Tuesday 11.27.2018

2019 Qualifier Athletes

Bike Conditioning
6 Sets:
21/15 Calorie Bike,
Rest 1 Minute Between Efforts

1st 7 Calories: Light Pace
2nd 7 Calories: Moderate Pace
3rd 7 Calories: Sprint Pace

"Criss Cross"
5 Rounds:
45 Double Unders
15 GHD SIt-ups
45 Double Unders
15 Power Cleans (135/95)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
10 Sandbag Cleans (150/100)
25/18 Calorie Ski Erg
8 Sandbag Cleans (150/100)
20/15 Calorie Ski Erg
6 Sandbag Cleans (150/100)
15/12 Calorie Ski Erg
4 Sandbag Cleans (150/100)
10/9 Calorie Ski Erg
2 Sandbag Cleans (150/100)

Body Armor
3x8 Glute Ham Raise
3x10 Hip and Back Extensions
3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

2019 Open Athletes

"Criss Cross"
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

Body Armor
3x8 Glute Ham Raise
3x10 Hip and Back Extensions
3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each