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If there is ever a time of the year to put on the blinders, it is now.
Specific 2019 Open training starts here!


During this cycle, our primary focus will be dialing in movements we know we will be tested on. Through study the past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives. And when it does arrive, we arrive with it. Whatever challenge or tasks are thrown our way, we’ll be ready. We’ve honed our mental toughness year round for a very specific purpose – so that we can adapt and overcome to always find our very best.

This week will be our “shock” week, but the rest of the cycle will follow a similar theme. We will be including extra work if needed. All the additional work should be done on your own time (before or after class) or if need an extra push before the open. They will incorporate Stamina Building, Aerobic Endurance, Midline Training or additional skill work.

Monday
Snatch + Conditioning + Stamina Builder (EMOM)

Tuesday
Conditioning + Row/Aerobic Endurance + Midline

Wednesday
Skills + Stamina Cycling + Conditioning

Thursday
Mobility or Skills + Conditioning

Friday (“Game Day Friday’s”)
Open-Like Conditioning + Stamina Builder (EMOM)

Saturday
Team WOD or Long Conditioning (20:00+)

*Stamina Builders - Coupling Open movements into EMOM progressions, we will fine tune the very specific transitions which account for often lost minutes inside AMRAP’s.
*Row/Aerobic Endurance - Continuing to build an aerobic base is a must for our endurance inside of the upcoming longer efforts.
*Stamina Cycling - In the Open, it’s less about your 1-Rep Max, and more about how well you can cycle through moderate to heavy repetitions, under challenged metabolic conditions. We will train this unique stimulus in an organized progression from week to week, which translates very well to our ability to cycle loaded movements, will less rest in between sets.

"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene
Just start.
We've used this mindset in our strategy pieces inside workouts. As we transition from lifting cycles to more “metconing” or let’s “just start”. If we can remove that moment of hesitation, we quickly find the first repetitions are always there. And we surprise ourselves with a set of 15 reps, when we could have bet our lives that we’d fail the first rep. 

We just needed to get going, and not overthink it. What is powerful to realize, is that this concept applies outside the gym walls just as much as it does in it.

It is very common for us to await the “right moment”.
The right time to start reading again.
The right time to change jobs.
The right time to have that uncomfortable conversation.

We’ve all been here. Waiting for perfect.
Yet, we can all agree… that perfect, will never come. It doesn’t exist.

Instead of seeing all of the reasons that could go wrong, the quote urges us to take a different perspective. To see all the reasons why it could go *right*. To learn how to dance in the rain. To see, that today, is the best possible timing we could ever ask for.

If we can do that, we may actually realize that the perfect moment did exist after all.

Good Luck this cycle! See you in Class!

-Coach Vic

Cycle 6 Day 24

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Handstand + DB Lunge 

On the 2:00 x 5 Rounds:
20 Sec of Max Kipping HSPU
50' Front Rack Dumbbell Walking LungeAt the start of each minute, athletes complete 30 sec of their best kipping handstand pushup set.

If we are not completing handstand pushups today, completing 10 dumbbell push presses.

Following, we have out 50 foot walking lunge (One time edge to edge). This is completed with two dumbbells, both in the front rack position. Aim is to build to a heavy set, over the course of the five rounds.

Metcon (Time)

For Time:
30/25 Calorie Assault Bike
125 Double-Unders
1,000 Meter Row
125 Double-Unders
30/25 Calorie Assault Bike

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