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/sideStation 4 – Double-Under Practice x 45 secondsB. Against a 9-minute clock, complete as many reps as possible of:3 Dumbbell Renegade Rows (Push-up, Row Left, Row Right)5 Dumbbell Thrusters7 Calorie Row or SkiWhen 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 Presses20 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 tallWhen 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 paceRest 1 minute4x(45 seconds @fast pace; 30 sec rest)Rest 1 minute**moderate pace is something you can hold for 15-20 minutes