In Teams of 2:
AMRAP 20 minutes
15 Wallballs (20/14)
15 Box jumps (24/20)
15 Calorie row
One partner completes full round and then switches while other one rests. This is a SPRINT. If there is an odd number, athlete just works 1:1, so if they take 2 minutes to complete a full round, they rest 2 minutes. Athletes doing Partner Throwdown RX should use heavier ball if available (30/20) for practice.
Deadlift: Work up to a heavy single (15-20 minutes)
then
EMOM for 12 minutes:
Odd: 30 double unders
Even: 5 deadlifts (70-75 percent of heavy single)
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Scaling will be decreased reps for each movement, i.e., 5 thrusters, 5 pull-ups and 5 burpees or a number you can complete under a minute with time to rest between rounds. If you are doing LESS THAN 7 reps of each exercise per round, after 10 minutes, increase number of reps by one each minute. So at 11 minutes, if you’ve been doing 5 of each exercise, you will now perform 6 thrusters, 6 pull-ups and 6 burpees. At 12 minutes, you will do 7 of each and so on. Your score is the number of minutes you complete all three movements without running out of time.
*If you are doing all 7 reps of each movement, there is no change in reps at the 10-minute mark. You will continue to do 7 reps until failure.
*Jumping pull-ups or ring rows will be the scaled version of pull-ups.
Overhead Squat Skill/Technique review (10-15 minutes)
Complete 3 rounds for time:
15 Overhead Squats (135/95)
30 Abmat Sit-ups
45 Kettlebell Swings (53/35)
Schedule:
7:00 a.m. Competitor Training in Gonzales
8:00 a.m. Regular classes in Gonzales and Prairieville, open to all members
Teams of 2:
AMRAP in 5 Minutes:
Rope Climbs or Kettlebell Swings (53/35)
Run 200 meters
Rest 2 minutes
AMRAP in 5 Minutes:
Power Cleans 135/95 (95/65)
Run 200 meters
Rest 2 minutes
AMRAP in 5 Minutes:
Wall Balls 30/20 (14/10)
Run 200 meters
*While one athlete runs, the other does rope climbs/KBS/PC/WB. They switch off running/working and keep a continuous count of reps. Score is total reps in each 5-minute set.
Complete for time
21-15-9 reps of:
Dead Lift, 275/185
Box Jumps, 30/24
The weight for the deadlift should be between 55% & 60% of your 1RM. Yes, 275 is heavy, but not if your DL is over 500lbs. Please keep the weight in your appropriate range.
Core Work:
3 rounds NOT for time:
15 Sit Ups
15 Knee Tucks
15 sec Plank hold
Complete 4 rounds for time
Run 400 meters
4 Muscle Ups
40 Double Unders
~then~
Every minute on the minute for 10 mins
2 Shoulder Press
Try to increase weight from 6-17-14
Every minute on the minute for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks, 155/105
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
Scaling purposes: Find a weight you can perform 10 rounds with. OR, if three reps of each is too many to complete within 20-30 secs, perform 2 reps of each.
