OPEN 24.1
TBD
Reps
Strength
Score= Total Reps
For max distance / reps:
60 sec Max Distance DB Farmer Carry @ 50/35lb per hand - 25ft turnarounds
-Rest 30 sec-
60 sec Max Reps Tuck-Ups
-Rest 30 sec-
60 sec AMRAP Shuttle Runs
-Rest 30 sec-
60 sec Max Distance DB Farmer Carry @ 50/35lb per hand - 25ft turnarounds
*1 rep = 25ft Down + 25ft Back DB Farmer Carry
*1 rep = 25ft Down + 25ft Back on Shuttle RunTime
Ghillie: Level 1
4 Rounds for Quality:
500m row smooth (5/10 RPE)
10 Box Jumps -24/20" - step down
20 sec Wall Facing HS hold
20 sec Plank on elbows
Score= Time
Time
Ghille: Level 2
4 rounds for quality:
400/320m Row smooth (5/10 rpe)
10 Box jumps w/ step down 20/16in
20 sec Pike HS hold
20 sec Plank on elbows
Score= Time
Reps
Barbell Cycling Starter: Level 1
Score= Total reps
"Barbell Cycling Starter"
Every minute for 8 minutes:
Minute 1: Max Barbell Thrusters for 20 seconds @ 95/65
Minute 2: Max Toes to Bars for 20 seconds
Minute 3: Max Power Snatches for 20 seconds @ 95/65
Minute 4: Max Burpees to Target for 20 seconds 6 inches
Minute 5: Max Hang Squat Cleans for 20 seconds @ 95/65
Minute 6: Max Toes to Bars for 20 seconds
Minute 7: Max Power Clean and Jerks for 20 seconds @ 95/65
Minute 8: Max Burpees to Target for 20 seconds 6 inches
Reps
Bario: Level 1
2:30 on / :90 off for 4 Rounds:
10 deadlifts @ 135/95lb
10 hang power cleans @ 135/95lb
10 front squats @ 135/95lb
Max bar facing burpees in remaining time
Score= Total Burpees
Reps
Bario: Level 2
2:30 on / :90 off for 4 Rounds:
10 deadlift 95/65lb
10 hang power clean 95/65lb
10 front squat 95/65lb
max bar facing burpees in remaining time
Score= Total Burpees
Skill Work
Every :90 x 4 Sets
Every 90 seconds for 12 minutes (4 rounds):
Odd Rounds:
3-5 Lean away strict pull-ups
Even Rounds:
3-5 Eccentric Handstand Push-Ups
NOTES: - Lean away pull-ups: 3 sec lowering
SHSPU Negatives: 3 sec neg (kick down between reps)
Scaled: Use a band on pull up and use a riser for SHSPU or perform Box Pike SHSPU NegativesTime
Bookends: Level 1
For Time:
800 meter Run
10 Wall Walks
25 Chest-to-Bar Pull-Ups
400 meter Run
20 Strict Handstand Push-Ups
800 meter Run
Time Cap: 20 minutes
*if shspu take longer than 2 min, finish remaining reps w/ kippingTime
Bookends: Level 2
For Time:
800m run
10 scaled wall walks
25 chin over bar pull ups
400m run
20 kipping HSPU
800 run
Time Cap: 20
Scaled WW= as high close to the wall as you can get while staying under controlTime
Bookends: Level 3
For time:
600m run
10 inch worms
25 ring row
200m run
20 Hand release push ups
600 run
Time Cap: 20
Weight
Clean Complex
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk
*Cleans can be done as power or squat
Start at 70% or RPE7 and build on feel for the day
Rounds/Reps
Mamba Mentality: Level 1
As Many Rounds and Reps as possible in 12 minutes:
8 Overhead Squats @ 95/65 lbs
24 Double-Unders
8 Barbell Overhead Reverse Lunge Steps @ 95/65 lbs
24 Double-Unders
Score= Rounds and Reps
Rounds/Reps
Mamba Mentality: Level 2
As Many Rounds and Reps as possible in 12 minutes:
8 Front Squats @ 95/65 lbs
24 Single-Unders
8 Barbell Front Rack Lunge Steps @ 95/65 lbs
24 Single-Unders
Score= Rounds and Reps
No Score
Zone 2 Work
Zone 2 + speed work:
10 min Echo Bike at zone 2 (talking pace)
+
15 sec downhill row sprint
rest 1:15
10 sec Echo Bike sprint
rest 1:20
x 5
+
10 min row at zone 2
*Downhill row sprint = 45lb plates under back of rower
Weight
Strength
Every :75 for 5 Sets:
1 Power Snatch + 1 Hang Power Snatch
*starting around 70-75% 1RM PS - increase load each set based on quality technique.
*Only unbroken if you feel confident in the movement and form. Otherwise drop & reset between each.
