AMRAP in 15 minutes:
15 Power Cleans (80/115)
15 Toes to Bar
This will become a grip-intensive workout, taxing the forearms and shoulders. When we see such combinations arrive (which is very common in the Open), we need to strategize to conserve our grip strength. Once our grip strength “goes”, by pushing too far too soon, our workout slows dramatically. Preserving our pull in this workout is essential to finding our best score. This workout gets significantly more difficult after the first round. Breaking up the power cleans and toes to bar early to preserve ourselves is the aim.
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%
1 @ 80%
1 @ 85%
EMOTM for 8 minutes:
1 @ 90%
Black Friday- CLOSED
This workout uses an ascending/descending rep scheme. On your first “round,” you’ll do 10 lunges each leg and 1 v-up. The next round, you’ll do 9 lunges each leg and 2 v-ups, and so on until you finish at 1 lunge each leg and 10 v-ups.
Try to rest as little as possible between rounds.
Thanksgiving Day- CLOSED
Twenty seconds of work, ten seconds of rest: 8 rounds for each exercise.
Teams of 2,
2 Rounds (30:00 Time Cap)
250 Meter Row Each, 75 Power Cleans (65/95)
250 Meter Row each, 75 Box Jump Overs
250 Meter Row each, 75 Thrusters (65/95)
Stimulus wise, we are looking for a light to moderate barbell for both the power clean and the the thruster. A loading that all teammates are cycling for sets of 7-10 repetitions, each time they step up to the bar.
21-18-15-12-9: Bike Calories
After each set:
16 Dumbbell Power Snatches (35/50)
100 Meter Farmer Carry (16/24kg)
A descending ladder of bike calories where after each set, we complete a fixed amount of alternating dumbbell snatches and a farmer carry.
On the dumbbell, we are looking for an “Open”-feel load. A weight that we are very confident we can move through with at most, a single break for a short breather.
On the farmer carry, we are looking for a loading we can go without setting the KB’s down.
8 @ 40%
6 @ 50%
4 @ 60%
3 @ 70%
6 @ 70%
1 @ 90%
6 @ 73%
1 @ 93%
6 @ 75%
1 @ 95%
Band Pull Throughs – 1×100
21 Hang Power Cleans (95/135)
15 Hang Power Cleans
9 Hang Power Cleans
Stimulus wise, we are looking for a power Clean loading that we could cycle for 15+ repetitions when fresh, without question in our mind. Coming from the hang position today, we are looking to bite into large sets. On the opening set of 21 repetitions, in other words, we are looking for no more than 2 quick breaks.
Pacing wise, we open with a single medium distance run. The following sum of the following two runs doesn’t even match the first distance. They matter, but what is far more important past the opening run is our work inside the gym. Cycling the barbell well.
Skill Work and Drills:
Pull-Ups/Chest-2-Bar Pull Ups or Bar Muscle Ups
Snatch/Clean and Jerk
*Learn proper technique for each movement and how to improve no matter what skill level.
200 Meter Run, 2 Front Squats (145/205)
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Stimulus wise, looking for a loading that we are confident we could complete ~15 repetitions unbroken with, when fresh. Heavy and challenging, but unbroken through the first handful of sets, with at most one break per round on the 8’s and 10’s.