Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
8x Double KB Cleans+
5x Double KB Jerk+
60sec Box Jump+
60sec Jump Rope+
6sec Box Jump+
60sec Jump Rope+
2 min rest
5 rounds
Then:
(1-3) Pull up Ladder + 10x Push ups
4 rounds
Then:
Cool Down
Participant: Rachel, KB Clean & Jerk @ 16kg, Box Jump, Rope
Rachel’s clean & jerk looked solid. She chased the clean & jerk with 4 minutes of box jump and jump rope, two things she is trying to improve. What use to be weak points are becoming easier.
Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
15x Double KB Cleans+
60sec Box Jump+
60sec Jump Rope+
6sec Box Jump+
60sec Jump Rope+
2 min rest
5 rounds
Then:
(1-3) Pull up Ladder + 10x Push ups
4 rounds
Then:
Cool Down
Participant: Annie, DBL KB Clean @ 16kg, Box Jump, Rope
Rachel and Annie during their free aerobic portion of their circuit.
Workout
5 min Ski @ easy pace+
5 min AirDyne @ easy pace+
5 min Row @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
15x KBS @ 32kg+
60sec Ski >300m Pace+
60sec AirDyne >30cal Pace+
60sec Row >300m Pace+
2 min rest
3 rounds
Then:
15x Goblet Squat @ 32kg+
2 min Burpee Broad Jump+
2 min rest
3 rounds
Then:
Cool Down with Carries
Participant: Antonio, KBS/Ski/AirDyne/Row (301m,40cal,311m/300m,36cal,306m/300m,32cal,303m
Workout
10 min AirDyne @ easy pace
Then:
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
3×10 KBS @ 24kg
Then:
3×5 DL @ 50% 1RM (155#)
Rest 1 min between sets
3×4 DL @ 60% 1RM (185#)
Rest 1 min between sets
3×3 DL @ 70% 1RM (225#)
Rest 1 min between sets
2×2 DL @ 80% 1RM (250#)
Rest 2 min between sets
6×1 DL @ 90% 1RM (280#)
Chase it with 5x Depth Jump
Rest 3-4 min between sets
Then:
4x(20/10) AirDyne+
2 min rest
4x(20/10) AirDyne
Then:
Cool Down
Participant: Steve, DL, AirDyne (51cal, 50cal)
Workout
50x TGU @ 16kg
Then:
300sec FLR
Then:
6000m Row @ easy pace
Participant: Mez, TGU, FLR, Row
Workout
50x TGU @ 12kg
Then:
30min AirDyne @ easy pace
Then:
50x HSPU
Participant: Air, TGU, AirDyne, HSPU
