can be used to make movements better so that when they appear in workouts for time or AMRAP’s you move faster and smoother with less effort. And this, we like! Faster times and more reps, and even perhaps more load without more suffering? Yep, sign us up because that is where the results lie.
General Warm Up (5-12)
2 rounds:
:20 Medball Deadlift, Rest :10
:20 Ring Rows, Rest :10
:20 Medball Front Squat, Rest :10
:20 Box Step Ups, Rest :10
:20 Medball Hang Squat Clean, Rest :10
:20 Inchworms, Rest :10
Specific Warm Up (12-32)
Pullup:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
3x Kip, Kip, Pullup (work on body control and timing)
5 Pullups (or scaling option)
BBJO:
4 Box Jump Over (low height)
4 Box Jump Over (workout height)
2 Burpee Box Jump Over (stepping burpee up)
2 Burpee Box Jump Over (jumping burpee up)
*See which BBJO they like better
Squat Clean:
3 Hang Jump and Shrug
3 Hang High Elbows
3 Hang Muscle Clean
3 Front Squat
6 Clean Drop (2 landing in quarter, 2 landed parallel, 2 landing full depth)
3 Hang Squat Clean
3 Squat Clean
RXConditioning (32-56)
Every minute on the minute x 24 minutes
1 – 3 Squat Clean
2 – 15 Pull Up
3 – 12 Burpee Box Jump Over (24/20′)
4 – REST
Goal here is to hit all the prescribed work while keeping focus on maximizing the squat clean load for all 6 rounds. The cleans can be done as singles. Score is the weight of your heaviest squat clean.
Intermediate:
Every minute on the minute x 24 minutes
1 – 3 Squat Clean
2 – 15 Pull Up (banded pull up, or reduce reps of RX)
3 – 12 Burpee Box Jump Over (20′ or stack plates)
4 – REST
Baseline:
Every minute on the minute x 24 minutes
1 – 3 Squat Clean
2 – 10 Pull Up (banded pull up or Inverted row)
3 – 6 Burpee line jump over (or low stack of plates)
4 – REST
(56-60)
1:00 Barbell Quad Smash (each side)
The next 2 weeks are not tied to any specific progression. As we exit the Open we are training to keep building our general physical preparedness and allow our members who have a chance to compete in Quarterfinals (top 25% in the WHOLE WORLD) to feel prepared. For the rest of us not looking on to Quarterfinals, it is a time for some great training all the same. We start with an EMOM to emphasize squat strength and push numbers up as best we can, so yes go heavy, while under fatigue. Tueday we have a 3 piece and no it’s not a chicken meal at Chick Fil A. We are talking about 3 different aspects of conditioning–they will look short, but they are mighty. On Tuesday the goal is movement and speed, and learning to spin that darn rope. Wednesday there is not a barbell or DB in sight, so if you are a body weight ninja, you’ll love this day. If you are not and you love lifting weights, then you are actually who need this day the most! Train those weaknesses people! Transitions will need to be a priority here for those moving fast so be mindful how we set up for the workout and respect the fingers of those wall walking while you may be at the rig. Thursday is another flow or go to keep the theme we’ve executed through the Open. It’s a great place for it for anyone who has been grinding all week and wants to come for a great “sweat session and be in the gym” and still fruitful for those who this may only be training day 1 or 2 for the week and need to get after it! Friday we have a Quarterfinals style workout that, like usual, is fun for all and can be scaled for anyone! It will involve 2 back to back pieces that differ strongly from each other. The goal is to push our tempo in part 1 and see how we can manage a tired body and mind to still excel into part 2!