WOD

20 minute AMRAP:
15 KB SDHP (24/16kg)
10 shuttle runs (10m)
15 KBS (24/16kg)
10 push ups
15 sit ups
10 pull ups

Scaling:
KB – reduce weight if needed
push ups – use a box if needed, the 10 rep[s should be unbroken for at least the first few rounds
pull ups – reduce volume or do ring rows if you don’t have pull ups yet

Top tip:
Aim to keep moving throughout the 20 minutes; think of it as a steady run pace. If you’re doing the Open, we don’t yet know what’s in store tomorrow, so keep something in the tank!

WOD

A) Snatch EMOM (increase weight every minute)
1-5: 5 reps
6-10: 10 reps
11-15: 2 reps
16-20: 1 rep

B) 50 burpee box jump overs (24/20″)

Time cap 7 minutes

Scaling:
Box – reduce height or step over the box if needed 

Top tip:
Don’t go out too fast on the WOD. Find a steady pace and keep moving… if you need to stop, take short breaks and decide how often you will rest (e.g. every 10 reps)

WOD

A) Back Squat: find a heavy 5, then 3×5 @ 90%

B) 50-40-30-20-10
> air squats
> skaters

Scaling:
none required

Top tip:
Focus today is the back squat. Ensure you hit the same range of motion as the bar gets heavier.

WOD

10 rounds 1:30 on / 10:30 off
Alternate between:
A) 15/12 cal bike + max suicide shuttle
B) 15/12 cal row + max thrusters (20/15kg)

Scaling:
Thruster – reduce weight if needed; this shoudl feel very light

Top tip:
The aim today is to go HARD on the bike/row and then keep those legs moving for the remainder of the 90 second window. You’ll have time to recover before you go again.

WOD

A) Find a 1RM clean

B) 21/15/9
> deadlifts @ 1RM clean weight
> box jumps (24/20”)

Scaling:
Box – reduce height if needed

Top tip:
Focus today is the clean

WOD

Open Workout 17.1

10 DB snatch (22.5/15kg)
15 burpee box jump overs (24/20”)
20 DB snatch
15 BBJO
30 DB snatch 
15 BBJO
40 DB snatch
15 BBJO
50 DB snatch
15 BBJO

Time cap 20 minutes

The Open is nearly upon us! We’ll be doing the Open workouts every Friday for five weeks from 22nd Feb – 22nd March. Find out more and sign up here 

This was the first Open workout in 2017 and it’s a cracker!

Scaling:
DB – reduce weight if needed.
Box – reduce height or step over the box if needed 

Top tip:
Breath through the snatches and go at steady pace on the BBJOs (don’t start too fast!)

WOD

In a 30 minute window:
3 rounds
50 air squats
400m run
30 DL (42.5/30kg)
20 push press (42.5/30kg)
10 front rack lunges each leg (42.5/30kg)

In remaining time:
max rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)

It’s a long one today! The weight on the bar should feel light for all movements. Get through the 3 rounds and then give your legs a little break on the pull ups and push ups!

Scaling:
Barbell – the weight should feel light on all 3 movements (ideally all rounds should be unbroken). Reduce accordingly if needed.
Pull ups – reduce volume (minimum 3) or do jumping pull ups if you don’t have pull ups yet 
Push ups – use a box if you need to. You should be able to confidently do 10 unbroken at your chosen scale when fresh

Top tip: