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)
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 reps)

5 sets (New Set Every 2:00)

200/160m Ski

12 Toes to Bar

Max Power Snatch in Remaining Time (135/95)

-Rest 2:00 b/t sets-

Athletes Notes

Kipping Toes to Bar

Power Snatch

Focus: Athletes need to focus on steady pacing throughout each of the 5 sets. The goal should be to accumulate the same amount of snatches across all sets. Athletes should take around 45 seconds to complete the ski and go straight to the rig for their Toes to Bar. The TTB should be unbroken or 2 quick sets. If an athlete has trouble completing them in two sets, they should scale to knees to elbow or hanging knee raises. Quick singles on the power snatches are a good strategy. Athletes should be able to hold onto the bar for a few touch and go reps at the weight chosen.

Monostructural: (5 Rounds for time)

5 sets:

5-10-15yd Shuttle Run

16 Box Jump Overs (24/20)

5-10-15 Shuttle Run

8 Burpee Box Jump Overs (24/20)

5-10-15 Shuttle Run

4 Burpee Box Jump Overs (30/24)

-rest 3 min between sets-

Athletes Notes

Focus: Pacing should be fast. Athletes should work to get each shuttle run done as fast as they can while still maintaining control. Athletes should get 3 point of contact over the line before making their turns. The box jump movements should be at a pace that is slightly uncomfortable to hold for each set. Athletes are not allowed to place their hands on the top of the box and do NOT have to show full extension. Athletes are allowed to rebound but are encouraged to step down on each jump over. The rest is longer than normal. This is to allow for athletes to fully recover to keep the intensity high across all 5 sets.

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)

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