OPEN WORKOUT SCHEDULE:
-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout.
–If you are registered we will set you up with a judge to verify your score.
-Friday Night Lights will start at 4pm and we will run heats of the workout until 7:15pm.
-There will time Saturday from 8am-10am to do the workout if you are registered. The space will be first come first serve and you will have to set up your own judge.
-There will a chance to redo or complete the workout Sunday BUT THERE WILL ONLY BE TIMES FOR 1ST ATTEMPTS MONDAY, NO REDOS

For those registered for The Open make sure to check the standards and movement requirements by CICKING HERE and clicking the ‘WORKOUTS” tab Or by checking the Train Harder Facebook Page. After the workout release at 8pm. We will update our information as soon as we can

Workout:
“20.2”
20 Min AMRAP
4 DB Thrusters 50/35
6 Toes To Bar
24 Double Unders

CLICK HERE TO SEE STANDARDS AND PROGRESSIONS

Warm Up:
Group Dynamic Warm Up
High Kicks
Toe Touches
Air Squats w/Side Lunge
High Knees
Butt Kicks
Arm Circles/Swings

7 Rounds
1 Minute Max Bike Calories
Rest 3 mins
DON’T YOU WORRY WE WILL TIME IT ALL OUT SO EVERYONE CAN HAVE A BIKE FOR THE WORKOUT!!

Suggested scores!

Super fitness robot time / rounds: 25 calories per min for all the rounds. More Likely time / rounds: 15/10 calories per min.

Accessory work. 4x100m farmer carry. As heavy as possible. one dumbbell or KB in each hand…

Feeling stronger. Load up a bar with 45’s and try to farmer carry that.. dont slam the ends of the bar into the ground if you are doing that.

Warm Up:
3 Rounds
10 Band Pull Aparts
8 Ring Rows
10 Banded Side Steps (5 each way)
8 Kip Swings
10 Lunges

Workout:
“Jackie”
For time
1000m Row
50 Thrusters 45/35
30 Pull-ups
This workout is a huge test on how well you pace yourself. If you decide to go all out on that row, how well do you think you can recover for those empty bar thrusters? Are pull ups a weakness? Maybe you’ll have to push the first 2 movements to save time or vice versa. Play it all smart.

Warm Up:
3 Rounds
200m Run
5 Medball Cleans
5 Empty Bar Good Mornings
5 Empty Bar Strict Press

Before the Workout:
With a LIGHT barbell
2 Rounds
6 Clean High Pulls
6 Hang Cleans
6 Front Squats

**Between the warm up and the workout you will have time to build up to your working weight.

***Thunderbro finisher below the videos

Workout:
Every 3 min for 30 Minutes
1 Squat Clean + 2 Front Squat
RX-70% INT-55% BEG 45%
The way this complex is done by completing one full squat clean(as shown in the video below) and then the bar REMAINING on your shoulders you will complete 2 FULL front squats. Since it is a total of 3 squats per set at a MODERATE clean weight but Heavier front squat, pick a weight you WON’T have to skip a minute or drop weight through the time given.

Warm up:
2 Rounds
250m Row
7 Ring Rows
8 Burpees
5 Dumbbell Deadlifts

Skill Work:
Rope Climbs-Check Out The Videos Posted Below
We will go through several progressions and variations for this movement to help you figure out what progression will be best for you to use during the workout and where you are in line to get your first rope climb!

Workout:
13 Min AMRAP
9 Sit-ups
8 Hand Release Push-ups
7 Dumbbell Push Press 50/35
1 Rope Climb