Monday
OPEN 23.1
Complete as many reps as possible in
14 minutes of:
• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Tuesday
Strength
Performance
EVERY 1:30 x 5 SETS*
2 Hang Power Clean
+
1 Hang Squat Cleans
*Start Light-Moderate and end Moderate-Heavy.
(Score is Weight)
RPE 6+
Fitness
EVERY 1:30 x 5 SETS*
3 Hang Power Cleans
*Start Light-Moderate and end Moderate-Heavy.
(Score is Weight)
RPE 6
Workout
Performance
4 SETS EACH FOR TIME
15/12 Cal Bike
7 Hang Squat Cleans (60/42.5)
15/12 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
RPE 9
Fitness
4 SETS EACH FOR TIME
12/10 Cal Bike
7 Hang Power Cleans (52.5/35)
12/10 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
RPE 9
Wednesday
Partner Workout
Performance
FOR TIME
10 ROUNDS
4 Pull-Ups
5 Push Jerk (52.5/35)
20 Double Unders
-Immediately Into-
8 ROUNDS
3 Chest to Bar Pull-Ups
4 Push Jerk (60/42.5)
20 Double Unders
-Immediately Into-
6 ROUNDS
2 Bar Muscle-Ups
3 Push Jerk (75/52.5)
20 Double Unders
(Score is Time)
RPE 8
Fitness
FOR TIME
10 ROUNDS
4 Jumping Pull-Ups
5 Push Press or Push Jerk (35/25)
30 Single Unders
-Immediately Into-
8 ROUNDS
3 Pull-Ups*
4 Push Press or Push Jerk (42.5/30)
30 Single Unders
-Immediately Into-
6 ROUNDS
2 Strict Pull-Ups*
3 Push Press or Push Jerk (52.5/35)
30 Single Unders
*Banded Optional
(Score is Time)
Weightlifting
PVC Only
Muscle Snatch + Snatch Balance
2 Sets
6 + 6 reps
then
Snatch Sots Press - Light
3 sets
6 reps
EMOM 12
Odd Mins - 2 x Snatch @ 70% of 1RM Snatch
Even Mins - 4 x Snatch High Pull
EMOM 10
Odd Mins - 6 x Push Press @ 40% of 1RM C&J
Even Mins - 6 x Good Morning (same weight)
Thursday
Workout
Performance & Fitness
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
Hero
Tudor
For Time (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (60/42.5)
3 Clean-and-Jerks (60/42.5)
3 Front Squats (60/42.5)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)
Friday
Skill
Performance & Fitness
EMOM 10 minutes
Strict Pull Up Progressions
Workout
Performance
AMRAP x 15 MINUTES
2 Strict Pull Ups + 2 Strict Knees to Chest
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (22.5/15)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 15 MINUTES
6 Strict Knee Raises
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (15/10)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
Saturday
Endurance
Performance
FOR TIME
1200m Run
50 Up-Downs
25 Sumo Deadlift High Pull (42.5/30)
800m Run
40 Up-Down Over Bar
25 Sumo Deadlift High Pull
400m Run
30 Burpees Over Bar
25 Sumo Deadlift High Pull
200m Run
20 Burpees
25 Sumo Deadlift High Pull
(Score is Time)
RPE 7
Fitness
FOR TIME
800m Run
40 Up-Downs
20 KB Sumo Deadlift High Pull (24/16)
600m Run
30 Up-Downs to a Plate
20 KB Sumo Deadlift High Pull
400m Run
20 Burpees
20 KB Sumo Deadlift High Pull
200m Run
10 Burpees to a Plate
20 KB Sumo Deadlift High Pull
Partner Workout
Performance
STRONGER TOGETHER
For Time - In Pairs
1000M Run
80 Deadlifts (60/45)
60 Push Jerks
40 Front Rack Lunges
20 Squat Cleans
10 Bar Muscle Ups*
*Once completed the BMU, go back up the ladder
Fitness
STRONGER TOGETHER
For Time - In Pairs
1000M Run
80 Deadlifts (45/30)
60 Push Jerks
40 Front Rack Lunges
20 Power Cleans
10 Burpee Pull Ups*
*Once completed the burpee pull ups, go back up the ladder
Sunday
Weightlifting
4 x Clean @ 60% of 1RM C&J
Muscle Snatch + OHS
2 Sets - Light
4 + 2 Reps (4MS + 2OHS)
EMOM 15
Min 1 - 6 x Snatch Push Press @ 80% of 1RM Snatch
Min 2 - 3 x Overhead Squat
Min 3 - 12 x Plate GTOH
HIIT60
Performance
2 SETS*
EMOM 12 MINUTES
MIN 1 - 40 Double Unders
MIN 2 - 8/8 Single Arm DB Push Press (22.5/15)
MIN 3 - 10 Handstand Push-Ups
MIN 4 - 20 Air Squats
MIN 5 - 4/4 Single Arm DB Push Press
MIN 6 - 4 Strict Handstand Push-Ups
-Rest 3:00 b/t Sets-
RPE 7
Fitness
2 SETS*
EMOM 12 MINUTES
MIN 1 - 60 Single Unders
MIN 2 - 8/8 Single Arm DB Push Press (15/10)
MIN 3 - 10 Push-Ups
MIN 4 - 20 Air Squats
MIN 5 - 4/4 Single Arm DB Push Press
MIN 6 - 5 Hand Release Push-Ups
-Rest 3:00 b/t Sets-