METCON
12 minute AMRAP
30 – 20 – 10 reps of:
Shoulder to overhead Rx 115/75; Master55+ 95/55
1-legged squats alternating (pistols) (scale air squats)
Row calories

rest 10 minutes

5 minute AMRAP of:
3 chest to bar pull-ups
3 squat cleans Rx 155/105; Master55+ 125/75
6 chest to bar pull-ups
3 squat cleans
9 chest to bar pull-ups
3 squat cleans
12 chest to bar pull-ups
6 squat cleans
15 chest to bar pull-ups
6 squat cleans
18 chest to bar pull-ups
6 squat cleans
*if you complete reps up to this point in 5 minutes, stop. 

ALTERNATE WORKOUT
8 minute AMRAP
20 – 10 – 5 reps of:
Shoulder to overhead
Air squats
Row calories

rest 10 minutes

5 minute AMRAP
8 bar or ring rows
8 sandbag squats

MOBILITY
3 sets of:
15 cat cows
1:00 each side twisted cross
1:00 box stretch

Programming during the Open

Here’s a little 4-1-1 on how workouts will be crafted during the Open. It’s always a challenging time to plan, as we have no clue what will come up each week!

The beginning of the week will focus on middle percentages on weightlifting and also allow us to stay fresh on movements that will most likely appear in the Open.

We will taper down mid-week with conditioning on Thursdays and low-impact

work on Fridays (sleds, etc.).

On Saturdays, everyone will experience the Open workouts, as it will be our workout of the day. Don’t forget: if Saturday doesn’t work for you, you may do the workout on Friday at 5:30 PM.

If you are doing the Open on Friday, rest on Thursday; if performing on Saturday, rest on Friday.