Month: January 2021

OPEN PREP #3

“2020 Sucked”

AMRAP 20

20 Cal Row 

20 Burpees to Target  

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Thew 20-minute time domain is one of the more popular open tests. This one won’t look “exciting” on paper but it is one of the truest tests you will see throughout our Open Prep work. Not just because we want you to test rowing. Not just because we want you to test burpees. This is a pacing, conditioning, and mental toughness test that you KNOW you won’t ever need to stop during for more than 5-10 seconds. STAY TOUGH

Part 1: 

3 Rounds

12 DB Overhead Walking Lunges (6 R / 6 L)

12 Toes to Bar 

9 Overhead Squats*

9 Toes to Bar 

*9 Minute Cap

Round 1: 75/55

Round 2: 95/65

Round 3: 115/75

Part 2:

15 Minutes to find:

Heavy Snatch (from ground)

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Try to keep Part 1 intense ands fast-paced. Scale the weights/movements if needed to get this done under the cap. Part 2 will be our final heavy 1 RM Snatch day so we can build off those for percentage work. You should have decent idea what you are going after.

6 Rounds 

60 Double Unders 

25 Sit Ups

20 Hand Release Push Ups 

15 KB Swings

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Simple and to the point. You should be able to maintain individual movement splits throughout because of the time between repeated patterns and the complimentary style. This will come down to breathing, keep that in mind early!

Every 2:30 for 10 Sets

20/16 Cal Row (consistent medium to hard pace throughout)

5 Back Squats (building weight)

*Record heaviest weight 

*You should aim to have this done under 2:00 every set

*Suggested weights: Start at 50-55%, try to end at 75+%

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This is a CONDITIONING focus. We want to move weight, yes. But you need to move weight while tired and that will mean you need to try and get the rowing done in under 1:10 each set. Give yourself a QUICK breather, then go squat.

Get as far as you can in 25 minutes:

18 Chest to Bar Pull Ups 

18 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

15 Chest to Bar Pull Ups 

15 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

12 Chest to Bar Pull Ups 

12 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

9 Bar Muscle Ups  

9 Handstand Push Ups

12 Hang Clean and Jerks (135/85) 

1 Minute rest

6 Bar Muscle Ups 

6 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

3 Bar Muscle Ups

3 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

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Keep enough in the tank for the barbell, as we expect you to try and cycle through multiple reps at a time there, no singles. Use your hip extension on all movements as much as possible to save your upper body, as this is going to burn those forearms, shoulders, and biceps in a hurry.

In Teams of 2 (1 working / 1 resting)

AMRAP 14

80/64 Cal Row buy in, then AMRAP remaining time

20 Wall Balls 

15 Thrusters (95/65)

10 Front Squats (95/65)

4 Minute Rest, then

AMRAP 14

80/64 Cal Row buy in, then AMRAP remaining time

20 KB Swings 

15 Sumo DL High Pull  (95/65)

10 Hang Snatch (95/65)

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There are several ways to attack a non-complimentary workout with a partner. Small sets with constant transitions? Or do an entire movement by yourself to ensure longer rest? Make a plan and try to stick to it.

OPEN PREP #2

“False Peak”

AMRAP 13

3 Deadlifts

5 Box Jump Overs (24/20) 

7 Toes to Bar 

*Rounds 1-4: 185/125

*Rounds 5-8-: 225/155

*Rounds 9+: 255/175

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Even though there deadlifts per set are low, that will be the pace-setter. Singles? Touch and go? This will be a very repetitive workout that tests your capacity in three different areas. Engine and gymnastics will be challenged. but that barbell needs to be planned around and approached with all of your attention every single time.

Every 4:00 for 7 Sets 

200/160 M Row 

10 Burpees to Target 

3 Unbroken Hang Cleans (power or squat)

*All work must be done under 3:00

*Record heaviest set

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The goal here is to lift heavy weight first, go fast second. Keep that in mind before you sell out on the row + burpee. Find a smooth and repeatable pace and allow yourself to attack the barbell. You will be getting MORE than a minute of rest each round.

24-18-12

Alternating Step Ups 

Push Ups 

KB Swings 

2 minute rest 

24-18-12

Alternating Reverse Deficit Lunges (4”)

Strict Press (45/35)

KB Swings 

2 Minute Rest 

24-18-12

Alternating Pistols

Strict Press

KB Swings

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Each triplet has 54 reps of each respective movement. This is really going to add up but make no mistake, this will very much be about the pistols at the end and the vertical press throughout. Push the pace and allow all of the single leg that comes before those pistols loosen you up and prepare the movement pattern we will be working on for weeks.

Part 1:

2:00 on / 1:00 off for 3 Sets 

Set 1:

12 Alternating Hang DB Clean and Jerk

12 Toes to Bar 

Max Wall Balls 

Set 2: 

12 Toes to Bar 

12 Wall Balls 

Max Alternating Hang DB Clean and Jerk

Set 3:

12 Wall Balls

12 Alternating Hang DB Clean and Jerk 

Max Toes to Bar 

*Add all total rep portions for one total score

Part 2: 

EMOM 5 

1 Hang Snatch + 1 Snatch

EMOM 5 

1 Snatch 

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Part 1 looks like a lot, but it won’t be when it comes to total volume. The goal there is intensity and fluidity within all the movements. This should, like last week, get you ready to snatch in part 2. If you were here last Thursday, try to match your final weight in the last 3-4 sets. All singles.