Friday Open Athletes, Optional Active Rest Day
A. 5 Power [email protected]%1RM
150m [email protected]% effort
Rest 3mins
X2
B. 10-15 C2B/Pull Ups or Jumping Pull Ups
15/12 Cal [email protected]% effort
Rest 3mins
X2
C. 10-15 [email protected]/55-65#
75 Double Unders
Rest 3mins
x2
Base + Climb
Keep it aerobic, try to hit each piece at the same pace (80%-ish) and be consistent
A. Skill Work: T2B or Hanging Leg Raises
Or T2B* 12×4-6; as needed
*if competing on Sat, only 5-8 sets of T2B
B. Every 6mins, start a new workout:
15-12-9 (3min cap)
Hang Power Cleans + Press/[email protected]/45-65#
KB [email protected]/12-16kg
12-9-6 (3min cap)
Burpee Box [email protected]/20”
Alt DB [email protected]/10-15kg (total)
21-15-9 (3min cap)
Wall [email protected]/8-14#
Walking Lunges (total)
*Climb: hold the MB for lunges
15-10-5
Assault Bike Cals (Females: 12-8-4)
Hand Release Push Ups
Met Con
A. 3 Rounds
15 [email protected]/35#
35 Double Unders
15 Burpees
15 Sit Ups
B. Join Base + Climb for Part B
You must be logged in to post a comment.