Open Gym Strength and Conditioning – Bodybuilding

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Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)

Monostructural (5 Rounds for time)

5 sets:

50 Double Unders

15/12 cal Assault Bike

10 Burpee Box Get Overs (30/24)

-rest 1:1-

Athletes Notes

Focus:

The focus is consistent sets across all 5 sets.

The double unders should be done unbroken. (complete 2x Single Under reps if needed)

The assault bike should be pushed and the burpees should be smooth.

Athletes can start a little faster than they think and adjust from there.

Reminder: rest 1:1 means rest as long as each set takes you to complete.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Metcon (Time)

Accumulate 30 Power Snatch for Time, as follows:

2 min AMRAP

200/160m row

10 Box Jumps (24/20)

Max Reps Power Snatch (135/95) in the remaining time

-Rest 2:00 b/t sets-

*Workout is finished when the athlete completes 30 total power snatches

*18 min Time Cap (5 Sets)

SCORE = TOTAL TIME INCLUDING REST

Athletes Notes

Focus:

The focus of this workout is to aggressively work through the row and box jumps to allow for the most amount of time to accumulate power snatches.

The goal is to go fast but not so fast that athletes blow up.

The weight that is chosen for the snatch should be light enough that if an athlete needed to touch and go 3-5 reps, they could.

Flow

Goal: Accumulate 30 Power Snatch in as little time as possible.

0:00 – 2:00 Complete 200/160m row, 10 Box Jumps, then in time remaining complete max reps Power Snatch

2:00 – 4:00 Rest

4:00 – 6:00 Complete 200/160m row, 10 Box Jumps, then in time remaining complete max reps Power Snatch continuing on the rep you left off on in set 1

6:00 – 8:00 Rest

…..continue this pattern until 30 total power snatch have been completed.

There is an 18 min Time Cap (aka 5 sets).

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Pigeon Pose (each side)

1 min Quad Smash (each side)

1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash