Monday

Cycle Week 4/5
18 - 24 March

Doing The Open Workout Today
Conduct the warm up provided in the URX Club/Updated in SugarWOD prior to completing the Open workout.

If you feel up to it then get some Specialty Programming done.

Part A
E90S for 15:00 (10 Sets)
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 TnG Power Clean + 1 Front Squat
* Increase the weight each set - finish heavy

Part B
2:00 On 1:00 Off for 8:00
10 - 15m HS Walk + ME Power Snatch @ 50/35kg
* Choose a length of HS Walk that challenges you but doesn't take longer than 1:00 to complete

Part C
15:00 Running Clock
- 1 Round -
1000m Row
- 1:00 Rest, then AMRAP in remaining time -
12 L Arm DB Power Clean @ 22.5/15kg
12 L Arm DB Push Press @ 22.5/15kg
8 Deadball Over Shoulder @ 55/35kg
12 R Arm DB Power Clean @ 22.5/15kg
12 R Arm DB Push Press @ 22.5/15kg
8 Deadball Over Shoulder @ 55/35kg

Tuesday

Part A
EMOM 20:00
Min 1, 5, 9...) 5 - 10 Strict HSPU
Min 2, 6, 10...) 5 - 10 Kipping HSPU
Min 3, 7, 11...) 5 - 10 Strict C2B Pull Up
Min 4, 8, 12...) 5 - 10 C2B Pull Up
* Keep the reps low and focus on excellent form
* Add a deficit for the HSPU if 10 reps is too easy
* Add load for the C2B Pull Up is too easy for 10 reps
* Choose a rep scheme that you can hold onto for all 5 rounds

Part B
4 RFQ
6 Back Squat Jump @ 50 - 60%
0:30 Rest
20m Sled Push @ moderate/heavy
200m Sprint
1:30 Rest
* Power and Speed circuit - the sled should take no less than 10 seconds to complete so push hard then boost it for the sprint

Part C
AMRAP 6:00
10 Alt Pistol
1 Rope Climb
* Skill metcon = keep reps consistent and keep moving quickly

Part D
E90S for 15:00
250/200m Row
* Each interval should be Max effort!

Wednesday

Part A
6 RFQ
3 Snatch Grip Push Jerk + 3 Overhead Squat
ME UB Ring Muscle Up
1:30 Rest
* Increase the load as you go - no fails today

Part B
12:00 AMQRAP
10 Bench Press @ bodyweight
8 Double KB Snatch @ moderate/heavy
6 Double KB Thruster @ moderate/heavy
* Rest as needed between reps of the Bench - if you need to scaled take it down to 75% of bodyweight
* Rest roughly 15 - 20 seconds between movements - the goal is quality movement not load or speed

Part C
5 RFT
1 Round of 'DT' @ 70/35kg
30 GHD Sit Up
75 Double Under
* Aim to complete the DT round UB so if you need to then reduce the weight

Thursday

Part B
Feel free to conduct any extra skill work or activities that will not adversely affect tomorrow’s training

Part A
30:00 AMRAP
ME Distance Freestyle
- Every 200m -
5 Poolside Muscle Up
20 Air Squat
10 Push Up

Friday

Doing The Open Workout In the Future
If you are doing the the Open workout tomorrow then practice the Open workout using ideas posted in the URX Club and complete Aerobic Prep/Recovery.

If you are doing the the Open workout in the future but NOT tomorrow then practice the Open workout using ideas posted in the URX Club, complete Aerobic Prep plus any Specialty Programming.

These ideas will also be updated in SugarWOD

Doing The Open Workout Today
Conduct the warm up provided in the URX Club/Updated in SugarWOD prior to completing the Open workout.

If you feel up to it and are not going to re-do over the weekend then get some Specialty Programming done.

Aerobic Prep/Recovery
1 RFT
- 3 RFQ -
200m Run @ 70% MHR - Nose Only Breathing
5 Power Clean @ 50 -60%
20m Bear Crawl
- 3:00 Rest, then 3 RFQ -
600m Assault Bike @ 70% MHR - Nose Only Breathing
50m Sled Push @ light
20m Duck Walk
- 3:00 Rest, then 3 RFQ -
500/400m Row @ 70% MHR - Nose Only Breathing
5 Strict Pull Up
20m Reverse Bear Crawl

Saturday

Doing The Open Workout In the Future
If you are doing the the Open workout tomorrow then practice the Open workout using ideas posted in the URX Club and complete Aerobic Prep/Recovery.

If you are doing the the Open workout in the future but NOT tomorrow then practice the Open workout using ideas posted in the URX Club, complete Aerobic Prep plus any Specialty Programming.

These ideas will also be updated in SugarWOD

Doing The Open Workout Today
Conduct the warm up provided in the URX Club/Updated in SugarWOD prior to completing the Open workout.

If you feel up to it and are not going to re-do over the weekend then get some Specialty Programming done.

Aerobic Prep/Recovery
1 RFT
- 3 RFQ -
200m Run @ 70% MHR - Nose Only Breathing
5 Power Clean @ 50 -60%
20m Bear Crawl
- 3:00 Rest, then 3 RFQ -
600m Assault Bike @ 70% MHR - Nose Only Breathing
50m Sled Push @ light
20m Duck Walk
- 3:00 Rest, then 3 RFQ -
500/400m Row @ 70% MHR - Nose Only Breathing
5 Strict Pull Up
20m Reverse Bear Crawl

Finished with 19.5
Not Re-Doing the Workout?

Programming will be updated once 19.5 is released