Open Gym, 1/30 to 2/5

Double Unders /AND-OR/ Overhead Squats + Wall Balls

You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp of the movement.

MOBILTY

Athletes are encouraged to work through the following combination of mobility exercises after warming up to help them prepare for this week’s Open Gym progression (click the links to access online video demos):

• 3-4min Upper Back & Thoracic Spine Rolling
• 90sec-2min/side Ankle Flexion w/ band distraction
• 2-3min Hip Flexion w/ band distraction
• 2-3min/side Death Stretch (aka Couch Stretch)
• 3-4min Band Assisted Bully Stretch

DOUBLE UNDERS

Requirements:
None

Prep & Skill Progression:

1. Step 1 = 2 x 50 unbroken single skips
2. Step 2 = 1 x 20 Power Hops in place (no rope)
   • Power Hop = two foot hop in place, hopping as high as possible from the balls of the feet, don’t tuck the knees
3. Step 3 = 1 x 60 two-speed Single Skips
   • alternate between 10 slow and 10 fast single skips
4. Step 4 = 1 x 20 Tapping Power Hops
   • Power hop as above, but cross the arms on your chest, and tap the hands against your chest twice each time you jump
5. Step 5 = 5 unbroken sets of 3 Single Skips + 1 Double Under
   • i.e., 3 ss + 1 du + 3 ss + 1 du + 3 ss…
   • do not progress if unable to complete in 3 attempts or less (proceed to “LEVEL 1” below)
6. Step 6 = 2 unbroken sets of 10 Single skips + 10 Double Unders
   • if unable to complete in 2 attempts, proceed to “LEVEL 2” below
   • if able to complete in 2 attempts or less, proceed to “LEVEL 3” below

Work:
Rest 2-3min after completing the above prep & progression, and then complete
12min of additional work at the prescribed Level below:

• LEVEL 1 (unable to complete Step 5 above): max rounds in 12min of 10 unbroken Single Skips + 4 unbroken Double Unders
  • stop after each successful set of DUs
  • for every break, restart that round back at 10 single skips (round only counts if you complete 2 double unders)
• LEVEL 2 (unable to complete Step 6 above): max rounds in 12min of 10 unbroken Single Skips + 10 unbroken Double Unders
  • for every break, restart that round back at 10 single skips
• LEVEL 3 (able to complete Step 6 above): 12min of Burpee-Flight Simulator
  • Preceding each attempt with 5 burpees, complete 5 unbroken DUs, then 10 unbroken DUs, then 15 unbroken DUs, etc, adding 5 reps each time (reps must be unbroken for the round to count);
  • each ATTEMPT begins with 5 burpees (i.e., if in attempting to complete the round of 15 DUs, you break at 12, you must complete 5 burpees before re-attempting the round of 15 DUs)
    
  • work as high as possible in 12 minutes

OVERHEAD SQUATS + WALL BALLS

Requirements:
None

Prep & Skill Progression:

1. Step 1 = 2 x 15 OHS + 15 Sotts Press w/ PVC
2. Step 2 = 1 x 12 Pause OHS w/ PVC Pipe to a MedBall
   • pause for 1-1000 count with backside touching (not sitting on!) the med-ball
3. Step 3 = 1 x 12 unbroken OHS w/ Barbell to MedBall (M @ 45lb bar, W @ 33lb bar)
   • squat until backside touches the med-ball; do not progress unless all reps touch and the bar remains overhead
   • if unable to complete, proceed to Level 1 below
4. Step 4 = 1 x 12 unbroken OHS w/ Barbell to Medball (M @ 75lb bar, W @ 53lb bar)
   • squat until backside touches the med-ball; do not progress unless all reps touch and the bar remains overhead
   • if unable to complete, proceed to “LEVEL 2” below
   • if able to complete, proceed to “LEVEL 3” below

Work:
Rest 2-3min after completing the above prep & progression, and then complete
12min of additional work at the prescribed Level below:

• LEVEL 1 (unable to complete Step 3 above):
  • EMOM for 10min of 6 OHS (M @ 45lb bar, W @ 33lb bar);
  • rest 3min, then,
  • 60 Wall Balls for time (M w/ 20lb ball to 10’ line, W w/ 14lb ball to 9’ line)
• LEVEL 2 (unable to complete Step 4 above):
  • EMOM for 9min of 7 OHS (M @ 75lb bar, W @ 53lb bar);
  • rest 3min, then,
  • 75 Wall Balls for time (M w/ 20lb ball to 10’ line, W w/ 14lb ball to 9’ line)
• LEVEL 3 (able to complete Step 4 above):
  • EMOM for 8min of 9 OHS (M @ 95lb bar, W @ 63lb bar);
  • rest 3min, then,
  • 100 Wall Balls for time (M w/ 20lb ball to 10’ line, W w/ 14lb ball to 9’ line)