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.

WARM-UP

2 SETS

8/6 Cal Bike (RPE 6)

8 Box Step Overs (20)

8 Alt. Lunges

16 Alt. Deadbugs

Into…

2 SETS

10/8 Cal Bike (RPE 8)

10 Box Jump Overs (24″/20″)

10 Front Rack Alt. Lunges (Empty BB)

10 Sit-Ups

WORKOUT

EMOM X 25 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – 16 Front Rack Alt. Lunges (95/65) MIN 4 – Max Sit-Ups MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

OPTIONAL COOL DOWN

EMOM X 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

WARM-UP

1 ROUND

10 PVC Pass Throughs

10 Plank to Pike

10 Scap Pull-Ups

Into…

1 ROUND

10 PVC Cuban Press

10 Push-Up to Pike

10 Kip Swings

Into…

1-2 ROUNDS (TIME PERMITTING)

8 Hang Muscle Snatch

8 Burpees*

8 Dynamic Kip Swings

*Burpee over bar in RND 2.

STRENGTH

EVERY 1:30 x 5 SETS*

1 Power Snatch*

2 Hang Snatch**
*Start Light-Moderate and build to Mod-Heavy.
**Option for Squat or Power.

(Score is Weight)

WORKOUT OF THE WEEK

“TRAP DOOR”

5 ROUNDS FOR TIME

8 Power Snatches (135/95)

10 Burpees Over Bar

12 Chest to Bars

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

WARM-UP

AMRAP X 5 MINUTES

5/4 Cal Bike

10 Ring Rows

5 Scap Pull-Ups

10 Supermans

5 Push-Up to Pikes

Into…

AMRAP X 5 MINUTES

5/4 Cal Bike

5/5 Hand Over Hand Ring Rows

5 Kip Swings

10 Hollow Rocks

5 Up Downs

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Up

WORKOUT

AMRAP X 16 MINUTES

15/12 Cal Bike

1 Rope Climb

15 Toes to Bar

1 Rope Climb

15 Burpees

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

50′ Side Shuffle (25′ Down/Back)

50′ Bear Crawl (25′ Down/Back)

12 Alt. Lunges

5 KB Jefferson Curls

5 Cat Cows

Into…

2 ROUNDS

25 Forward Jog

25′ Reverse Jog

25′ Karaoke

10 KB Deadlifts

5 Russian KBS

6 KB Alt. Lunges

WORKOUT

EVERY 3:30 X 6 SETS

25 Russian KB Swings (70/53)

20 KB Goblet Alt. Lunges

Max 25′ Shuttle Runs in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Shuttle Runs)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 SLOW Cat/ Cows

10 Alt. Supermans :45/:45 KB Calf Smash 45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

WARM-UP

AMRAP X 5 MINUTES

20 Single Unders

5 Hang Muscle Clean

5 Push-Ups

5 Ring Rows

Into…

2 ROUNDS

:30 Double Under Practice

5 Strict Press*

5 Scap Pull-Ups**

*1std Round perform Push Press

**2nd Round perform Kip Swings

EXTENDED WARM-UP

EMOM X 9 MINUTES

MIN 1 – :45 Jump Rope Practice

MIN 2 – 5 Shoulder to Overhead*

MIN 3 – :45 Gymnastics Pull Option**

*Start at or about workout weight and build heavier.

**Gymnastics Options…

1-3 Bar Muscle-Ups

3-5 Pull-Ups

3-5 Ring Rows

WORKOUT

3 ROUNDS FOR TIME

100 Double Unders

25 Shoulder to Overhead (115/75)

10 Bar Muscle-Ups

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

1:00 Thoracic Spine Foam Roll

45/:45 Lat Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

2-3 ROUNDS

7 Barbell RDLs

7 Barbell Deadlifts

7 Barbell High Pulls

7 Hang Muscle Cleans

STRENGTH

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep TNG Power Clean

(Score is Weight)

WORKOUT

“THE CHIEF”

5 SETS

AMRAP X 3 MINUTES

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A+ T+Y

-Rest as Needed b/t Sets-

WARM-UP

25′ LINE DRILLS (MIN 0-4)

Toe Walk

Heel Walk

Walking Good Mornings

Bear Crawl

Quad Crawl

Alt. Straight Leg High Kicks

Butt Kickers

Burpee Broad Jumps

Into…

1-2 ROUNDS

200m Run

10 Alt. Step-Ups

5 Vertical Tuck Jumps

5 Box Jumps

Into…

1-2 ROUNDS

100m Run

10 Empty Barbell Deadlifts

5 Empty Barbell Upright Rows

10 Alt. Elbow Punches

STRENGTH

EVERY 2:00 X 5 SETS*

1 Power Clean +

1 Hang Power Clean +

1 Hang Clean**

*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.

**Option for Squat or Power.

(Score is Weight)

WORKOUT

FOR TIME

400m Run

30 Box Jumps (20)

20 Hang Power Cleans (155/105)

300m Run

20 Box Jumps (24/20)

10 Power Cleans (185/135)

200m Run

10 Box Jumps (30/24)

5 Hang Squat Cleans (205/155)

(Score is Time)

OPTIONAL COOL DOWN

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-