Saturday/Sunday Oct 5/6
All Body Build. Athleticism and Challenge
9 Min EMOM . 45 s Work / 15s rest
Light DB Push Press
Barbell Primer for movements below
5 x Barbell Clean / Front Squat / Push press. Choose a weight you can go unbroken on RD 1 . Should be moderately heavy but not crushing. Max weight 135/95
After Each Round Preform 1 Round Cindy
( 5 x Pull Up/ 10 x Push Up/ 15 x Squat)
30 Min TC
All Body Challenge . Team work . Power Endurance
9 Min Emom. 45s work 15s Rest.
45 Sec Row
45 secMountain Climbers
45 Sec High Knees
3 x 10 Min Events. Athletes can rest once event is completed. 10 Min Time Cap on all events.
1: Tailpipe :Two Players. Each Player Must Row 250m x3. Whilst one player is rowing their partner must be holding Kbs in the rack position. Max Weight 53/35. Take as little rest as possible. The harder you go on the row the less your partner will suffer with the KettleBells .
2: 5 x Synchro Devils Press + 200m Ski, 10 Pull Each Relay Method . 6 Rds. On Devils Press both player must have chest on floor at same time and in OH position at same time .
3: 800m Run as a team , transitioning every 100m / 40 total Burpees - 5 rep each then tag / 800m Run as a team, transitioning every 100m.
It’s our last workout before the Open starts. Let’s throw the finishing touches on our preparation today.
400 Meter Easy Run
Then, 30 Seconds with empty barbell // 10 Second Transition
Strict Press & Reach
Slow Air Squats
Hang Power Cleans
With a partner, and within a 16 minute window, establish a heavy complex of:
Clean + Jerk + Jerk + Clean + Jerk
To be completed with a partner, but athletes do not have to complete run together.
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)
10:00 - 13:00
13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 - 23:00
23:00 - 27:00
400 Meter Run
Max Thrusters (95/65)
Warm Up: PVC Pipe Sequence
30s Each x 3 Rounds
Glute Bridge Hip Thrusts
Superman (Alt Arm/Leg)
E2M x 6 Min (3 Sets)
1 Min Rest Btwn
12 Push Up to Side Plank
Remainder of time: Ski
12 Weighted Step Ups
Remainder of time: Run
8/8 Heavy DB SL Deadlift
Remainder of time: Bike
12-18 Pikes on Rower
Remainder of time: Row
Lets Save our legs, for MAX out week in Build
Power Snatch - 90% x 1 x 5
Power Clean - 90% x 1 x 5
KB TGU - build to a heavy single (L+R=Single)
DB Snatch - build to a heavy single (L+R=Single)