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Updated Workouts - Sunday

Workout 1:

RX/Pro - Individuals

Sunday

16 Minutes

Basketball Court

Every 4 Minutes x 3 Rounds - 2 minute rest following each round

78 Beaded rope double-unders

26 GHD sit-ups

Max wall balls with remaining time, 20/30 lbs


Open/40+ - Individuals

Sunday

16 Minutes

Basketball Court

Every 4 Minutes x 3 Rounds - 2 minute rest following each round

58 Beaded rope double-unders

20 GHD sit-ups

Max wall balls with remaining time, 14/20 lbs


Team Pro/RX:

Sunday

17 minute AMRAP: rounds and reps

Basketball Court

36 Beaded rope double-unders

16 Synchronized GHD sit-ups

24 Synchronized wall balls, 20/30 lbs


Team Open:

Sunday

17 minute AMRAP: rounds and reps

Basketball court

27 Beaded rope double unders

12 Synchronized GHD sit-ups

18 Synchronized wall balls, 14/20 lbs


Workout 2:

Pro - Individuals

Sunday

12 Minute Cap

Field

For Time:

21 Calorie Row

15 Hang Power Snatch (110/155#)

9 Bar Muscle-ups


18 Calorie Row

12 Hang Power Snatch

6 Bar Muscle-ups


15 Calorie Row

9 Hang Power Snatch

3 Bar Muscle-ups


*Complete a 36’ HSW after each row and set of HPS


RX - Individuals

Sunday

12 Minute Cap

Field

For Time:

21 Calorie Row

15 Hang Power Snatch (95/135#)

9 Bar Muscle-ups


18 Calorie Row

12 Hang Power Snatch

6 Bar Muscle-ups


15 Calorie Row

9 Hang Power Snatch

3 Bar Muscle-ups


*Complete a 36’ HSW after each row


Individual - Open/40+

Sunday

12 Minute Cap

Field

For Time:

21 Calorie Row

15 Hang Power Snatch (75/115#)

30 Pull-ups


18 Calorie Row

12 Hang Power Snatch

20 Pull-ups


15 Calorie Row

9 Hang Power Snatch

10 Pull-ups


*Complete a 72’ OH KB walk after each row (35/53)


Teams:

The teams will follow the same workout structure but will have a 15:00 time frame tagging in and out. Movement and workout questions will be answered before your workout.

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