2019 Qualifier Athletes
Tempo Back Squat
5 Sets of 2 (Building on Last Week)
7 Second Negative, 3 Second Pause in Bottom
“Sole Cycle”
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes
Round 1: 175/115
Round 2: 155/105
Round 3: 135/95
Odd-Object Conditioning
3 Rounds:
500 Meter Run
1 Legless Rope Climb
2 Rope Climbs
50′ Double Kettlebell Front Rack Walking Lunge (70’s/53’s)
Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)
After Each Set: Max Strict Chest to Bar Pull-ups
Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts
2019 Open Athletes
Tempo Back Squat
5 Sets of 2 (Building on Last Week)
7 Second Negative, 3 Second Pause in Bottom
“Sole Cycle”
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)
After Each Set: Max Strict Chest to Bar Pull-ups
Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts
