On Sunday it will be time for Hope. Hope is done in the same format as fight gone bad. Three five minute rounds with one minute spent on each movement and one minute of rest between rounds. Pro tip: on this one bring an extra mask because the workout is a mildly sweaty one. If I knew then what I know now I would have changed masks between the second and third rounds but hindsight is always 20/20.

Zoomers we will need a good pull up progression, something to step on or jump over, and a light object to lift. For those of you coming to the open gym, to do this one, please ask the coach on duty for any equipment you need and hopefully you have a good timer to keep you on track for your work and rest periods. This is a fun workout and the format makes it feel like time is flying.

Thought of the day

Open competitors we are very proud of you for taking on the 2021 open during this trying time. If you are feeling a bit tire and drained it is because of the extra emotion and stress you were under for the three weeks. How I want you to approach your training for the next twenty workouts is the same as if you were coming back from a long layoff.  Focus on moving well, and ease yourself only to the intensity piece after you are twenty solid workouts in.

A big factor in life is managing your stress load, though I did the open workouts it was not stressful for me, because I was not signed up,  and I was able use them as another training day. This thought is not just for the open competitors but for all of you dealing with stress at home, work, and in other areas of life, try focusing on moving well in those stressful moments and good things will happen.  We look forward to seeing you on zoom and in the open gym.




Warm up

2 rnds  (1 Minute each)

Shoulder pass thoughts

Air Squats

Ring rows or Bent over rows

Full body rocks



Box jump

Power snatch





3 Round (1 minute each)


Snatches 55/75

Box Jumps

Thrusters 55/75#



Cool Down

Couch Stretch

Pigeon pose

Under hand pull aparts

Overhead pull aparts