Tuesday 10.20.2020

*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. "Events 3, 4, and 5"Complete as many reps as possible in 3 minutes of:Single Arm Dumbbell Hang Clean and Jerks (35/25 lb -- switch hands every 5 reps)Rest 2 minutes, and when the clock reaches 5:00...Complete as many reps as possible in 3 minutes of:Burpees to a 45" plate (must stand fully on each rep)Rest 2 minutes, and when the clock reaches 10:00...For time:40/30 Calorie Echo Bike*These events MUST be completed in this order, with only 2 minutes of rest between each. If you choose to re-do any of these, you must re-do all three of them, and you cannot mix and match your scores.Rest until reasonably recovered, then....B. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side)

"PERFORMANCE"

A. "Events 3, 4, and 5"Complete as many reps as possible in 3 minutes of:Shoulder to Overhead (155/103 lb)(Push Press, Push Press, or Split Jerk are all good -- as long as you standing up fully with the bar overhead on each rep)Rest 2 minutes, and when the clock reaches 5:00...Complete as many reps as possible in 3 minutes of:Bar-Facing BurpeesRest 2 minutes, and when the clock reaches 10:00...For time:500 Meter Row*These events MUST be completed in this order, with only 2 minutes of rest between each. If you choose to re-do any of these, you must re-do all three of them, and you cannot mix and match your scores.Rest until reasonably recovered, then....B. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side)

"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