“Downhill” (Compare: 1.11.19)
In 9:00 build both to your heaviest:
7 Sumo KB DL (20X1)
30 seconds of Weighted Plank
800 meter Run
30 Burpees (Adv: 50 reps)
30 Sit ups (Adv: 50 reps)
50 Air Squats
Time cap: 15 min
Your score for today is weights for part A and your time for part B. Remind the class than many people opted not to do the Advanced option for part B but most people finished very early! Go for the advanced, you have nothing to lose!
“Harry and Lloyd”
AMRAP 20 – In teams of 2
100 meter Empty Sled Push (Adv: 45/25)
60 MB Russian Twists / Side
100 meter SA DB Carry (50m/arm; together)
60/45 cal Bike Erg
Today is a tough partner workout that will incorporate some good accessory strength movements with some aerobic movements and a little grinder work. Break up the work in any way except the OH Carry will have both partners working at the same time. Your score today is rounds + reps.
2:00 on / 2:00 off
9/6 cal Ski Erg
12/9 cal Row
With remaining time:
Max reps of Box jumps
Today is a serious aerobic and plyometric workout. Push the ski and row as hard as you can today, allow yourself to get uncomfortable on the machines!! Your score today is total box jumps over the 5 rounds.
350/300 meter Bike Erg
10 Strict Knees to Chest (Adv: Strict Knees to Elbow)
7 SL KB Deadlift / leg
25 Plate Jumps
15 Ball Slams
10 Alternating DB Reverse Lunges
Today is we want to work on strict gymnastic strength and unilateral movements. Encourage athletes to push themselves on the simple movements but also take their time and move for quality on the higher skill/technical work.
In 10:00 build to your heaviest:
6-8 Rep Dball Front Squat (22X1)
After each set complete:
30 seconds of FLR on DBs (Adv: Rings)
Every 2:30 for 10:00 complete:
3 Rounds (Adv: 4 Rounds)
12 Air Squats
Part A is all strength work today, respect the tempos! Part B is an evolution of last Tuesday’s part B. Each athlete must complete 3 or 4 rounds of work within the 2:30. Ideal weight for this workout would be 53/35. Record weight for part A and notes for the rest of your work today.
5 Rounds (Adv: 6 Rounds)
Buy In: 500/400 meter Row
10 DB Power Cleans
10 Jumping Pull ups (Adv: 6-8 Strict Pull up)
10 V ups (Adv: Add Plate)
Time cap: 16 min
Today is a short burner compared to our usual BF workouts, we’ve thrown in a rare movement for us with the DB power Clean to keep you on your toes! Score for today is total time.
Min 1: 200 meter Run (Adv: 250 m Run)
Min 2: 40 sec. of Half Kneeling DB Strict Press (20X2)/ arm (Alt. Sides each round)
Min 3: 40 sec. of DBall Lateral Step up (Alt. Sides each round)
Min 4: 40 sec. of Side Plank Rotations (Alt. Sides each round)
Today is a longer emom that is focusing on performance care but will also become aerobic challenging due to running and the interval nature of the workout. Let you main focus today Be on honoring the tempos and integrity of the movements. The run is the only part of the workout today you should really hit hard!
2019 03 24