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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


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