Category: Blog

A. 5-5-5-5 Front Squat (goal is all 4 sets @ 75% 1RM) B. 4 rounds for time: 20 1-arm KB Swing (1.5/1 pood)(10 each arm) 10 Toes to Bar 5 Deadlift (225/185)    

A. 3-3-3-3-3 Push Jerk B. 3 rounds for time of: 7 Strict Handstand Push-ups 9 Russian KB Swings (2 pood/1.5 pood) 11 Bar-Facing Burpees

Not for time: 30 KB Getups (1.5 pood) Get ready for Open 17.3 tomorrow!

A. 5-5-5-5-5 Shoulder Press (work to 80% 1RM) B. 4 Rounds for time: 20 1-arm KB Swing (10 each arm)(1 pood) 15 Pull-ups 10 Steps Weighted Lunge (1 pood)

Active Recovery Choose 1 of the following: Yoga Run 2 miles Row 2.5k

Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells OR…

Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells OR…

Active Recovery Choose either a slow 2 mile run, yoga (try this flow), or a slow 2.5k Row.

A. 5-5-5-5-5 Weighted Pull-up B. 2 rounds for time: 500m Row 15 Ring Rows 15 Squats

For time: 10 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatch (50/30lb) 15 Burpee Box Jump Overs * 20 minute time cap