Saturday Workouts: Updated
Saturday Workout 1: Vests ALL
Pro/RX - Individuals (14/20)
Saturday
15 Minute cap
Basketball court
3 Rounds - For Time
600 meter Bike ERG
50 push-ups
9 wall walks (pro)
6 wall walks (rx)
Open/40+ - Individuals (14/20)
Saturday
15 Minute cap
Basketball court
3 Rounds - For Time
600 meter Bike ERG
35 push-ups
3 wall walks
Teams Pro/RX: Male/Female
Saturday
18 AMRAP:
Basketball court
P1:60 calories
P2: Front rack feed bag hold
*If the bag is dropped than athletes will switch movements (voluntarily or involuntarily)
Max rounds
P1/2:50 synchro push-ups
P1/2:9 wall walks
RX: 6
Team Open: Male/Female
Saturday
18 AMRAP:
Basketball court
P1:60 calories
P2: Front rack feed bag hold
*If the bag is dropped than athletes will switch movements (voluntarily or involuntarily)
Max rounds
P1/2:35 synchro push-ups
P1/2:3 wall walks
Saturday Workout 2:
Pro - Individual
Saturday
9 minutes
Field
75 TTB
75 Box Step-Overs with 70/80 kb
*MAX Heavy Bag Ground to Shoulder @ 150/200 lbs with remaining time
RX - Individual
Saturday
9 minutes
75 TTB
50 Box Step-Overs with 53/70 lb KB
*MAX Heavy Bag Ground to Shoulder remaining time @ 100/150 lbs
Open/40+ - Individual
Saturday
9 minutes
Field
60 TTB
35 Box Step Overs with 35/53lb KB
*MAX Heavy Bag Ground to Shoulder with remaining time @ 70/100lbs
Teams - Male/Female Pairs
Pro
Saturday
12 minutes
Field
120 Synchronized TTB
100 Synchronized Box Step-Overs with kb 70/80
*MAX Heavy Bag Ground to Shoulder with remaining time @ 150/200lbs
RX
Saturday
12 minutes
Field
120 Synchronized TTB
80 Synchronized Box Step-Overs with 53/70lb KB
*MAX Heavy Bag Ground to Shoulder with remaining time @ 100/150 lbs
Teams - Open
Saturday
12 minutes
Field
90 Synchronized TTB
70 Synchronized Box Step-Overs with 35/53lb KB
*MAX Heavy Bag Ground to Shoulder with remaining time @ 70/100 lbs
Pro/RX:
Saturday
8 minute cap
Basketball Courts
For Time:
40/50 Calorie echo bike
50 Burpees to 45 lb plate
Open/40+ :
Saturday
8 minute cap
Basketball Courts
For Time:
40/50 Calorie echo bike
40 Burpees to 45 lb plate
Teams: Male/Female Pairs
Pro/RX
Saturday
12 minute cap
Basketball Courts
For Time:
40/50 Calorie echo bike (both athletes bike at the same time)
50 Synchronized burpees to 45 lb plate
Teams:
Open/40+
Saturday
12 minute cap
Basketball Courts
For Time:
40/50 Calorie echo bike (both athletes bike at the same time)
40 Synchronized burpees to 45 lb plate