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