Monday 10.19.2020

 

*Our Online In-House Competition runs all this week! There will be EIGHT scored events over the course of the week, with options for both “RX” and “Scaled” divisions.  If you’d like to register and submit your scores, click the link here!

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @31X1 tempo
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @31X1 tempo
Station 3 – Alternating Bent Over KB/DB Rows x 8-10 reps each arm
Station 4 – Hollow Hold, Rock, or Flutter Kicks x 30-45 seconds

B. “Event 2 (Scaled)”
40 Calorie Row
40 Abmat Sit-ups
40 Goblet Squats (24/16 kg)

Time cap: 9 minutes

*If you do not complete all of the prescribed reps under the time cap, please add your remaining reps to your time, in seconds (ie. if you have completed 35 Goblet Squats when the clock hits 9:00, your time on the workout will be 9:05)

“PERFORMANCE”

A. “Event 1”
Take 20 minutes to establish a 1-RM Back Squat

It should go without saying that FULL DEPTH must be achieved for your score to count. This is defined as the crease of the hip passing below the top of the knee at the bottom of your repetition.

Scores should be submitted in pounds (Note: Ladies’ Barbells weigh 33 lbs). Please have someone confirm that you have hit FULL DEPTH on your 1-RM attempts.

B. “Event 2 (RX)”
For time:
45/32 Calorie Echo Bike
30 Toes to Bar
15 Sandbag Cleans (over the shoulder — 150/100 lb)

Time cap: 9 minutes

*If you do not complete all of the prescribed reps under the time cap, please add your remaining reps to your time, in seconds (ie. if you have completed 10 Sandbag Cleans when the clock hits 9:00, your time on the workout will be 9:05),

“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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