Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

monostructural wod/warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Athletes Notes

Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Metcon (6 Rounds for time)

6 rounds

6 Burpee Box Get Overs (48/42)

15/12 Cal Erg Sprint*

50 Double Unders

-Rest 2:00 b/t rounds-

*Erg for rounds 1 and 4: Rower

*Erg for rounds 2 and 5: Ski Erg

*Erg for rounds 3 and 6: Bike Erg

Athletes Notes

Focus: Stimulus is high intensity. Athletes will work hard on the box get-overs and erg resulting in double unders having to be done with a high heart rate and aerobic fatigue. Athletes can use any method of getting over the box as long as the majority of the athlete’s body (shoulders to knees) pass over the box.

Monostructural

Metcon (4 Rounds for time)

Snatch Ladder

4 Rounds

10 Snatch (115/80)

8 Snatch (135/95)

6 Snatch (155/105)

4 Snatch (185/125)

2 Snatch (205/145)

Rest 3:00 b/t rounds

Athletes Notes

Focus: Set up separate bars for each weight if possible; bar must be dropped and athlete will step over the bar when progressing to next bar. Dropping the bar behind the athlete will result in a no rep. Bar weight should equate to 50%, 55%, 65%, 75%, and 80% respectively. Move fast and with purpose. Reps can be power or squat.