The Open is now upon, and what a way to start it. A 20 min AMRAP with lunges and over the bar burpees. There was a reason why over the bar burpees have been in the programming so much recently :) 

The Overhead Lunge requires a very tight mid line. Be sure to check out the video in Mondays article about getting tight before you lift. Set Your Position, Protect Your Spine!

Have a great week.


Workout of the Day:

A) Toe To Bar Skills

B) 5 Rounds

2 mins on / 2 mins off

5 Front Squats (60/40kg / 50/35kg / 40/27.5kg)
AMREP Toes to Bar


Workout of the Day:

A1) Back Squat: 3-3-3-3-3
A2) Chin ups: 5 x 8-12

B) 8 rounds

6x KB snatch (As heavy as form allows)
7x Box jumps (30/24")


Workout of the Day:

A) 15 mins to cycle through

8 Kipping Pull Ups
8 Ring Dips
8 DB Thrusters w/ 2 sec pause
30 Double Unders
2 Wall Climbs

B) In Pairs: 15 min

Partner A) Rows
Partner B) Completes 2 rounds:

10 Wall Balls
10 Down Ups

Swap after Partner B completes both rounds


Workout of the Day:

A) Deadlift: 1-1-1-1-1

B) 2 Rounds, resting 3 mins between rounds:

From 0:00-2:00, run 400 meters then Max double-unders

From 2:00-3:00, Max Reps dumbbell push jerks

From 3:00-4:00, Max Reps pull-ups

From 4:00-5:00, Max Reps dumbbell hang squat cleans

15/10kg Dumbbells RX


Workout of the Day:

A1) Push Press: 3-3-3-3-3
A2) Ring Dips: 5 x 8-12

B) 4 Rounds

50 walking Lunges
20 Air Squats
10 Push Ups


Workout of the Day:

Open 16.2 workout. Announced Thursday night