This week we are continuing our general Open prep while introducing two new strength cycles. The primary way we are preparing for the Open is completing workouts with steady effort to increase general work capacity. We will be working on our snatch over the coming weeks and are establishing a baseline 1-RM for reference. Additionally, we are starting a higher volume back squatting cycle that will both begin and conclude with a 10-RM benchmark. Both strength cycles correspond with general fitness goals as well as preparation for the Open. There is frequently a heavy Olympic lifting test in the Open, and the strength endurance qualities gained from hard, high volume squatting are greatly rewarded by many of the Open’s other tests.


Monday
WOD - 40 min EMOM
1 - bike cals
2 - wall balls (20/14#)
3 - toes to bar
4 - rest

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) stay moving for the entire minute
2) pick a number of cals/reps and stick with it for as long as possible


Tuesday
Strength / Skill
12 mins to complete 5 sets of the following complex at moderate weights.
- hang power snatch
- overhead squat
- power snatch
- squat snatch
10 min to establish snatch 1 RM

WOD - 4 rounds
In 3:00 minutes complete:
12 box jumps (24/20")
24 KB swings (53/35#)
12 burpees
rest 60 seconds between rounds

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) push HARD to give themselves extra rest
2) limit rest to the 60 seconds between rounds
Athletes should scale the reps down to 10/20/10 if they cannot complete the work in 3 minutes


Wednesday
WOD
Retest Open 17.5
10 rounds for time (30 minute cap)
9 thrusters (95/65#)
35 double unders

Accessories
In 8 minutes accumulate as many rounds as possible of:
10 push ups
10 DB bicep curls (each arm)

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) break up the thrusters to avoid too much rest
2) keep a clam and consistent pace
3) beat your original 17.5 score

Accessories: This is accessory work and is NOT for time. Just get some extra work on push ups and bicep curls. Summer 2022 is around the corner.


Thursday
Strength / Skill
20 minutes to establish back squat 10 RM

WOD - 4 rounds for time (16 minute cap)
15 deadlifts
8 power cleans
7 front squat
200m run
*135/95# for all movements

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) keep movements unbroken for as long as possible
2) keep a consistent pace for all rounds


Friday
Aerobic Work
20 minute E5MOM
- row 500m hard
- row easy until 4 min
- rest for final minute

WOD - 16 min AMRAP
8 chest to bar
10 double DB push press (50/35#)
12 box step-ups w/ DBs

Coaches Notes
WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) pick a challenging scale for the c2b
2) pace themselves to allow 16 minutes of work, limiting rest between transitions

Monday
Skill Work
15 minutes to build to and complete 6 x 3 snatch balance at a challenging, but technical weight

WOD - 2 rounds for time (20 minute cap):
1000m row
40 overhead squat (95/65#)
20 pull-ups

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain good working sets for the OHS and PUs
2) Maintain a consistent pace for the row

Athletes should be scaled to a weight where they can complete the OHS in sets of 10 with limited rest. The pull-ups should be scaled to a vertical pulling movement, so limit the use of ring rows. I'd rather see banded or jumping pull-ups. Pull-ups should be scaled so athletes can maintain sets of 5 with limited rest.


Tuesday
Strength / Skill
7 minutes to build to a heavy set of 5 bench press,

then every 90 seconds for 8 rounds (12 minutes) complete 3 reps at the same weight you hit the heavy 5

WOD - 10 minute AMRAP
30 double unders
20 deadlift (95/65#)
10 back rack lunges (95/65#)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Stay unbroken for as long as possible
2) Push the transitions

Deadlift and lunge weight should be light enough to complete each round unbroken. Lunge is 10 total reps, not each side. Scale double unders so the athelete can keep moving. 60 singles or 15 hops over the barbell.


Wednesday
WOD - Partner Workout
12 minute AMRAP
a) 500m bike
b) front squat (95/65#)

rest 3 mins

12 minute AMRAP
a) 200m run
b) burpees over the bar

rest 3 minutes

12 minute AMRAP
a) 250m bike
b) power cleans (95/65#)

*Both partners working at the same time, when partner A finishes the work you switch. Score all 3 AMRAPs individually for total reps on movement B.


Thursday
Strength / Skill
20 minutes to build to and complete 6 x 4 pausing push jerk;
2 second pause in the initial dip and 2 second pause in the receiving power position before standing.

WOD - Every 3 minutes for 4 rounds:
30 double unders
20 russian KB swings (70/53#)
10 toes to bar

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Stay unbroken for as long as possible
2) Push the transitions

Athletes need to scale the double unders to something challenging, but won't take them more than 30ish seconds. Scale KB swings so the first round or two can be completed unbroken. T2B can be scaled to leg raises or tucks; work with athletes so they rhythmically cycle the reps and avoid wasted energy. Keep transitions quick!


Friday
WOD - Open 19.1 retest
15 minute AMRAP
19 wall-balls (20/14#)
19 cal row

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain good working sets for the wall-balls
2) Avoid burnout within the first half of the workout, it's easy to get sucked into severe fatigue on this one.
3) Beat your original score

Monday 1/3/22
Strength - Snatch Complex
10 minutes to build to a heavy complex:
1 high hang power snatch (above the knee)
1 low hang power snatch (just below the knee)
2 full power snatch

then,
reduce weight by 15%-20% and complete 2 complexes E2MOM for 5 rounds


WOD - 12 min AMRAP
8 burpee box jump overs (24/20")
12 DB snatch (50/35#)

Other than generally working faster, this workout is a success for an athlete if they:
1) Keep movements unbroken.
2) Limit rest between movements.



Tuesday
WOD - 7 min AMRAP
15/12 cal row
10 wall balls (30/20#)
5 power cleans (165/115#)

rest 3 minutes

7 min AMRAP
15/12 cal row
10 KB swings (70/53#)
5 front squat (165/115#)

rest 3 minutes

14 min AMRAP
20/16 cal row
10 wall balls (20/14#)
10 KB swings (53/35#)
5 squat cleans (135/95#)

Other than generally working faster, this workout is a success for an athlete if they:
1) Pick a challenging, but sustainable wegith for the cleans and squats.
2) Keep all movements unbroken.



Wednesday
Skill - Pull-ups
8 minutes of kipping pull-up progressions

then,
EMOM alternating for 12 minutes
8 pull-ups
8 DB floor press


WOD - 3 rounds for time
1000m bike
30 air squats
15 pull-ups

15 minute time cap

Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the bike & recover their breath on the air squats.
2) Maintain solid sets on the pull-ups.



Thursday
Strength - Deadlifts
15 minutes to build to and complete 4 x 3 deadlifts


WOD - 10 rounds for time
200/150m row
3 power cleans (heavy)

rest 60 seconds between rounds

25 minute time cap

Other than generally working faster, this workout is a success for an athlete if they:
1) Push HARD on the row.
2) Maintain touch-n-go on the power cleans as long as possible.



Friday
Strength - Push Press
10 minutes to establish a heavy set of 3 push press

then,
reduce the weight by 20% and complete 5 push press EMOM for 8 minutes


WOD - Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar
6 thrusters
6 chest-to-bar
9 thrusters
9 chest-to-bar
12 thrusters
12 chest-to-bar...

If you complete the round of 12 move onto 15, then 18, then 21.
Thruster weight is 95# for men and 65# for women.

Other than generally working faster, this workout is a success for an athlete if they:
1) Beat their last 18.5 score.
2) Avoid excessive rest on either movement. Break up C2B into manageable sets to stay moving.

Monday 12/27
Strength / Skill
Overhead squat
Establish a heavy set of 4
Then, 5 sets of 2 at the same weight

WOD - 16 min AMRAP
12 toes to bar
12 back rack lunges (135/95)
12 heavy wall balls (30/20)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Choose a scaling for toes to bar that makes them a challenge from the first set and continue to hold a high standard for the reps all workout
2) Select a wallball heavier than usual

Barbell should be scaled such that first set of back rack lunges can be completed unbroken. Athletes should select wallballs much heavier than normal, such that even one round of 12 wallballs is a challenge. Toes to bar scaled to other kipping movements, its ok if athletes have to break these up early and often.


