(15 min.) Partner AMRAPs
Grab a partner, a plate, and complete:
5-min. AMRAP: 10 Body-Weight Lunges + 5 Kick Backs
Rest 1 min.
4-min. AMRAP: 8 Plate Presses + 8 Jumping Lunges (no plate, 4 each side)
Rest 1 min.
3-min. AMRAP: 6 OH Plate Lunges (3 each leg) + 3 Burpees
*Perform each AMRAP above as “I go, you go” one round at a time
*Explain the next AMRAP during the 1-min. break to maximize time efficiency.
(15 min.) OH Lunge Review & Overload
Grab a BB & perform:
10 Strict Presses
10 Alt. Front-Rack Lunges
10-20 sec. Flagpole Stretch (using BB or rig pole)
10 Push Presses
10 Alt. OH Lunges
Add weight & perform:
3 sets x 6 reps (3 each leg)
2 sets x 4 reps (2 each leg)
Use the remainder of the time to find a max OH Lunge on each leg (1+1).
OH Barbell Lunges (135/85 lb.)
OH Barbell Lunges (115/75 lb.)
OH Barbell or Plate Lunges/bodyweight Lunge
**12 Minute Cap
Do the gym programming (RX’d or competitor) for the day.
Rest 45 minutes
On the minute for 14 minutes:
Even: 50 Double unders
Odd: 20 DB snatch (50/35 – alternating)
– Goal is get some practice in with two very common movements seen in the Open in years past.
3 Rounds for Quality:
12 “Ice-cream makers”
5 Skin the cat
-Practice some gymnastic skills and strength. The “ice-cream maker” begins at the top of a pull up on the rings. Fall back into a front lever position as slowly as possible, then return back to the top of a pull up.