5min 80% effort
– 10 box jumps 24/20″ sd
– 10 kbs (53/35)
rest 5 mins
5mins 90% effort
– 7 push press 115/75#
– 7 CTB pull-ups
rest 10mins
5mins 100% effort
– 10 thruster 75/45#
– 7 burpees
Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb./ 95-lb. deadlifts, 10 reps
15 box jumps, 24-inch/20-inch
185-lb./ 135-lb deadlifts, 15 reps
15 box jumps, 24-inch/20-inch
225-lb./ 155-lb deadlifts, 20 reps
15 box jumps, 24-inch/20-inch
275-lb./ 185-lb deadlifts, 25 reps
15 box jumps, 24-inch/20-inch
315-lb./ 205-lb deadlifts, 30 reps
15 box jumps, 24-inch/20-inch
365-lb./ 225-lb deadlifts, 35 reps
15 box jumps, 24-inch/20-inch
A) Build to a heavy 3 rep Deadlift in 5-7 sets
B) EMOM x 6-8 min
– 2-3 heavy TnG push presses off rack
+
1k row for time
+
Coach’s choice midline stability
Notes: 1K row should be as fast as possible
A) Power Clean cluster 2.2.2 x3 (TnG) rest 15 sec/3 min
(Compare to 3/3)
B) EMOM x 10-12 min
Odd: 5 CTB pull-ups/ 7 kipping pull-ups/ 9 ring rows
Even: 5-7 burpee box jump – step down (24/20”)
C) 5 min AMRAP @ open pace:
– 10 wallballs (20/14)
– 10 walking lunges
– 10 sit-ups
A) Back squat @30X1; 2-3×3; rest 2-3
B) Bent over DB row @20X1; 6-8×3; rest 2 min
C) Emom 12 min –
Odd – 10-12 heavy RKB swings (70/53)
Even – Row 12/10 cal
7min 80% effort
– 30 DU
– Run 200m
– 10 KB swings (53/35)
rest 5mins
7mins 90% effort
– 5 SA DB power snatch 65/40#
– 5 SA DB PS 65/40#
– 5 T2B/ V-up
– Run 200m
rest 10mins
7mins 97% pace effort
– Run 400m
– 10 no push-up burpee box jumps – step down (24/20”)
A) Heaving snatch balance 2 reps EMOM x6 min (building if able)
+
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of:
– 10 overhead squats
– 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of:
– 12 overhead squats
– 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of:
– 14 overhead squats
– 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
——————–
Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total. Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc. Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
A1) Back squat @30X1; 3-4×4; rest 90 sec
A2) Wtd ring dips @20X1; 2-3×4; rest 2 min
B) Emom 12 min –
Odd – HR push up x 10/8
Even – Row 12/10 cal
C) Partner ground GHDs 3×6-8 reps (rest as needed)
