Open Workout 14.1
today is opening day for the 2014 competition season. have gone through large amounts of volume and have really turned up the conditioning leading to this day. time to put it all to use.
a) warm up/dynamic exercises- keep your warm up the same. whatever you do on a daily basis, stick with it. no need to change things now, unless your typical warm up is just absolutely terrible.
b) 3 rounds (not for time)
1) 20 double unders
2) 10 good mornings (with empty barbell)
3) 5 hang power snatch (with empty barbell)
c) OPEN WORKOUT 14.1
10:00 amrap
1) 30 double unders
2) 15 power snatches 75#/55#
d) 2-2-2-1-1-1 back squats (heavy) (rest 1:30)
Thursday, February 27, 2014
Thursday February 27, 2014
active recovery day
5 rounds (@ an easy pace)
1) row 250m
2) 15 air squats
3) 10 ball slams 30#
4) airdyne 15 calories
easy pace meaning about 60-70%. this is meant to get the body flushed out and the lungs working a bit. anything more, and it won't be a type of recovery. enjoy the release of 14.1 tonight, can't wait to see some burpees.
5 rounds (@ an easy pace)
1) row 250m
2) 15 air squats
3) 10 ball slams 30#
4) airdyne 15 calories
easy pace meaning about 60-70%. this is meant to get the body flushed out and the lungs working a bit. anything more, and it won't be a type of recovery. enjoy the release of 14.1 tonight, can't wait to see some burpees.
Wednesday, February 26, 2014
Wednesday February 26, 2014
session 1
a) 5:00 row @ z1
b) 1:00 row @ <1:42 pace
1:00 recovery
x 10 sets
c) 5:00 row @ z1
session 2
a) 3 rounds (not for time)
1) 5 muscle ups
2) 10 ghd sit ups
3) 15m handstand walk
b) 5x5 push press (moderate. do not go heavy) (rest 1:30)
c) 10:00 ascending ladder (2-2/4-4/6-6/etc)
1) ring dips
2) overhead squats 115#
3) chest to bar pull ups
--then, immediately--
d) 2:00 amrap- burpees to 6"
a) 5:00 row @ z1
b) 1:00 row @ <1:42 pace
1:00 recovery
x 10 sets
c) 5:00 row @ z1
session 2
a) 3 rounds (not for time)
1) 5 muscle ups
2) 10 ghd sit ups
3) 15m handstand walk
b) 5x5 push press (moderate. do not go heavy) (rest 1:30)
c) 10:00 ascending ladder (2-2/4-4/6-6/etc)
1) ring dips
2) overhead squats 115#
3) chest to bar pull ups
--then, immediately--
d) 2:00 amrap- burpees to 6"
Tuesday, February 25, 2014
Tuesday February 25, 2014
a) 3 rounds (not for time)
1) 40 double unders
2) 10 handstand push ups (5 strict + 5 kipping)
3) 10 alternating pistols
b) 15:00 to establish a heavy complex
power clean + full clean + power jerk
c) 3:00 amrap__3:00 rest__6:00 amrap__6:00 rest__complete
1) 30 handstand push ups
2) 25 thrusters 105#
3) 20 toes to bar
4) 15 box jumps 30"
5) 10 squat snatches 155#
(complete 4 man makers 45# after each exercise)
1) 40 double unders
2) 10 handstand push ups (5 strict + 5 kipping)
3) 10 alternating pistols
b) 15:00 to establish a heavy complex
power clean + full clean + power jerk
c) 3:00 amrap__3:00 rest__6:00 amrap__6:00 rest__complete
1) 30 handstand push ups
2) 25 thrusters 105#
3) 20 toes to bar
4) 15 box jumps 30"
5) 10 squat snatches 155#
(complete 4 man makers 45# after each exercise)
Sunday, February 23, 2014
Monday February 24, 2014
session 1
a) 5:00 airdyne @ z1
b) airdyne 1:00 @ 85%
airdyne 1:00 @ slow spin
x 10 sets
c) 5:00 airdyne @ z1
session 2
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 box jumps 30" (step down)
b) emotm x 20:00
odd) 2 muscle ups + 1 burpee muscle up
even) 15 wall balls 20#
c) 3 rounds (for time)
1) 7 deadlifts 315#
2) 14 bar facing burpees
3) 50 double unders
a) 5:00 airdyne @ z1
b) airdyne 1:00 @ 85%
airdyne 1:00 @ slow spin
x 10 sets
c) 5:00 airdyne @ z1
session 2
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 box jumps 30" (step down)
b) emotm x 20:00
odd) 2 muscle ups + 1 burpee muscle up
