OPN TCB Prep 15

WOD:
MetCon:
20 min. Max Distance Run w/20lbs Wtd. Vest

For Time..w/ vest:
50 Push Ups
50 Squats
50 Strict Ring Pull-Ups
50 Sit-Ups
50 Ground to OH@16kg KB
17:53

OPN TCB Prep 14

WOD:
Gymnastics-
Bar Muscle Up Mastery 5.3

Strength-
3 RM Back Squat-160kg
3 RM Press@77kg

MetCon-
9 Min AMRAP:
5 Ring MU
10 Thrusters@60kg
500m Row Xebex
10 Thrusters@60kg
5 BMU
1 rd. 500m

OPN TCB Prep 13

WOD:
LPO-
Power Snatch: 1x3@60kg, 1x3@65kg, 2x3@70kg, 2x2@75kg
Power Clean and Jerk: 1x3@80kg, 3x3@85kg, 3x3+2@90kg, 2x2+1@100kg

MetCon-
16 min. 30 SEC ON 30 SEC OFF:
Bike 12 Cals
10m HS Walk
Ski Erg
100m Run

Accessory-
4x8 GHD Flexion-Ext@16kg
3x10 DB Manguito Cereia Lift@5kg
100 Tricep Band Ext
100 Bicep Band Curls
20 min Row (low)

OPN TCB Prep 12

WOD:
Gymnastics-
Bar MU Mastery 5.2

LPO-
Snatch-1x4@60kg, 1x4@70kg, 4x2@80kg
C+J 1x4+1@80kg, 1x4+1@90kg, 4x2+1@105kg
Clean DL 4x2@120kg
Snatch High Pull@95kg

MetCon-
11 Min AMRAP:
20 DBSnatch@30kg
15 Box Jumps
10 2-Bar Deadlifts@2-64kg
2 Rds, 41 reps

20 min. Row Light
3x10/10 Alt DB Curl to OH Press@2-20kg

OPN TCB Prep 11

WOD:
Strength-
5x5 Back Squat@137kg
5x5 Bench Press@97kg

MetCon-
12 Min. AMRAP:
3-6-9-12-15...
Power Snatches
SH to OH
Toes to Bars
DU
92 Reps

Core-
3x NFT
30 sec L-Hang Variation
30 sec Suitcase Walk es. @32kg
3 min. Band March

OPN TCB Prep 10

WOD:
Strength-
3 Rm for:
Back Squat-157kg
Bench Press-108kg
Shoulder Press-75kg

MetCon-
15 min. EMOM:
30m Sled@70kg
20 Cal Row
Max Cal Bike Xebex-16-19-16
Rest 1
Rest 1

Run 2k Light

Core-
3x10 Dragon Flags

OPN TCB Prep 9

WOD:
Gymnastics-
BMU Mastery 5.1

LPO-
Snatch-1x2@60kg, 1x2@70kg, 1x2 @80kg, 1x2@85kg
C+J-1x2@80kg, 1x2@90kg, 2x2@105kg
Clean High Pull-2x3@105kg,2x3@117kg

MetCon-
3xFor Time:
5 RMU
7 Thrusters@50kg
15 Cal Row
7 Thrusters@50kg
5 BMU
rest 3 min.
2:57-3:10-3:13
Bike light 20 min