Saturday
2016 OPEN ATHLETES
1. Conditioning
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 1.5/1
9 Burpees
9 KBS,
9 Box Jumps
These Saturday conditioning sets are designed to replicate the stimulus of an Open-like workout. The loading, scheme, format and movements may not be what we have traditionally seen in the Open, but that doesn’t diminish their validity as tests or potency for preparing you for the metabolic conditioning that we’ll see in the Open. There is a reason the volume is very low on Saturdays for Open athletes. Treat these WODs with respect and give them everything they deserve – no gaming, nothing less than your best effort. Go get it.
2. Focus Work
EMOM 10: 1-5 reps of goat movement (any week movement they have)
What is a goat?
Goats are weaknesses. If you want to compete in this sport, you MUST work on them.
 
Friday FRAN DAY!
Fran 21-15-9
Thrusters
Pull ups
 
Strength
5 x 3 deadlift climbing
 
Thursday
2016 OPEN ATHELTES
2. Strength
A. Heavy 2-rep Front Squat
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.
WOD
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20 over bar burpees
25 Abmat Sit ups
Rest 1 min between rounds
 
Wednesday
EOMOTM x 12
Deficit Handstand push ups.
Muscle up catch x 3
 
5 rounds
Run 100m
Rest 60 seconds
Row 200m
Rest 60 seconds
Score = total time working
 
Tuesday
2. Snatch
8 mins to establish 3-rep heavy Overhead Squat
5 mins to find 2-rep heavy Snatch Balance
5 mins to find 1-rep heavy High Hang Squat Snatch
3. Strength
5×5 Heavy thrusters
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
 
Monday
Strength
4×10 Back Squat, climbing
Gymnastics
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets
“Black and Blue”
5RFT:
10 Power Cleans RX  50/25kg  RX + 60/40
10 Burpees