even) 15 wall balls 20#
c) 3 rounds (for time)
1) 7 deadlifts 315#
2) 14 bar facing burpees
3) 50 double unders
Saturday, February 22, 2014
Saturday February 22, 2014
a) 3 rounds (not for time)
1) 10 sandbell/slam ball slams 40#
2) 10 alternating dumbbell snatch 70#
3) 10 hip extensions
b) 5 rounds (rest 3:00 between rounds)
1) 30 wall balls 20#
2) 20 double unders
3) 6 muscle ups
c) sprints
10 x :30 hard, :30 rest
1) 10 sandbell/slam ball slams 40#
2) 10 alternating dumbbell snatch 70#
3) 10 hip extensions
b) 5 rounds (rest 3:00 between rounds)
1) 30 wall balls 20#
2) 20 double unders
3) 6 muscle ups
c) sprints
10 x :30 hard, :30 rest
Thursday, February 20, 2014
Friday February 21, 2014
a) emotm x 20:00 (10 sets of each)
odd) 8 burpees to 6"
even) 3 tNg power snatch (115#+)
(use 115# the first set, then add weight each minute until you reach a heavy set)
b) 3 rounds
1) 10 power cleans 205#
2) 7 shoulder to overhead 205#
3) 4 wall walks
4) 1 rope climb
odd) 8 burpees to 6"
even) 3 tNg power snatch (115#+)
(use 115# the first set, then add weight each minute until you reach a heavy set)
b) 3 rounds
1) 10 power cleans 205#
2) 7 shoulder to overhead 205#
3) 4 wall walks
4) 1 rope climb
Wednesday, February 19, 2014
Thursday February 20, 2014
a) 3 rounds (not for time)
1) 10 db push press 50#
2) 10 alternating pistols
3) 10 ghd sit ups
b) 3x5 strict press (medium weight) (rest 1:30)
c) death by:
1) handstand push ups
2) thrusters 100#
3) chest to bar pull ups
(for this workout, begin with 1 of each movement the first minute, then 2 of each the second minute, and so on until you cannot finish the # of reps for each movement within the minute)
1) 10 db push press 50#
2) 10 alternating pistols
3) 10 ghd sit ups
b) 3x5 strict press (medium weight) (rest 1:30)
c) death by:
1) handstand push ups
2) thrusters 100#
3) chest to bar pull ups
(for this workout, begin with 1 of each movement the first minute, then 2 of each the second minute, and so on until you cannot finish the # of reps for each movement within the minute)
Tuesday, February 18, 2014
Wednesday February 19, 2014
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 ring dips
3) 10 toes to bar
b) emotm x 10:00
20 double unders + 3 muscle ups
c) 21-18-15-12-9-6-3
1) overhead squats 95#
2) box jumps 24"
1) 10m handstand walk
2) 10 ring dips
3) 10 toes to bar
b) emotm x 10:00
20 double unders + 3 muscle ups
c) 21-18-15-12-9-6-3
1) overhead squats 95#
2) box jumps 24"
Tuesday February 18, 2014
recovery day
this week is serving as a deload week before we begin the Open phase next week. we will be working out tomorrow-saturday, and taking sunday off. getting into the Open schedule.
this week is serving as a deload week before we begin the Open phase next week. we will be working out tomorrow-saturday, and taking sunday off. getting into the Open schedule.
Sunday, February 16, 2014
Sunday February 16th, 2014
session 1
1000m row
60 calorie airdyne
10 burpees
500m row
40 calorie airdyne
30 burpees
250m row
20 calorie airdyne
50 burpees
session 2
a) emotm x 10:00- 2 muscle ups
b) 10:00 to work to a heavy snatch single
c) 5 kb swings 70#
10 muscle ups
10 kb swings 70#
8 muscle ups
15 kb swings 70#
6 muscle ups
20 kb swings 70#
4 muscle ups
25 kb swings 70#
2 muscle ups
1000m row
60 calorie airdyne
10 burpees
500m row
40 calorie airdyne
30 burpees
250m row
20 calorie airdyne
50 burpees
session 2
a) emotm x 10:00- 2 muscle ups
b) 10:00 to work to a heavy snatch single
c) 5 kb swings 70#
10 muscle ups
10 kb swings 70#
8 muscle ups
15 kb swings 70#
6 muscle ups
20 kb swings 70#
4 muscle ups
25 kb swings 70#
2 muscle ups
Saturday, February 15, 2014
Saturday February 15th, 2014
Happy Birthday to Danny Burk!
