March 3rd


Download the week

"Body Armor Endurance V1"

EMOM 28 ( 7 rounds)

Complete 8-12 Reps of each 

Min 1 | DB Bent over row each arm 

Min 2 | Single DB alternating box step ups

Min 3 | Wide grip push up 

Min 4 | DB crush grip floor press 

Rest exactly :30 between sets.


On The 2:00 x 24 Minutes (3 Rounds):

0-2: 30/24 Cal Row

2-4: 30/24 Echo Bike

4-6: 30/24 Cal Ski

6-8: Assign skill movement not in Open workout

For the Coach

Resource Drive

Workout Overview


NOTE | Sunday programming during The Open varies from our traditional format. On Sunday we’ll complete a “Body Armor” style EMOM that focuses on aerobic strength training. This programming is unscored and should be targeting quality movement, full range of motion, and controlled time under tension. 


Completed rounds with individually selected rep #.

28 rounds available.


8-12 reps of all movements. Complete in around :45.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

Tabata flow. :20/on :10/off

  • No push up burpees 
  • Mountain climbers
  • Knuckle draggers
  • Quad pulls 
  • Knee pulls 
  • Active spidermans 
  • Plank shoulder taps 
  • Push ups

Specific Warm-Up
(9-14 minutes)

Specific flow 

  • Get out DBs
  • :20 alternating DB deadlift 
  • :20 alternating DB goblet reverse lunge 
  • :20 alternating DB box step ups
  • :20 DB crush grip floor press
  • :20 DB bent row right 
  • :20 DB bent row left


  • N/A

(14-18 minutes)

Practice Round 

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(18-58 minutes)

Additional Elements

Home Workout

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | DB Bent over row each arm
Min 2 | Single DB alternating box step ups
Min 3 | Wide grip push up
Min 4 | DB crush grip floor press
Rest exactly :30 between sets.


"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

After Party

10 Sets
100m sprint
Rest :30 between

Have questions?

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