11 December

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Workout

PART 1 FOR TIME WITH PARTNER 150/100 CAL ROW 100 WALLBALLS (20/14) 75 KBS + PARTNER STONE CHAIR (1.5/1 POOD) 50 BURPEES OVER KB (1.5/1 POOD)

*Did this With Milton (14:45) 1. CAP IS 18M. 2. ONE PARTNER IS IN A STONE CHAIR WHILE THE OTHER COMPLETES KBS. SWITCH AS NEEDED. PART 2 CORE FINISHER TABATA MASH WINDMILL SIT-UPS HEELS TO HEAVENS X3 ROUNDS

Training Session PM (130p)

A. Lunge Complex

BARBELL LUNGE COMPLEX RIGHT LEG F/W LUNGE - RIGHT LEG B/W LUNGE + LEFT LEG F/W LUNGE - LEFT LEG B/W LUNGE = 1 REP COMPLETE 5 REPS OF THIS COMPLEX REST 3M, X3

*95# For All B. "IceHouse"

EVERY 2M FOR 18:00 10/6 CAL BIKE 3 HANG POWER CLEANS 1. PARTNER UP AND SHARE BIKES/BARS 2. SCORE IS LOADS USED. 1 LOAD FOR 1ST 3 ROUNDS. CAN ADJUST LOAD FOR MIDDLE 3 ROUNDS AND FINALLY FOR FINAL 3 ROUNDS. 3. LOADS CAN'T CHANGE WITHIN ROUNDS 1,2,3 OR 4,5,6 OR 7,8,9. THEY CAN ONLY CHANGE AFTER ROUND 3 AND AFTER ROUND 6. 4. LOADS CAN STAY THE SAME FOR ALL 9 ROUNDS IF DESIRED. SCORE IS LOAD USED FOR EACH OF THE 3 ROUNDS SEGMENTS. 5. STAGGER HEATS BY 1M. PARTNERS MUST BE OFF BIKES BY 55 SECONDS OR CALS NEED TO GET SCALED. 6. IF ATHLETE MISSES ANY ROUND OF BIKE OR HANG POWER CLEANS, THEY GET A 0 FOR THAT 3 ROUND BLOCK. IF THEY HAVE TO DROP WEIGHT WITHIN A 3 ROUND SEGMENT, THEIR SCORE IS 0 FOR THAT SEGMENT.

*245-265-270 (30# PR From Last Year)