OPEN GYM 10AM to Noon
Strength/Skill
EXTENDED WARM-UP
10:00 Turkish Get-Up Play
Workout
AMRAP x 25 MINUTES
MODERATE PACE THROUGHOUT
500m Row
5 DBL KB DL (70/53)|(53/35)
50 Single Unders
5 DBL KB DL (70/53)|(53/35)
40 Walking Lunges
5 DBL KB DL (70/53)|(53/35)
30 Hanging Knee Raise
5 DBL KB DL (70/53)|(53/35)
20 HR Push-ups
5 DBL KB DL (70/53)|(53/35)
10 Ring Rows
Workout
EACH EFFORT FOR TIME
4 ROUNDS FOR TIME
4 Burpees
10 Push Jerk (135/95)|(95/65)
100m Sprint
-Rest 2:00-
3 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
100m Sprint
-Rest 2:00-
2 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
100m Sprint
COOL DOWN
Flow Stretching – Hammies & Shoulders
Strength/Skill
SKILL DEVELOPMENT
10:00 Bar Muscle-Up Development & Scaling
Workout
FOR TIME
50 Alt.DB Snatch (50/35)
30 Single DB Front Rack Box Step-Ups (24/20)
20 Bar Muscle-Ups
30 Single DB Front Rack Box Step-Ups (24/20)
50 Alt. DB Snatch
15:00 Cap — Get as far as you can!
EVERY 10:00 FOR 30:00 COMPLETE…
FOR TIME
Row 1k
40 Sit-ups
30 Calorie Bike
*Score is time to complete all work within 10:00. Start new round at each 10:00 mark.
CORE FINISHER
3 SETS
1:00 Tuck Hold
:30 Side Plank
:30 Side Plank
30 Bicycle Crunches
Strength/Skill
BUILD TO…
3RM Back Squat
Workout
EMOM x 18 MINUTES
Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders
Min 2 – 10 Burpee Over Bar + 30 Double Unders
Min 3 – Rest
COOL DOWN
5:00 Slow Pedal on Bike
