What an epic start to The Open. Take care of your back and remember that training (blood flow and circulation) will improve your recovery.
Monday
A. Warm Up
2 rounds
30 sec spiderman lunge with rotation
30 sec Squat with rotations
30 sec hip crawl
- rest btw movements
HIP FLOW
B. Front Squat
3x3 - all sets over 80%
C. WOD
5 sets OT4min
25 wall balls
50 DUs
10 Pull ups or CTB or MU
Tuesday
A. Warm Up
Once through
30 sec plank
30 sec/side side plank
30 sec reverse plank
60 sec bear crawl
B. Strict pull up
3 x 7
- partner assissted or weighted
B2. Upright DB row
3 x 8/side
B3. OH DB waiters walk
45 sec/side
C. 12 min
16 TTB
8 thrusters @ 50/35kg
4 Clean and jerks
Wednesday
A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat
HAMMIE FLOW
B. Power intervals
OT4min x 4
1 power clean @ 75-90% (build)
12 BFB - as fast AP
C. 5 min AMRAP
KB FR Reverse alt lunge
- reps on the spots
Thursday
A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes
Shoulder Flow
B. Shoulder endurance piece - 2 sets
B1. 60-45 sec ME Wall facing HS hold
Rest 30
B2. 60-45 sec ME Strict HSPU
Rest 30
B3. 60-45 sec ME Open standard kipping HSPU
Rest as needed
Scale to:
HS hold / push up / wall walk
Set 1 = 60 sec
Set 2 = 45 sec
All intervals 30 sec rest
C. Recovery/stimulation/skill WOD
15 min
400m run
30 cal row
50 DUs
5-15 pull ups or ctb or MU
Rest 2 min
- 60-70% pace
Friday
A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm
B. Push Press
5 x 2 reps - moderate to heavy
C. EMOM 15 min
1 - 10-15 box jumps
2 - 10 KB push press
3 - 10 burpees to a target
C. Open WOD
Saturday
A. Warm up
3 rounds
1 min DU practice
10 cossack squats
B. DB skill/strength circuit
20 min AMRAP for quality
B1. 10 strict TTB or knee raises
B2. 3 wall walks
B3. 5 shrimp squat/side
C. In pairs for 15 minutes
Sharing the work
70 cal row
200m farmers carry with 32/24
Creature Endurance
A. Strong feet
2 sets
5 x five's
10 squats on toes
DB calf raises 20 reps
B. Running Lab
2 sets
10/side pull drill on wall
30 sec/side run and pull
C. AMRAP in 20 min
2 min max distance run or row
Rest 1 min
1 min max distance run or row
Rest 30 sec
30 sec max distance run or row
Rest 30 sec
15 sec max distance run or row
Rest 3 min
x go again