Wednesday 11.21.2018

2019 Qualifier Athletes

Barbell Cycling
On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (135/95)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (185/135)
Burpee Box Jump Overs (24/20)

Odd-Object Conditioning
Buy In: 50 Calorie Air Runner
Directly Into…
3 Rounds:
7 Parallette Handstand Push-ups
50′ Front Rack Kettlebell Walking Lunge (70’s/53’s)
10 Sandbag Cleans (150/100)
Directly Into…
Cash Out: 50 Calorie Air Runner

Body Armor
3×10 Incline Tempo Dumbbell Bench Press
5×3 Weighted Pull-ups
3×12 Chest Supported Dumbbell Rows
3×16 Face Down Dumbbell Reverse Flys

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 Open Athletes

Barbell Cycling
On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

Body Armor
Alternating On the Minute x 16 (4 Rounds)
Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2: 9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3: 60 Double Unders
Minute 4: Rest

Midline
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups