Tuesday 12.11.2018

2019 Qualifier Athletes

Anaerobic Threshold Conditioning
3 Rounds:
In a 2:00 Window – 21 Calorie Air Runner
In a 1:30 Window – 15 Calorie Air Runner
In a 1:00 Window – 9 Calorie Air Runner

Rest 1 Minute Between Rounds

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

“Crash Course”
4 Rounds:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (150/100)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

2019 Open Athletes

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

“Crash Course”
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (100/70)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between