March 10th


Download the week

"Body Armor Endurance V2"

EMOM 28 ( 7 rounds)

Complete 8-12 Reps of each 

Min 1 | Box jump overs

Min 2 | Strict pull ups 

Min 3 | Alt Double DB front rack lunge

Min 4 | Double DB hang power clean

Rest exactly :30 between sets. 



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
  • :15 alternating DB deadlift 
  • :15 alternating DB goblet reverse lunge 
  • :15 alternating DB box step ups
  • :15 DB crush grip floor press
  • :15 DB bent row right 
  • :15 DB bent row left
  • :15 Alternating DB hang clean
  • :15 Double DB hang clean 
  • :15 Double DB alternating lunge 
  • :15 Strict pull ups


  • 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 | Box jump overs
Min 2 | Alternating DB plank row
Min 3 | Alt Double DB front rack lunge
Min 4 | Double DB hang power clean
Rest exactly :30 between sets.


“Every strike brings you closer to your next home run.” - Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

After Party

4 Sets
400m run
Rest 1:30 between

Have questions?

Reach out!

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