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Open Prep Program 1-Week Sample

Open Prep Program Details:

  • 8-Week template with 5 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Dedicated online qualifier style program, structured around increasing athletes muscular endurance, work capacity, anaerobic power, and skills in a smart and efficient manner.
  • Designed to be completed as an ADD-ON to your regular gym classes before the class begins or in a separate session.

Week 1 Day 1

A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 Wallballs @20lbs-10ft/14lbs-9ft

B. 3 Rounds
Max T2B in 1 minute
Rest 1:00 b/t rounds

C. For Time (5 min after Part B)
30 BBJO @24/20”

Week 1 Day 2

A. Every 2 Minutes x 5 Rounds
12-15 Cal Row
8-12 G2OH @95/65lbs (Power Clean & Jerk or Power Snatch, Athlete’s choice)

B. EMOM 10
Odd: 8-12 DB Deadlifts @50/35lbs x2
Even: 8-12 Box Jumps @24/20”

C. For Time (5 min after Part B)
30 DB Thrusters @50/35lbs x2

Week 1 Day 3

A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 T2B

B. 3 Rounds
Max distance HSW in 1 minute
Rest 1:00 b/t rounds

C. For Time (5 min after Part B)
30 C2B Pull-ups

Week 1 Day 4

A. Every 2 Minutes x 5 Rounds
8-12 DB Power Cleans @50/35lbs
4-6 Bar Muscle Ups (Video)

B. EMOM 10
Odd: 10-15 Deadlift @115/75lbs
Even: 10-15 STOH @115/75lbs

C. For Time (5 min after Part B)
30 OHS @95/75lbs

Week 1 Day 5

A. 5 Rounds
12 DB Power Cleans @50/35lbs x2
12 DB Front Squat @50/35lbs x2
50’ Front Rack Walking Lunge @50/35lbs x2
Rest 2:00 b/t rounds

B. EMOM 10
Odd: 8-12 Bar Facing Burpees (Video)
Even: 4-12 Alternating Pistols

C. For Time (5 min after Part B)
100 Wallballs @20lbs-10ft/14lbs-9ft