Thursday February 19th

General Prep
3 Sets: For Quality
200m Run or 1:00 Cardio Choice
:15/:15 Samson Stretch
20 Bear Plank Shoulder Taps
10 Alternating Box Step-Ups
10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings
Specific Barbell Prep (From the Rig)
5 Empty Barbell Back Squats
3 Back Squats @ 40-50%
3 Back Squats @ 50-50%
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Then Load to Working Weights on the Barbell

Strength
Back Squats
8:00 EMOM
3 Reps @ 60-65% of 1RM of Back Squats
% is Based on 1RM Back Squat
This is a back off week for the back squat, and should be RPE 6-7 efforts here.

Modifications:
- Adjust to Box Squats for most as a good starting alternative.
- Move to 6 Alt Back Rack Reverse Lunges @ Moderate Loads
- Lastly possibly sub out 3 Sets of 8-10 Barbell Hip Thrusts during the 8 minute segment.

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Specific Prep and Loading after Back Squats
:15 Wall Lean March + :15 Wall Lean Sprint
8 Kettlebell Swings + 8 Russian Kettlebell Swings
3 Burpee Box Jump Overs
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150m Run
10 American Kettlebell Swings
4 Burpee Box Jump Overs

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"Open Range"
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Time

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Level 2:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 44/26lb, 20/12kg
Box Height: 24/20in
Score = Time
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Level 1:
For Time:
3 Rounds
200m Run
15 Russian Kettlebell Swings
10 Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box Height: 24/20in
Score = Time
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Masters 55+:
For Time:
3 Rounds
400m Run
20 Russian Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Time
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Goal: 10:00 - 13:00
Time Cap: 15:00

RPE: 8.5/10
Stimulus: Leg Stamina / Aerobic Capacity

Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate
Secondary Objective: Consistent split paces / round

Workout Strategy
“Open Range” is a simple, honest conditioning test where the run sets the tone. Each 400m should be paced aggressively, but sustainable enough to allow immediate work on the kettlebell and Burpee Box Jump Overs. American kettlebell swings should be smooth and rhythmic, driven by the hips rather than the shoulders. Avoid rushing these reps; consistent cadence will preserve grip and breathing. Burpee box jump overs should be efficient and calm, keep transitions tight, and avoid turning this into a sprint.

Athletes who hold nearly identical run splits and avoid redlining on the burpee box jump overs will finish strongest.

Modifications / Adjustments
Run: Reduce Distance / Adjust to 450/400m Row, 900/800m Bike Erg or 30/22 Calorie Echo Bike
American KB Swings: Reduce Load / Reduce Reps / Adjust to Russian Swings
Burpee Box Jump Overs: Reduce Reps / Lower Box Height / Adjust to Step-Over Burpees

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