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 (5 Rounds for time)

5 rounds

10/7 cal assault bike

7 Burpees

10/7 cal assault bike

7 Burpees to 6 inch target

10/7 cal assault bike

7 Burpees to 12 inch target

-Rest 3:00 b/t rounds –

Athletes Notes

Focus: Stimulus is high intensity. Athletes should push the pace on each round but should be prepared for fatigue to compound across rounds on assault bike. Utilize the rest time to move around and work through active recovery movements to flush legs before the next round.

Metcon (Time)

Partner

You Go – I Go

5 rounds (each)

500/400m Bike Erg

250/200m Ski

3 Sandbag Cleans (150/100)

15yd Sandbag Front Carry (150/100)

2 Sandbag Cleans (150/100)

15yd Sandbag Front Carry (150/100)

1 Sandbag Clean (150/100)

*Partner 1 will complete an entire round followed by partner 2 etc.

Athletes Notes

Notes: Stimulus is moderate pacing across all rounds. Machines at the beginning of each round will put athletes in a fatigue deficit for sandbag cleans so a heavy emphasis on purposeful breathing on machines will set up athletes for a strong effort on sandbag work. If you do not have access to a sandbag, sub in a 185/135 barbell power clean and barbell front rack carry.