a) 3 rounds (not for time)
1) 10 kb swings 53#
2) 10 hip extensions
3) 30 double unders
b) Open workout 13.4
7:00 amrap ladder (3-3/6-6/9-9/etc)
1) clean and jerk 135#
2) toes to bar
c) 10:00 row @ z1
a) 3 rounds (not for time)
1) 10 kb swings 53#
2) 10 hip extensions
3) 30 double unders
b) Open workout 13.4
7:00 amrap ladder (3-3/6-6/9-9/etc)
1) clean and jerk 135#
2) toes to bar
c) 10:00 row @ z1
Thursday, February 13, 2014
Thursday February 13th, 2014
session 1
5:00 row @ z1
___1:00 break___
10 x 300m row @ 90% (walk rest 1:00)
___1:00 break___
5:00 row @ z1
session 2
a) 3 rounds (not for time)
1) 10 goblet squats 60#
2) 10 box jumps 24" (step down)
3) 10 hip extensions
b) 2-2-2-1-1-1 back squats (heavy) (rest 1:30)
c) perform with a 15:00 running clock
1) 1:00 amrap- burpees
2) 2:00 amrap- air squats
3) 3:00 amrap- man makers 45#
4) 4:00 amrap- clean and jerks 185#
5) 5:00 amrap- 1-1/2-2/3-3/etc- chest to bars + ring dips
d) accumulate 3:00 plank hold
5:00 row @ z1
___1:00 break___
10 x 300m row @ 90% (walk rest 1:00)
___1:00 break___
5:00 row @ z1
session 2
a) 3 rounds (not for time)
1) 10 goblet squats 60#
2) 10 box jumps 24" (step down)
3) 10 hip extensions
b) 2-2-2-1-1-1 back squats (heavy) (rest 1:30)
c) perform with a 15:00 running clock
1) 1:00 amrap- burpees
2) 2:00 amrap- air squats
3) 3:00 amrap- man makers 45#
4) 4:00 amrap- clean and jerks 185#
5) 5:00 amrap- 1-1/2-2/3-3/etc- chest to bars + ring dips
d) accumulate 3:00 plank hold
Tuesday, February 11, 2014
Wednesday February 12th, 2014
a) 3 rounds (not for time)
1) 3 wall walks
2) 10 db push press 50#
3) 10 ghd sit ups
b) 10:00 to a heavy 2-rep close grip bench
c) 45 double unders (buy-in)
10 rounds:
1) 15 wall balls 20#
2) 3 muscle ups
45 double unders (buy-out)
d) 3x20 hollow rocks (rest 1:00)
1) 3 wall walks
2) 10 db push press 50#
3) 10 ghd sit ups
b) 10:00 to a heavy 2-rep close grip bench
c) 45 double unders (buy-in)
10 rounds:
1) 15 wall balls 20#
2) 3 muscle ups
45 double unders (buy-out)
d) 3x20 hollow rocks (rest 1:00)
Monday, February 10, 2014
Tuesday February 11th, 2014
session 1
10:00 airdyne @ z1
---(2:00 break)---
10 x :40 @ 90% + :20 slow spin
---(2:00 break)---
10:00 airdyne @ z1
session 2
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 alternating pistols
b) emotm x 12:00
odd) 15 burpees to 6"
even) 50 double unders
c) 10:00 ladder amrap (3-3/6-6/9-9/etc)
1) thrusters 95#
2) toes to rings
10:00 airdyne @ z1
---(2:00 break)---
10 x :40 @ 90% + :20 slow spin
---(2:00 break)---
10:00 airdyne @ z1
session 2
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 alternating pistols
b) emotm x 12:00
odd) 15 burpees to 6"
even) 50 double unders
c) 10:00 ladder amrap (3-3/6-6/9-9/etc)
1) thrusters 95#
2) toes to rings
Sunday, February 9, 2014
Saturday, February 8, 2014
Saturday February 8th, 2014
session 1
a) open workout 13.1
17:00 amrap
40 burpees (to 6")
30 snatches 75#
30 burpees (6")
30 snatches 135#
20 burpees (6")
30 snatches 165#
10 burpees (6")
AMRAP snatches 210#
b) row 2k @ cool down pace
session 2
a) emotm x 10--> 2 muscle ups
3:00 break
b) 300 double unders
20 muscle ups
a) open workout 13.1
17:00 amrap
40 burpees (to 6")
30 snatches 75#
30 burpees (6")
30 snatches 135#
20 burpees (6")
30 snatches 165#
10 burpees (6")
AMRAP snatches 210#
b) row 2k @ cool down pace
session 2
a) emotm x 10--> 2 muscle ups
3:00 break
b) 300 double unders
20 muscle ups
Friday, February 7, 2014
Thursday, February 6, 2014
Thursday February 6th, 2014
session 1
emotm x 30--> row 125m
(start out @ about 70% and work up to 100% for the last 4-5 sets)
session 2
a) 3 rounds
1) 10 kb swings 70#
2) 10 hip extensions
3) 10 wall balls 25#
b) 3x2 back squats (heavy) (rest 1:30)
c) 3x1 back squats (heavy) (rest 1:30)
d) 15 ring dips + 15 handstand push ups (4" deficit) + 12 power cleans 185# + 12 bar facing burpees + 9 man makers 40# + 36 double unders + 12 ring dips + 12 hspu (4") + 9 power cleans (185#) + 9 bar facing burpees + 6 man makers + 24 double unders + 9 ring dips + 9 hspu (4") + 6 power cleans (185#) + 6 bar facing burpees + 3 man makers 40# + 12 double unders
