Day 1 Week 3 of 8 Open Cycle

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

Barbell Front Rack Stretch

5 Infant Squats

30sec Side Planks (15sec each side)

3) Lower Body Strength

12-minute time block:

Front Squat

4 sets of 10 reps

Sets 1-2: 65-70%

Sets 3-4: 70-75%

4) MetCon:

As Many Rounds and Reps as Possible in 4 minutes:

10 MB Slams

15 V-ups

—2 minutes rest—

As Many Rounds and Reps as Possible in 4 minutes:

10/8 Calorie Bike

15 Double KB Deadlift

—2 minutes rest—

As Many Reps as Possible in 4 minutes:

Max Calorie Row

*Pace: Aggressive 4 Rounds each, 80/64 Calories, Solid: 3.5 Rounds each, 60/48 Calories, Limit: 3 Rounds each, 50/40 Calories

Beginner: Sit-ups, 26/18

Intermediate: Single arm/single leg V-ups, 35/26

Advanced: 53/35

Sport: 70/53