Tuesday
WOD - 4 rounds for time
1k row
10 power cleans (165/115)
15 deadlifts (165/115)
20 pull-ups

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Row a consistent pace across all four rounds
2) Scale power cleans such that they are heavier than usual for in a WOD

35 minute time cap. Power cleans should be scaled such that athletes can complete a set of 5 when fresh, and hit fast singles if not stringing reps together. Pull-ups scale to other movements with vertical pulling (banded and jumping pull-ups) such that athletes can complete a set of at least 10 when fresh.


Wednesday
Strength / Skill
20 minute E2MOM:
Complete the following complex
- Snatch pull
- Power snatch
- Overhead squat
- Squat snatch

WOD - For time
30 box jumps
45 kb swings (53/35)
30 kb box carry overs (53/35)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Hold onto the kettlebell as long as possible during the swings portion
2) Push the pace to close out the workout on the carry overs.

10 minute time cap. Swings should be scaled such that athletes can complete at least a set of 10 when fresh. Carry over weights need only be scaled so athletes can move safely over the box with a vertical torso.


Thursday
Strength / Skill
Front Squat
Establish a heavy set of 3
Then, 3 sets of 5 at 70% of heavy set of 3

WOD - 6 minute AMRAP
10 overhead squats (95/65)
10 burpees over barbell
3 minute rest

5 minute AMRAP

8 overhead squats (115/75)
8 burpees over barbell

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping their overhead squats balanced while achieving maximum depth on each rep
2) Work on having a consistent movement pattern for all of their burpee reps

Overhead squats should be scaled such that the first set of each AMRAP can be done unbroken.


Friday
Strength / Skill
16 minute alternating EMOM:
1) 6 - 10 ring dips
2) 8 Romanian deadlifts

WOD - 2 rounds for time:
2000m bike
25 handstand push-ups

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Push the pace on the biking portion
2) Focus on consistent, sound technique while doing the handstand push-ups, even if that comes at the cost of speed

HSPU scale to 9 wall walks or 25 very challenging z-press.

Monday
Strength / Skill
Power Cleans
10 minutes to work up to heavy double power clean
10 minute EMOM of 1 power clean at a similar weight to heavy double

WOD - 14 min AMRAP
750m/650m bike
12 devil's press (50/35)
15 floor press (50/35)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Are intentional about minimizing the amount of time spent with elbows on the ground during floor press
2) Focus on having consistent breathing while doing devil's press
Scale dumbbells such that the first set of floor press can be done in no more than two sets.


Tuesday
WOD - 35 minute AMRAP
50/40 calorie row
40 double unders
25 toes to bar
40 double unders
20 deadlifts (225/155)

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Maintain a consistent scaling on toes to bar for the entire workout even if that means completing fewer rounds
2) Are intentional about working to improve their skill in jump roping
Scale double unders to 3 sets of double under attempts + singles for the remaining number of double unders. For athletes with no jump rope, scale double unders to 18 lateral hops over their barbell. Toes to bar scale down to other kipping movements, leg and knee raises.


Wednesday
Strength / Skill
Jerk Complex
20 minutes to establish Jerk 1-RM

WOD - 5 rounds
3 mins to complete|
- 16 goblet box carry overs (53/35)
- 16 box jumps
- 16 kb swings (53/35)

rest 1 min between rounds

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Work with a similar tempo between all five rounds
2) Are intentional about using an efficient turn around while completing the box carry overs
Kb weights should be scaled such that the first set of box carry overs can be completed in under 1 minute.


Thursday
“12 Days of Christmas” Workout

WOD
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions.


Friday
*Please Note: Friday will only have one morning class at 7:30am to allow our coaches to spend quality time with their friends and families during this holiday season. We hope that you will do the same.

Strength / Skill
Gymnastics work
14 minute alternating EMOM:
1) 6 - 10 handstand push-ups
2) 6 - 10 pull-ups

WOD - For time:
21 - 15 - 9
Thrusters (95/65)
Burpees over bar

WOD: Other than generally working faster, this workout is a success for an athlete if they:
1) Focus on keeping the bar on their shoulders as much as possible while doing thrusters
2) Hit the ground exhausted when finished
10 minute time cap. Scale barbell weight such that the athlete is able to complete at least a set of 10 reps unbroken when fresh.