emotm x 30--> row 125m
(start out @ about 70% and work up to 100% for the last 4-5 sets)
session 2
a) 3 rounds
1) 10 kb swings 70#
2) 10 hip extensions
3) 10 wall balls 25#
b) 3x2 back squats (heavy) (rest 1:30)
c) 3x1 back squats (heavy) (rest 1:30)
d) 15 ring dips + 15 handstand push ups (4" deficit) + 12 power cleans 185# + 12 bar facing burpees + 9 man makers 40# + 36 double unders + 12 ring dips + 12 hspu (4") + 9 power cleans (185#) + 9 bar facing burpees + 6 man makers + 24 double unders + 9 ring dips + 9 hspu (4") + 6 power cleans (185#) + 6 bar facing burpees + 3 man makers 40# + 12 double unders
Wednesday, February 5, 2014
Wednesday February 5th, 2014
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 db push press 45#
3) 10 ghd sit ups
b) 10:00 to work to a heavy push press double
c) 7:00 muscle up technique work
d) 1) 3 rounds
12 overhead squats 135# + 8 toes2bar + 4 muscle ups
1:00 break
2) 3 rounds
12 shoulder2overhead 135# + 8 toes2bar + 4 muscle ups
1:00 break
3) 3 rounds
12 deadlifts 225# + 8 toes2bar + 4 muscle ups
e) 3x20 hollow rocks (rest 1:00)
1) 10m handstand walk
2) 10 db push press 45#
3) 10 ghd sit ups
b) 10:00 to work to a heavy push press double
c) 7:00 muscle up technique work
d) 1) 3 rounds
12 overhead squats 135# + 8 toes2bar + 4 muscle ups
1:00 break
2) 3 rounds
12 shoulder2overhead 135# + 8 toes2bar + 4 muscle ups
1:00 break
3) 3 rounds
12 deadlifts 225# + 8 toes2bar + 4 muscle ups
e) 3x20 hollow rocks (rest 1:00)
Tuesday, February 4, 2014
Tuesday February 4th, 2014
session 1
EMOTM x 30 sets--> airdyne 12 calories
(start out at about 70% and build up to 100% for last 4-5 sets)
session 2
(perform this workout with a 30:00 running clock)
#1) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
2:00 break
#2) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
1:00 break
#3) emotm x 10:00
6 burpees (6") + 6 hang power cleans 165#
EMOTM x 30 sets--> airdyne 12 calories
(start out at about 70% and build up to 100% for last 4-5 sets)
session 2
(perform this workout with a 30:00 running clock)
#1) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
2:00 break
#2) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
1:00 break
#3) emotm x 10:00
6 burpees (6") + 6 hang power cleans 165#
Sunday, February 2, 2014
Sunday February 2nd, 2014
session 1
50:00 row (for meters)
session 2
a) 3 sets (not for time)
1) 30 double unders
2) 10 goblet squats 53#
3) 10 alternating db snatch 70#
b) 7x2 front squats (heavy, not maximal) (rest 1:30)
c) 5x1.1 cleans (75-85%) (rest :10 between singles, 1:30 between sets)
50:00 row (for meters)
session 2
a) 3 sets (not for time)
1) 30 double unders
2) 10 goblet squats 53#
3) 10 alternating db snatch 70#
b) 7x2 front squats (heavy, not maximal) (rest 1:30)
c) 5x1.1 cleans (75-85%) (rest :10 between singles, 1:30 between sets)
Saturday, February 1, 2014
Saturday February 1st, 2014
Saturdays will be the day to hit the Open workouts during the Open season. So, in preparation for that, we will be hitting past Open workouts on Saturdays to ensure we know what we need moving forward.
session 1
a) open workout 13.2
10:00 amrap
1) 5 shoulder to overhead 115#
2) 10 deadlifts 115#
3) 15 box jumps 24"
b) row 2k @ z1
session 2
a) EMOTM x 7:00- 3 muscle ups
3:00 break
b) 50 ball slams 40# (or substitute plate slams @ 35#)
1:00 break
c) EMOTM x 7:00- 3 muscle ups
*technique and efficiency focus on the muscle ups*
session 1
a) open workout 13.2
10:00 amrap
1) 5 shoulder to overhead 115#
2) 10 deadlifts 115#
3) 15 box jumps 24"
b) row 2k @ z1
session 2
a) EMOTM x 7:00- 3 muscle ups
3:00 break
b) 50 ball slams 40# (or substitute plate slams @ 35#)
1:00 break
c) EMOTM x 7:00- 3 muscle ups
*technique and efficiency focus on the muscle ups*
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