The Open is almost here.

Team Rosters – Complete team rosters will be announced on Wednesday. If you haven’t been approached by a coach to join a team, please don’t hesitate to tell Nicole, Graham or Courtney that you need to get signed up!

Thursday Night Throwdown – Join us at the gym this Thursday night for the live announcement of the first Open workout immediately followed by two brave souls attempting the workout with only a few minutes to prepare. They’ll need all the support they can get! Please stop by to cheer them on! Remember, you’ll score extra points for your team for volunteering for the TNT!

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Strength

Levels 2-4
18 Minutes

E3MOM
3 Bench Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes

E3MOM
5 Double Kettlebell Floor Press
30 second Side Plank R/L

Skill
15 Minutes for quality

Levels 3/4

3-5 Bar Muscle-ups
60 sec Pike Stretch
5-10 Unbroken Kipping Handstand Push-ups
60 sec Straddle Stretch

Levels 0-2

3-5 Strict Pull-ups – negatives or bands if necessary
60 sec Pike Stretch
5-10 Strict Push-ups – work on holding a tight plank the entire duration of the set
60 sec Straddle Stretch

Conditioning

“Alternative Facts”

10 Minutes AMRAP

Levels 2-4

20 Forward Alternating Lunges (that’s 10 per leg, NOT walking)
10/10 Push Press (single kettlebell)
60 Double Unders

L4 – 2×24/18 farmer lunge, 24/18k PP
L3 – 2×20/16 farmer lunge, 20/16k PP, 30 DUs if still learning
L2 – can sub Goblet lunge (single kb), use same weight for PP, sub 150 singles or 60 singles and 15 DUs

Levels 0/1

12 Forward Alternating Goblet Lunges (that’s 6 per leg, NOT walking)
5/5 Push Press (single kettlebell)
100 Single Unders

L0/1 – can sub bw lunge if Goblet is too challenging