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Athletes,

Todays training is going to be prep for coaches and prep for you to see how you perform under workouts that could happen in the next 5 weeks. This is not just a workout. This is training. This is where you take it a little more serious. Do not come into the box this day and not pay attention. If you do not know what a movement is below look it up prior to coming in. The standards will be gone over but I want to maximize this time as much as possible.

Here is the intent:

1. You will feel how quickly you break down doing these couplets or triplets and you can use this information to maximize your output during the Open workouts.
2. You and your coaches can asses your movement patterns in order for you to pay more attention to movements that might be a little off or that you just can’t do.
3. To introduce you to the movements that will be used as scale movements that have been used last year in the open.
4. To confuse the coaches as much as possible because there is a lot of things going on here. Remember we are a team, a family, lets work together to make this as much of a success as possible.

Jared – FTCF

Workout 1
4 Minute AMRAP
3 x Ground 2 Overhead + Overhead Squat 75/55
3 x T2B
3 x Ground 2 Overhead + OHS 75/55
6 x Pullup
3 x Ground 2 Overhead + OHS 75/55
9 x T2b
3 x Ground 2 Overhead + OHS 75/55
12 x Pullup

Rest two minutes

Workout 2
4 Minute AMRAP
25 Double Unders
10 Wallballs 20/14

Rest 3 Minutes prepare your bar.

Workout 3
4 Minute AMRAP
3 x HSPU
3 x Deadlifts 155/105
6 x HSPU
3 x Deadlifts
9 x HSPU
3 x Deadlifts

Scaled

Workout 1
4 Minute AMRAP
3 x Ground 2 Overhead + Overhead Squat 75/55
3 x Hanging Knee Raises
3 x Ground 2 Overhead + OHS 75/55
6 x Chin over the Bar Pullups
3 x Ground 2 Overhead + OHS 75/55
9 x Hanging Knee Raises
3 x Ground 2 Overhead + OHS 75/55
9 x Chin over the Bar Pullups

Rest two minutes

Workout 2
4 Minute AMRAP
100 Single Unders
10 Wallballs 14/10 10ft/9ft

Rest three Minutes prepare your bar.

Workout 3
4 Minute AMRAP
10 x Push Press
10 x Deadlifts 95/55

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