Only a few weeks until the 2023 open begins! Details on how to sign up will be posted in a coming post.
“What gets measured gets managed” and the open is how we measure and manage our fitness. Without tests there is no data… so puckle up and get ready!
MONDAY:
A)
4x500m row
*60 sec btw sets
B)
For time:
21 Chest to bar pull ups
42 Double unders
21 Thrusters (95/65)
18 Chest to bar pull ups
36 Double unders
18 Thrusters (115/75)
15 Chest to bar pull ups
30 Double unders
15 Thrusters (135/95)
TUESDAY:
A)
5x500m row
*60 sec btw sets
B)
12 Minute AMRAP:
4 Burpees over bar
4 Box jump overs
4 Over head squats (95/65)
WEDNESDAY:
“Gobstopper"
EMOM x 8 min
10 Unbroken strict pull ups (use band)
Right into,
EMOM x 8 min
15/10 push ups
Right into,
EMOM x 8 min
10 DB curls
Right into,
EMOM x 8 min
10 Arnold presses
Right into,
EMOM x 8 min
5 Unbroken Clean & jerks
THURSDAY:
4 Rounds:
20/15 Cal bike
10 Thrusters (135/95)
*Rest 3 minutes btw rounds
**Score fastest and slowest round
FRIDAY:
For quality:
30 Turkish get ups
B)
Back squat:
7x1
90 sec btw sets
*Increasing weight after each set