Friday 10.23.2020

 

*Today’s events are the last of our Online In-House Competition, but score submissions will be open through Sunday, in case you need more time!  There’s still an opportunity to register and submit your scores — click the link here!

“FITNESS (Normal Training Day)”

A. Every minute, for 12 minutes (3 sets of each):
Station 1 – Turkish Get Up x 2 reps (Left Arm)
Station 2 – Turkish Get Up x 2 reps (Right Arm)
Station 3 – Single Arm KB Front Rack Squat x 6/side
Station 4 – Double-Under Practice x 45 seconds

B. Against a 9-minute clock, complete as many reps as possible of:
3 Dumbbell Renegade Rows (Push-up, Row Left, Row Right)
5 Dumbbell Thrusters
7 Calorie Row or Ski

When the clock reaches 9:00….

Take 7 minutes to complete two rounds of the following:
20 Staggered Stance Dumbbell Romanian Deadlifts (10 each leg)
20 Glute Bridge Floor Presses
20 Banded Face Pulls

“FITNESS (Competing)”

A. Take 10-12 minutes to build to 85% of your 1-RM Clean, and prepare for Part B.

B. “Events 7 & 8 (Scaled)”
Against a 9-minute clock, complete as many reps as possible of:
3 Jumping Pull-ups* (Men: Chest-to-Bar; Ladies: Chin-Over-Bar)
6 Thrusters (65/45 lb)
18 Mountain Climbers (knee touches the elbow on each rep)

*Each round, add 3 reps to the Pull-ups (ie. 3, 6, 9, etc.)
*For the Jumping Pull-ups, the bar will be measured 6″ above the top of your head when standing tall

When the clock reaches 9:00….

Take 7 minutes to establish a 1-RM Clean (any style)

“PERFORMANCE”

A. Take 10-12 minutes to build to 85% of your 1-RM Snatch, and prepare for Part B.

B. “Events 7 & 8”
Against a 9-minute clock, complete as many reps as possible of:
3 Pull-ups* (Men: Chest-to-Bar; Ladies: Chin-Over-Bar)
6 Thrusters (95/65 lb)
24 Double-Unders

*Each round, add 3 reps to the Pull-ups (ie. 3, 6, 9, etc.)

When the clock reaches 9:00….

Take 7 minutes to establish a 1-RM Snatch

“AEROBIC DEVELOPMENT”

Five sets on the Concept 2 Bike Erg or Assault/Echo Bike:
3 minutes @ moderate pace
Rest 1 minute
4x(45 seconds @fast pace; 30 sec rest)
Rest 1 minute

**moderate pace is something you can hold for 15-20 minutes

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