Monday, February 20th
EXTENDED WARM-UP (PERFORMANCE)
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested progression
Pull-Ups
Chest to Bars
Bar Muscle-Ups
(No Measure)
(FITNESS)
3 SETS
5 Push Press or Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested progression
Jumping Pull-Ups
Pull-Ups / Banded Pull-Ups
Strict Pull-Ups / Banded Strict Pull-Ups
(No Measure)
WORKOUT (PERFORMANCE)
FOR TIME
6 ROUNDS
4 Pull-Ups
5 Push Jerk (115/75)
20 Double Unders
-Immediately Into-
5 ROUNDS
3 Chest to Bar Pull-Ups
4 Push Jerk (135/95)
20 Double Unders
-Immediately Into-
4 ROUNDS
2 Bar Muscle-Ups
3 Push Jerk (165/115)
20 Double Unders
(Score is Time)
(FITNESS)
FOR TIME
6 ROUNDS
4 Jumping Pull-Ups
5 Push Press or Push Jerk (75/55)
30 Single Unders
-Immediately Into-
5 ROUNDS
3 Pull-Ups*
4 Push Press or Push Jerk (95/65)
30 Single Unders
-Immediately Into-
4 ROUNDS
2 Strict Pull-Ups*
3 Push Press or Push Jerk (115/75)
30 Single Unders
*Banded Optional
(Score is Time)
Tuesday, February 21st
STRENGTH
(PERFORMANCE)
EVERY 1:30 x 5 SETS*
2 Hang Power Clean + 1 Hang Squat Clean
*Start Light-Moderate and end Moderate-Heavy.
(Score is Weight)
(FITNESS)
EVERY 1:30 x 5 SETS*
3 Hang Power Cleans
*Start Light-Moderate and end Moderate-Heavy.
(Score is Weight)
WORKOUT
(PERFORMANCE)
4 SETS EACH FOR TIME
15/12 Cal Bike
7 Hang Squat Cleans (135/95)
15/12 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
(FITNESS)
4 SETS EACH FOR TIME
12/10 Cal Bike
7 Hang Power Cleans (115/75)
12/10 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Wednesday, February 22nd
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Specifically focus on the J-Hook Clamp & Stomp.
(No Measure)
WORKOUT
(PERFORMANCE)
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (50/35)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
(FITNESS)
AMRAP x 15 MINUTES
6 Strict Knees to Chest
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (35/20)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
Thursday, February 23rd
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)
MIN 5 – :40 Static Hold (Athlete Choice)**
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.
**Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
(No Measure)
Friday, February 24th
Workout and Session Plan will be posted to the Wodify App Thursday evening after the Open Announcement!