Happy Birthday Frances

Power Clean & Split Jerk

3-3-2-2-1-1-1 – Build to a heavy single


25 rounds for time:

1 Power Clean 100/50k
4 HSPU Strict
5 Wall Balls

Don’t worry this can be scaled for everyone, weights and movements but sorry everyone does 25 rounds for 25 years of Frances.



Linear Progression & Benchmark

Back Squats or Deadlifts 5-5-5-5-5

Pick what you did not hit last time and hit 5 sets at the same weight.


21 Deadlifts 100k/65k
21 Pull ups
15 Squat Cleans 60k/40k
15 Ring Dips
9 Thrusters 40k/30k
9 HSPU Strict

Finisher: 1 lap with 2x Kettlebells


Bodyweight day

Strict Pull ups – Chest to bar, chin over, negatives etc. Wherever you are at – 5 sets

Ring Dips – 5 x max sets. If necessary scale to Ring Push ups or push ups

15 mins skills practice – Toes to bar

6 min amrap:

10 Toes to bar / knee raises
10 Push ups
10 Russian twists

rest 2 mins

6 min amrap:

6 Toes to bar
6 Push ups
6 Russian Twists




Strict Press

Strict Press 5-5-5-5-5

You should have a weight from last time for linear progression. 5 sets at top weight.

21 minute EMOM:

A: 10 Ring Dips / Push ups
B: 50 Double Unders / Single Unders
C: 10 Deadlifts (you choose weight.. except Lindsey)

Tabata Core holds.


Front Squat and Chipper

Front Squats 10-8-6-4-2

After each set perform a max set of muscle ups, strict C2B, pull ups or ring rows.

3 rounds for time:

Run 200m
10 Front Squats 60/40k
7 Push Press 60/40k
4 Muscle ups

Finisher: EZ barbel curls instruction and try out.

Open WODs

Why are you doing the open?

On Monday Matt W came into the box and quietly got on with 15.4.  He had some concerns about his back so did every handstand pushup strict with no kipping.  Not only was this awesome to watch but it was great to see someone make a decision that benefits their health, strength and fitness rather than chasing a few places on the open leaderboard.

Matt W muscle ups in 15.3
Matt W muscle ups in 15.3

It’s easy to dive into the Open and get carried away with beating your friends, getting into a certain place on the leaderboard or just executing moves that you may not quite be ready for.  Most of us are not in contention for the next stage of the Games – in fact I’m guessing that having two guys likely to advance to the masters qualifiers is pretty unusual for a single box.

Simon and Steve doing handstand pushups in 15.4
Simon and Steve doing handstand pushups in 15.4

That’s not to say that the rest of us shouldn’t fight like hell for every rep and do our very best.  But the open is 5 weeks out of a whole year of training – if you aren’t going to qualify for regionals or the masters qualifiers, what do you get out of the open and what do you think you should get out of the open?

There is no doubt that the heightened pressure and excitement of an open workout can push you to achieve new prs.  We’ve had first pull-ups, handstand pushups and toes to bar in the box.  Snatch prs, clean and jerk prs and ohs prs.  Brilliant!!!

The groundwork for these achievements is laid in your day to day training.  Good, well programmed consistent training that you do day in and day out at the box.  If you did some dirty reps to get a score in an open workout don’t bring those to your everyday training.  Scale back to your progressions and make yourself a better and stronger athlete – then when the movement comes up next year…

Scott cleaning in 15.4
Scott cleaning in 15.4

When it comes to what you think you should get out of the open – how many of us even considered this before it started?  We all know what Scott’s goals are – qualifying for the Games is his primary goal.  His training is focussed around events that will help him get there and addressing weaknesses that he knows could hold him back.

What are your goals for the year?  A competition or event later in the year, body composition changes or improvement in health markers?  It doesn’t matter what your goals are but put the open into context – how does it get you closer?

My personal mistake this year has been standing around trying to achieve Rx scores in WODs that are at the limit of my skill and strength ability.  My primary goal at the moment is to improve conditioning – with the benefit of hindsight, I should have scaled every WOD for 5 weeks of disgusting conditioning work.  I had to  scale 15.3 because I didn’t have a muscle up. I hated every minute of it – I thought it was over scaled and I hated doing singles.  But – it has been the WOD best aligned to my primary training goal.

Open WOD 15.5

The last open workout of 2015 will have been announced overnight.

Let’s come together as a box and enjoy the opportunity to push ourselves and each other on.  There have been personal successes and disappointments over the last 4 weeks but let’s take the opportunity to be kind to ourselves on the last WOD.

Celebrate your achievements over the open season.  If there are things that you haven’t been happy with, nail down the reason why and set a plan of action in place to get yourself to the place you want to be.

Good luck!

<- Review of 15.3



Bear Complex

Front Bear Complex

Build to a 3 rep max effort of the following complex:

Squat Clean
Push Press
Front Squat
Push press

5 rounds for time:

10 C2B Pullups
15 Down Ups
20 Wall Balls


Finisher: Tabata Tommies or Seated Alt DB Curls


Linear and Nasty Metcon

Back Squats or Deadlifts 5-5-5-5-5

Linear progressions.

5 rounds for time:

10 Deadlifts 120/80k
10 Muscle ups
100 Double Unders

Finisher: 50 Red Band reverse pulls


EMOM and amrap

Warm up:

Max Double unders in 1 minute
Max Toes to bar/ knee raises in 1 minute
Max Push ups in 1 minute

21 min  almost EMOM:

A: 8 Clean & Jerks 60k/35k
B: 10 Bar Hop Burpees
C: Rest

10 minute amrap:

10 Box Jumps
10 Push ups

Use your box for push ups as necessary. RX is the floor.


Strength or Open Redo

If your still to do the open or want to redo tonight is your last chance.

Deadlifts 10-10-10-10-10

Not linear progression, touch n go practice with increasing weight every set.

Bench Press 5-5-5-5-5

Set yourself a new linear progression weight for Bench

Bent Over Rows 10-10-10-10-10

For time:

50 Burpees or 80 KB Swings….. you choose