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.

Monostructural

Metcon (4 Rounds for time)

4 Rounds

100m Run

250/200m Row

100m Run

250/200m Ski

100m Run

500/400m Bike Erg

100m Run

*Rest 3:00 after round 1

**Rest 2:00 after round 2

***Rest 1:00 after round 3

Metcon (Time)

For Time:

10 rounds:

15/12 cal assault bike

25ft handstand walk

3 Clean and Jerks (135/95)

Athletes Notes

Notes: Stimulus is moderate pacing across all 10 rounds. Athletes should approach each assault bike as active recovery in preparation of consistent effort on handstand walks. If you are unable to handstand walk, sub in a 50ft bear crawl. Clean and jerk weight should be at 40-50% of athlete’s 1rm clean.