Reps
Rinse & Repeat: Level 1
4 sets:
2 minute window to complete:
50 double unders
10 deadlifts @ 225/155lb
Max bar facing burpees in remaining time
--rest 1 minute--
x 4 sets
*Each round score= total burpees
Reps
Rinse & Repeat: Level 2
2 minute window to complete:
65 Single unders
10 Deadlift - (185/125lb)
Max bar facing burpees in remaining time (step over allowed)
rest 1 min
x 4 sets
*Each round scored for total burpees
Skill Work
Bar Muscle Up
Beginner:
EMOM x12:
Mins 1-3: 1.1.1 Jump to pike
Mins 4-6: 1.1.1 Jump to pike to patient arch
Mins 7-9: 1 top to bottom into the toe rise for quality
Mins 10-12: 2 negative pull ups on 6 count (band or weight as needed)
Intermediate:
EMOMx12
Mins 1-3: 1.1.1 Jump to pike to patient arch
Mins 4-6: 1.1.1 Jumping Box BMU
Mins 7-9: 2 top to bottom reps into the hip drive + press down for quality
Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups
Advanced:
EMOMx12
Mins 1-3: 1.1.1 Jump to pike to patient arch
Min 4-6: 2 top to bottom reps into the hip drive + press down for quality
Min 7-12: 3-5 burpee bar muscle ups
Rounds/Reps
Rigged: Level 1
14 minute AMRAP:
2 rounds:
16 toes to bar
16 Dual DB farmers lunges @ 50/35lb
---
2 rounds
8 bar muscle ups
16 Dual DB front rack lunges @ 50/35lb
Rounds/Reps
Rigged: Level 2
14 minute AMRAP
2 rounds:
16 Kipping Knees to Chest
16 two DB farmers lunges - 35/25lb
---
2 rounds
8 Burpee to Jumping Pull up
16 Dual DB front rack lunges - 35/25lb
*See athlete notes for Level 3 Options
Weight
Build to a heavy 4
1 x 4
In 15 Minutes:
Build to a heavy set of 4 front squats
Score = Heaviest Successful Set
Suggested Build Up:
2 sets x 6-8 reps w/ empty bar
2 set x 4-6 reps 50-60%
2 sets x 4 reps 60-65%
Remainder of time build up to final setRounds/Reps
"Rise Up": Level 1
AMRAP 8:
6 Clean & Jerks (135/95)
18 Wall Balls (20/14)
Score= rounds & reps
Masters Weight: (115/80)Rounds/Reps
"Rise Up": Level 2
AMRAP 8:
18 Single Arm Dumbbell Power Cleans @ 50/35 lbs
18 Wall Ball Shots 10/9 feet @ 20/14 lbs
Score= Rounds & Reps No Score
Cash Out
100 Foot Duck Walk
*Accumulate 100ft for quality with breaks as needed
Rounds/Reps
“Double Trouble”
AMRAP 15:
30/24 Calorie Row
15 Alternating Single Dumbbell Devil's Press
Rest 1 Minutes
AMRAP 3:
Max Double Unders
Rest 1 Minutes
AMRAP 15
30/24 Calorie Bike
15 Alternating Single Dumbbell Box Step-Ups (24"/20")
Dumbbell: (50/35)
Time
"Highball"
5 Rounds For Time:
25/20 Calorie Bike
50-40-30-20-10 Wallballs (20/14)
3 Rope Climbs
Time Cap: 22 Minutes
See Notes for the Rx+ version.
Weight
Clean
On the 3:00 x 3 Sets:
1 Clean
*Start First Working Set at 85% & Build
Time
"Joker"
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Time Cap: 10 Minutes
Time
"Cardio Leg Sandwich"
4 Rounds For Time:
500/450m Row
20 Goblet Reverse Lunges (50/35)
20 Shuttle Runs (25ft Down & Back = 1 Rep)
Rest 3:00 Between Rounds
Time Cap: 30 Minutes
Completion
Optional Gymnastics Progression
4 Sets For Quality
Scaled:
5 Unassisted Kipping Pull-Ups (or 8-10 Band Assisted Kipping Pull-Ups With A Smaller Band)
Rx:
5 Band Assisted Bar Muscle-Ups
Rx+:
Max Bar Muscle-Ups
*Week 3
*See Notes for exercise demonstrations and instructions.
Weight
Bench Press
On the 3:00 x 3 Sets:
1 Bench Press
*Start First Working Set at 85% & Build
Reps
"3-2 Zone"
AMRAP 3:
20 Burpee Pull-ups
Max Single Dumbbell Clean & Jerks
Rest 2 Minutes
AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-ups
Dumbbell: (70/50)
See Notes for the Rx+ version.
Time
"Uneasy"
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double Unders
Round 1 | (95/65)
Round 2 | (115/85)
Round 3 | (135/95)
*Athletes must change weights themselves.
Time Cap: 30 Minutes
See Notes for the Rx+ version.
Weight
Overhead Squat
On the 3:00 x 3 Sets:
1 Overhead Squat
*Start First Working Set at 85% & Build
Rounds/Reps
"Shadowbox"
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24"/20")
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24"/20")
...
Add 1 Barbell Rep Each Round
Barbell: (115/85)
See Notes for the Rx+ version.
Time
“All Aboard”
5 Rounds For Time:
15 Burpee Broad Jumps
15/12 Calorie Row
30 Alternating Step Back Lunges
Rest 2:00
Time Cap 30:00
*For burpee broad jumps, jump one direction then turn and jump back the other way.
Weight
Clean
On the 3:00 x 3 Sets:
2 Cleans
*Start First Working Set at 82% & Build
Reps
"Optimus Power"
AMRAP 7:
Wallballs (20/14)
On the Minute [Starting at 1:00]:
3 Power Cleans (185/125)
See Notes for the Rx+ version.
Time
"Wildcard"
For Time:
120/90 Calorie Echo Bike
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)
Performed As Intervals:
2 Minute Work
1 Minute Rest
Time Cap: 38 Minutes
See Notes for the Rx+ version.
Completion
Optional Gymnastics Progression
On The 2:00 x 5 Rounds
Scaled:
10-15 Band Assisted Kipping Pull-Ups
Rx:
5-8 Consecutive Box Assisted Bar Muscle-Ups
Rx+:
4-6 Unbroken Bar Muscle-Ups
*Week 3
*See Notes for exercise demonstrations and instructions.
Weight
Bench Press
On the 3:00 x 3 Sets:
2 Bench Press
*Start First Working Set at 82% & Build
Rounds/Reps
"Hipster"
AMRAP 8:
20 Box Jumps (24"/20")
20 Thrusters (75/55)