Warm up-
5 Minutes Bike
30 Passthroughs
20 air squats with 2 second hold
10 Empty bar presses
6 Minute group emom presses review
0-2 Strict press
2-4 Push Press
4-6 Push Jerk

Strength
6 sets of 3 push press (from the rack)
Build up to 80 or 90 percent of your max

Wod-
4 Rounds
10 Chest to Bar pull ups
10 Dumbbell Thrusters
7 Bike cals (sub 10 rower cals or 200 meter run)

Accessory work
accumulate 5 minutes of holding a plank
too easy?? Accumulate 5 minutes of l-sits on rings or parraletts

LAST OPEN Attempts 9-10am tomorrow. If you need to get in any other time make PT arrangements with a coach.

It’s time to TRAIN. You should not lose your gains during the open by repeating workouts 18 times. We are deadlifting today, not normal to do on monday here but we have to program around the open.

Monday-
Warm up
Row WITH A PARTNER
3 sets each of 500m
non working partner do 20 good mornings with a pvc or or wall ball
THEN 2 Rounds
20 Weighted lunge walks
20 Push ups

-Grab a bar  AS A CLASS
3 Minutes Emom of 7 light light dead lifts

Strength
you have until 35 after the hour to build up to heavy set of 5 deadlifts.. not a 5 rep max…
How many sets will this take.. at least 5
If you finish early, hop on a bike and bike slow

Wod 1
10 Minutes
Even Minutes 7 Deadlifts 225/155 (this is 35 deadlifts at this weight, don’t be a hero.. if your back is round the coaches are taking weight off your bar)
Odd Minutes 12 HSPU or 15 Push ups
*if you cant complete the work in a minute this just turns into an AMRAP

Wod 2
6 Minutes
10 Cals on rower or bike
25 Double unders (50 singles or 15 double attempts)

Take our Fitness outside today!
Heats of the open at 9am until 9;45 then Sunday Funday

Wod 1 – Teams of 3 – all equipment will be outside
10 Minutes
6 Kb swings
6 Kb squats
Run 100m
Tag your partner in and they go

Wod 2 Teams of 3- for time
Chipper Outside
100 Cal Row
100 Slam Balls
800M Run together with your slam ball
100 Sit ups
100 Dumbbell snatches
800 M Run with you slam ball
100 Cal Bike

8am Endurance
With a partner and a running clock
8x400M run- Partner 1 Runs first, then Partner 2 goes when they get back.. Keep alternating. you will run 4 each
THEN
8x500M row.. same way.. you will each row 4, alternate
THEN
10×10 Calorie Bike… you will each bike 10 cals 5 times.. alternate.
Time is total time it takes you to complete all of the above work

9am Endurance

10am 30 minute Partner Amrap… will you make it though one round.. 2 rounds… nobody knows!
100 Slam balls
100 Kettlebells
100 Situps
100 Ring Rows
100 Burpees!!!

If you are doing the open come and and stretch and row… OR just keep training like regular and treat the open tomorrow like another workout… either way is fine.

Warm Up-
800 Meter run with a buddy  and a heavy wall ball (morning classes run 4 200’s so we dont get mud in the gym for our afternoon friends)
20 Empty bar Front squat
20 Empty Bar presses
10 empty bar thrusters
-you can leave your bar our when you are done

Strength
4 sets of 10 Light Back squats (go heavier if your not worried about the open wod)

Wod
1 mile run
10 Thrusters 95/65
800 Meter run
20 Thrusters 95/65
400 Meter Run
30 Thrusters

Immediately into 20 pistols  (40 air squats)
20 ring dips (bench dips)