banner

SATURDAY 20210625

Warm-up

200M Jog
10 PVC Passthru
10 PVC Good Mornings
10 PVC Kang Squats
PVC Front Rack Stretch
10 Air Squats w/Thoracic Reach
10 Hollow Rocks
10 Superman Holds
10 Glute Bridges
10 Floor Facing Snow Angels
10 Big Arm Circles (Forward, Reverse, Crossbody)


FITNESS 20210625

2 Rounds for Time with a Partner (Split Reps any way-one partner working at a time):*
10 Single Arm Alternating DB Snatches (40-50, 25-35#) [10/arm]
20 Single Arm DB Hang Power Clean and Jerks (40-50, 25-35#) [20/arm]
40 Box Step-overs (24/20″)
60/45 Calorie Bike
80 DB Goblet Squats (40-50, 25-35#)
100/70 Calorie Row

* 35 Minute Cap

Scoring: Time


PERFORMANCE 20210625

2 Rounds for Time with a Partner (Split Reps any way–one partner working at a time):*
10 Power Snatches (135/95#)
20 Power Clean and Jerks (135/95#)
40 Burpee Box Get-overs (24/20″)
60/45 Calorie Bike
80 Wallballs (20/14#)
100/70 Calorie Row

* 35 Minute Cap

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin