Wednesday 3-13-19

Strength
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (:03 in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a :03 pause in the bottom of the squat.

W.O.D.
Rotating stations "On the 1:30" x 18:00 (Twice through)*:
Station #1 - 1:00 Moderate Row/Bike/Run
Station #2 - 10 Thrusters (95/65) + 5 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Run
Station #4 - 10 Overhead Squats (95/65) + 1-2 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Run
Station #6 - 10 Deadlifts (225/155)

*Athletes should stagger start or begin on different stations so only one deadlift bar is needed for athletes using the same weight


These workouts are meant to keep the blood moving and conditioning up as we train through the Open; however, if the amount of volume causes an abnormal amount of soreness or exhaustion, reduce the reps or weight. These are a primer for the intensity of the Open workouts.

Tuesday 3-12-19

W.O.D.
2 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Cleans (2 DBs; 50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Accessory
Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

Friday 3-8-19

W.O.D.
19.3

Thursday 3-7-19

W.O.D.
Row
5 rounds:
250m moderate
250m faster
250m fast
1:00 rest b/w sets

*no rest between 250m intervals

Wednesday 3-6-19

Skill
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

work on MU progressions
also take time to work on kip swings,
pull-ups, C2B pull-ups

W.O.D.
On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch

**scale reps to make the minutes manageable
try to get :15-:30 of rest every minute

Tuesday 3-5-19

W.O.D.
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Monday 3-4-19

W.O.D.
Minutes 0:00-7:00
Overhead Squat
Build to a Heavy Single

Minutes 7:00-12:00
Snatch Balance
Build to a Heavy Single

Minutes 12:00-20:00
Hang Squat Snatch
Build to a Heavy Single

OR

19.2 Retest

Accessory
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.