Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
6 Arch to Front Lever Swings
15 Sec. Overhead Squat Hold (95/65)
8 Pull-ups
6 Overhead Squats
Medium Conditioning
“Josh”
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
Snatch Interval
10 Min EMOM
1 Snatch @ 80% 1 RM
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
The
3 Rounds–Not for time
15 Sec. Handstand Hold
15 Sec. Clean Hold Below Knee
3 Handstand Push-ups
3 Cleans*
Round 1 = 115/80; Round 2 = 145/100; Round 3 = 185/125
Short Conditioning
“Open 15.4”
8 Min AMRAP
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans (185/125)
9 Handstand Push-ups
3 Cleans (185/125)
12 Handstand Push-ups
6 Cleans (185/125)
Continue adding 3 HSPU each round and 3 Cleans every 3 rounds
Deadlift Interval
Every 2:00 for 5 Rounds
10 Deadlifts @ 60% 1 RM
Accessory/Cool Down
5 Round Superset–Rest 1:00 between each
10-20 Steps in Handstand Walk Progression
15-30 Sec. Hold in Front Lever Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
8 Power Snatches (75/55)
16 Double Unders
Pre-Open Conditioning
5 Rounds–Not for time
10 Toes-to-bar
10 Thrusters (95/65)
Bent Over Rows
Every 2:00 for 5 Rounds
10 Bent Over Rows @ 55% 1 RM
Accessory/Cool Down
5 Round Superset–Not for time (Rest 1:00 between rounds)
3-5+ Reps in Kipping Muscle-up Progression
4 Vertical Jumps
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
TBD after Open Announcement
Open
“Open 17.2”
TBD
Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
15 Sec. Hold in Bottom of Wall Ball Squat
200 m Run
8 Box Jumps
8 Wall Balls
Post Open Conditioning
“Mini-Kelly”
3 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Strict Press Interval
Every 1:30 for 7 Rounds
7 Strict Presses @ 60% 1 RM
Accessory/Cool Down
5 Round Superset–not for time (Rest 1:00 between rounds)
5 Reps of Clean Sots Press @ 35% 1 RM
15-30 Sec Hold in Maltese Cross Progression
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
15 Sec. Handstand Hold
2 KB Turkish Get-ups (53/35) (One per arm)
4 Handstand Push-ups
8 KB Goblet Squats
Post Open
4 Round Superset–Not for time, move well
8 Overhead Squats (95/65)
8 Chest-to-bar Pull-ups
10 Push Presses (95/65)
10 Toes-to-bars
12 Hang Cleans (95/65)
12 Pull-ups
Rest 1:00
Bench Press Interval
Every 2:00 for 5 Rounds
10 Bench Presses @ 55% 1 RM
Accessory/Cool Down
5 Round Superset–Not for time (Rest 1:00 between rounds)
15-30 Sec. Overhead Squat Hold @ 65% 1 RM Snatch
3-5+ Reps in Strict Handstand Push-up Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for reps
5 Burpees
15 Double Unders
Medium Conditioning
12 Min AMRAP
10 Burpees
25 Double Unders
Clean and Jerk Interval
10 Min EMOM
2 Power Clean and Push Jerks @ 70% 1 RM*
*Not touch and go
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
250m Row at Easy Pace
Rest :45
250m Row at Moderate Pace
Rest :45
250m Row at Hard Pace
Short Conditioning
1000m Row
Then
2x1000m Row @ 25% slower than the first row (1:30 rest between sets)
Back Squat Interval
Every 2:00 for 5 Rounds
10 Back Squats @ 60% 1 RM
Accessory/Cool Down
5 Round Superset–Rest 1:00 between each
15-30 Sec. in Bridge Progression
15-30 Sec. in Hollow Slide Hold Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
TBD after Open Announcement
Open
“Open 17.1”
TBD
Bench Press Interval
Every 2:00 for 5 Rounds
10 Bench Presses @ 55% 1 RM
Accessory/Cool Down
5 Round Superset–not for time (Rest 1:00 between rounds)
15-30 Sec. in Iron Cross Progression
3-5+ Reps in Strict Ring Muscle-up Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
15 sec. Chin Over Bar Hold
15 sec. Relaxed Hang
2 Weighted Strict Pull-ups
3 Bent Over Rows
*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%
Strict Pull-up
5×3 Weighted Strict Pull-up
Strict Press Interval
10 Min EMOM
5 Strict Presses @ 60% 1 RM
Accessory/Cool Down
5 Round Superset–not for time (Rest 1:00 between rounds)
3-5+ Reps of Butterfly Chest-to-Bar Pull-up Progression
3 Snatch Balances @ 60% 1 RM
Then
2 Min. Flush
Then
7 Min. Stretch
320 Gym 