*NO CLASS SATURDAY FOR THE COMBINE*
5min EMOM of:
2 Bench Press
2 Rounds of:
42 Bench Press…135/95
21 Knees to Elbows
21 S. Arm Kb Hang Snatch…70/53
42 Sit Ups
42/32 Cal Row
(23min Time Cap)
8am- Check In
8:30am- Briefing on workouts
9:00am- EVENT 1/ Heat 1
*heat schedule will be posted here Friday evening
1. “ODB VOL. 3”
Burpee onto Plate
(50m Sled Push before each set…90/45)
Immediately following the 9th Burpee of Partner 1. Partner 2 completes the same and partner 3 repeats for a 3rd time.
Score 1– partner 1’s time of completion
Score 2– partner 2’s time of completion
Score 3– partner 3’s time of completion
(20min Time Cap)
2. “TRIPLE ASSAULT”
7min AMRAP of:
Bike Cals and Thrusters…95/65
-One partner is on the bike, one partner is on Thrusters and the 3rd partner is hanging from Pull Up Bar. All three partners must rotate when the 3rd partner comes off the pull up Bar.
5mins to Establish 1RM Clean n Jerk
Immediately following the 6mins:
3min AMRAP of:
Pull Ups- 1pt each
Chest to Bar Pull Ups- 2pts each
Bar Muscle Ups- 4pts each
Score 4– Total Cals and Thrusters
Score 5– Total combined CnJ weight
Score 6– Total points
30 KB Swings…53/35
400m medball run…14/10
-At 3,2,2 Go! Partner one begins on the treadmill, then onto the Row, then onto the KB Swings and then finishes with the 400m Run. Partner 2 begins the treadmill when partner 1 finishes the Row. Partner 3 begins when partner 2 finishes the Row.
-No partner can begin a station until the partner in front completes their station.
-Partners may be on the final run at the same time.
-No partner can pass another partner on the run.
Score 7– Partner 1’s Time of completion on the Treadmill 40cals.
Score 8– Partner 2’s Time of completion on the Row 30/20cals.
Score 9– Partner 3’s Time of completion on 400m Medball Run