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Gymnastic Conditioning: 3 Rounds: 90% Max Effort UB HSPU (The goal is to maintain # through each round) Rest :90 5-10 Hips to Rings Rest :90 Attempt to add 1-2 reps from 2 weeks ago Metcon #1 Deadlift/Sled Push/Assault Bike 12 DL – 50m (225/155) - 5 Cal AB 10 DL - 40m (275/185) - 10 Cal AB 8 DL - 30m (315/205) - 15 Cal AB 6 DL - 20m (365/235) - 20 Cal AB 4 DL - 10m (405/275) - 25 Cal AB Strength: 21:00 EMOM 1:00 2 Reps Thrusters 1:00 Strict Pull ups 1:00 Rest Metcon: 12:00 Team AMRAP #1 4:00 AMRAP 18 Partner Deadlift (RX:315/Masters:275/Rec:225) 15 - Burpee over bar #2 4:00 AMRAP 12 - Partner Deadlift (RX:365/Masters:315/Rec:275) 9 - Burpee TTB #3 4:00 AMRAP 6 - Partner Deadlift (RX:405/Masters:365/Rec:315) 3 - Burpee Muscle Up Metcon 2: 3:00 Max Cal Row Strength: 12:00 E2MOM 3 Reps Front Squat Start at 70% and increase attempt to increase weight each round Metcon: Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. Stop at 20 minutes. Oly cycling 1: Complete as many Power Clean & Jerks (135/95) within a minute. Do as many as possible Unbroken. Rest 5:00 Oly cycling 2: Complete as many Power Clean & Jerks (135/95) within a minute. Do sets at 1/3 of max UB set in Oly 1. Partner Metcon #1 3:00 Max Lengths Supine Sled Pull (135/100) Rest 3:00 3:00 Max Lengths Prone Sled Pull (135/100) Partner Metcon #2 5:00 AMRAP 50 Burpees AMAP Snatch (115/75) Strength: 21:00 EMOM 1:00 2 Reps Thrusters 1:00 Strict Pull ups 1:00 Rest Metcon 1: Teams of 3 10:00 AMRAP 10 snatches (95/65) 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 10 snatches, (135/85) 2 Rounds of Cindy 10 snatches, (155/105) 3 Rounds of Cindy 10 snatches, (185/125) 4 Rounds of Cindy Amap snatches (205/145) Any athlete may perform any # of reps of any movement. Only 1 athlete may work at a time. Rec Athletes do C&J Metcon 2: 9:00 AMRAP Row for calories + 3:00 Squat Cleans (135/85) 3:00 Shoulder to Overhead (135/85) 3:00 Chest to Bar Pull Ups The Score for this workout is total Calories rowed plus total reps of each of the 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups Oly 1:
15:00 E3MOM 10 reps UB Power Clean Oly 2: 15:00 E3MOM 10 reps UB Push Jerk Metcon: 12:00 AMRAP 1:00 at each station: - Cal Assault bike - Cal Row - Battle Ropes - Burpee DB Squat Cleans (35/25) - KB Swings (55/35) - Sit Ups - Hollow Rocks - Push Ups - DB Snatch (65/45) - DB Push Press - Double Unders - Sledge/Tire Slam |
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