WARM-UP

OPTIONAL MOBILITY ROUND…

5/5 Moose Antlers

10 Alt. Cossack Squats

10 Up Dog to Down Dog

10 Alt. Deadbugs

into…

2 ROUNDS

10 Alt. Lunges*

8 Ring Rows

6 Scap Push-Ups

*2nd Round: Add KB or DB to Goblet position

Into…

2 ROUNDS

:30 Dead Hang on Pull-Up Bar

5 Scap Pull-Ups

10 Sit-Ups

STRENGTH

EMOM X 6 MINUTES

Choose one Gymnastic Option…

Gymnastic Options…

3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups

3-5 Banded Strict Pull-Ups

5-7 Ring Rows / Vertical Ring Rows

WORKOUT

3 SETS*

AMRAP X 6 MINUTES

4 Pull-Ups

6 Hand Release Push-Ups

8 DB Goblet Alt. Lunges (50/35)

12 Sit-Ups

-Rest 1:30 b/t Sets-

*Restart at the beginning of each AMRAP.

(Score is Lowest Rounds & Reps)

OPTIONAL COOL DOWN

EMOM X 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – 25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

WARM-UP

2 SETS

:30s Row – Just Legs 30s Row – Just Arms

10 Calf Raises

10 Tib Raises

10 Bootstrap Squats

2 SETS

1:00 Row

20 Single Unders

5 Tempo Air Squats (32×1)

5 Hang Power Cleans

10 Alt. Elbow Punches

WORKOUT

FOR TIME*

100 Front Squat (115/75)

150/125 Cal Row

300 Double Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

WARM-UP

2:00 CARDIO OF CHOICE

Into…

MOBILITY (3:00 CLOCK)

10 Alt. Samson Lunges

10 Cat Cows

10 Arm Haulers

10 Scap Pull-Ups

Into…

AMRAP X 5 MINUTES

20 Jumping Jacks

8/8 Alt. Split Squats

6/6 Single Arm Ring Row

8 Alt V-Ups

WORKOUT

AMRAP X 22 MINUTES

30/25 Cal Cardio Choice

30 Sit-Ups

30 Alt. Curtsy Lunges

15/12 Cal Cardio Choice

15 Sit-Ups

5-10 Strict Pull-Ups*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR QUALITY

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

WARM-UP

AMRAP X 5 MIN

20 Single Unders

5/5 Ankle Rotations

5 Jefferson Curls

10 Alt. Elbow Punches

5 Cat Cows

AMRAP X 5 MIN

10/10 Single Leg Single Unders

5/5 Leg Swings

5 Deadlifts

5 High Pulls

4-6 Alt. Groiners

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Clean Deadlift* +

1 Hang Power Clean +

1 Power Clean

*Start Light-Mod and Build Past Workout Weight.

(Score is Weight)

WORKOUT

EVERY 2:00 X 7 SETS

50 Double Unders

Power Cleans*

-Rest w/ Time Remaining-

*Power Clean Options…

5 Reps (155/105)

4 Reps (185/135)

3 Reps (205/145)

(Score is Slowest Set)

WARM-UP

2 ROUNDS

10 Toe Touch + Jumping Jacks

5 Cat/Cows

10 Alt. Bird Dogs

5/5 Groiner + Hamstring Stretch*

*Start in a groiner position, then slowly straighten your front leg, stretching the hamstring.

Into…

2 ROUNDS

10 Alt. Step-Overs

5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover)

10 Air Squats

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Overhead Squat*

*Weight must come from the floor.

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME

3 Overhead Squats (135/95)

6 DB Famers Alt. Box Step-Overs (50/35)|(24/20)

9 Burpees Over Bar

(Score is Time)

WARM-UP

400m Run

Into…

1 ROUND

10/10 Leg Swings

5 Bootstrappers

10/10 Staggered Stance Good Morning

20 Shoulder Taps

10 Scap Push-Ups

10 Glute Bridges

10 Slow Deadbugs

Into…

AMRAP X 6 MINUTES

:40 Row

8 KB Deadlifts

4 Narrow Stance Push-Ups

10 Hollow Rocks

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Ring, Box, or Bench Dips

WORKOUT

AMRAP X 16 MINUTES

25/20 Cal Row

20 Russian KB Swings (53/35)

150m Run

10 Ring Dips

(Score is Rounds + Reps)

Open 24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time cap: 15 minutes

50/35-1b dumbbell

WARM-UP

2-3 ROUNDS MOBILITY

4 Cat Cows

4 Yoga Push-Ups

8 Alt. Groiners

8 Kang Squats

Into…

AMRAP X 6 MINUTES

150m/100m Row

20 Single Unders

10 Alt. Forward or Reverse Bodyweight Lunges

5 Up-Downs w/ pause in the Plank

WORKOUT 

3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

1:00 Jump Rope Practice***

20 Up-Downs

20 KB Goblet Alt. Lunges

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

*** Jump Rope Options…

Single Unders

Double Unders

Crossover Single Unders

-Rest 1:00 b/t Sets-

OPTIONAL COOL DOWN

10 MIN

ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed

WARM-UP

2 ROUNDS

100 Run

10 Pike Alt. Shoulder Taps

10 Good Mornings

5/5 Single Arm DB Strict Press

Into…

2 ROUNDS

200m Run

5 Plank Walk Outs*

10 Alt. DB Deadlifts

5/5 Single Arm DB Push Press

*Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps.

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Handstand Hold or Handstand Walking

WORKOUT

AMRAP X 15 MINUTES

200m Run

20 Alt. DB Hang Power Clean & Jerks (50/35)

2 Wall Walks

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

5 MIN

2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.