A. 9 minute EMOM 1 – 30-sec Contralateral Deadbug https://www.youtube.com/watch?v=bQkwJfebYA8 2 – 20-sec Captain Morgan/side https://www.youtube.com/watch?v=Gk3Id1hK508&t=51s 3 – 30-sec Sorenson Hold B. Power Snatch – Build to
A. Ball Slams – 5×2.2.2 (light and explosive) B. Close Grip Bench Press – 3×5 @31X1 Tempo; Rest 2 minutes C1. Single Arm Ring Row
20 minutes @70% Row 500m 3 Wall Climbs 30-45-sec Ring Hang + 20 minutes @70% Run 400m 50’ Walking Lunges 50’ Reverse Walking Lunges 30-45-sec
For those that repeated 18.5 OFF For those that did not repeat 18.5 A. Hang Power Clean – 5×5 @60% (pause in the catch
This week will be a reset week where the focus will be on completing the Open and then having some down time with training. If
20 minutes @70% Row 500m 20 NPUB 100’ Single Arm Overhead Carry/arm (moderate) + 20 minutes @70% Run 400m 20 Low Box Jump (step down)
18.5 7 min AMRAP 3-6-9-12-15 etc Thrusters @ 100/65lbs Chest to Bar Pull Ups + 20 minute Assault Bike @50%
A. 9 minute EMOM 1 – 30-sec Contralateral Deadbug https://www.youtube.com/watch?v=bQkwJfebYA8 2 – 20-sec Captain Morgan/side https://www.youtube.com/watch?v=Gk3Id1hK508&t=51s 3 – 30-sec Sorenson Hold B. Power Snatch – Build to
A. Ball Slams – 5×2.2.2 (light and explosive) B. Close Grip Bench Press – 3×5 @31X1 Tempo; Rest 2 minutes C1. Single Arm Ring Row
20 minutes @70% Row 500m 3 Wall Climbs 30-45-sec Ring Hang + 20 minutes @70% Run 400m 50’ Walking Lunges 50’ Reverse Walking Lunges 30-45-sec
For those that repeated 18.5 OFF For those that did not repeat 18.5 A. Hang Power Clean – 5×5 @60% (pause in the catch
This week will be a reset week where the focus will be on completing the Open and then having some down time with training. If
20 minutes @70% Row 500m 20 NPUB 100’ Single Arm Overhead Carry/arm (moderate) + 20 minutes @70% Run 400m 20 Low Box Jump (step down)
18.5 7 min AMRAP 3-6-9-12-15 etc Thrusters @ 100/65lbs Chest to Bar Pull Ups + 20 minute Assault Bike @50%
