Barbells for Boobs is a little less than three weeks away and our team has already raised over $2,000 !!
You still have time to pick a workout partner and then sign up on the google doc below. We can figure out the two heats once we know everyone that is participating.
Google Doc for Partners
3 Rounds with 3 minutes of rest after each.
400m Run Max Effort, then
1 minute of Cool Down on Rower, then
100 Double Unders
*It is important that you treat each 400m as a Max Effort sprint!
3 Rounds for Quality:
15-20 Ring Rows (If unbroken, then add weight with plate)
15-20 Tuck Ups
(Scale is 10-15 Bar Tuck Ups & 30-60 sec. plank)
Rest 90 seconds between each set.
A. Snatch DL. Build to a heavy triple in 12 minutes.
B. Push Press. Build to a heavy triple in 12 minutes.
C. Accessory Work.
3 rounds for quality
15-20 Push-ups (if you can get 20 UB, use a weight (plate) or use a deficit (plates also).
proper technique trumps all here. No worming or snaking on the pushups
50 meter 1 arm Farmers Carry. (AHAP) 2 lengths of gym with 1 arm each (100 – 4 laps total) Athlete should demonstrate control while walking.
“Helen” Re-Test next Tuesday!!! 10/7
4x 4 min. AMRAPs
15 Toes to Bar
30 Wall Ball Shoots
Max Cals on Rower in remaining time or until tagged by Teammate then,
Max Burpees ***
Rest 2 minutes after each AMRAP
Pair up in teams of 2 (Athlete 1 and Athlete 2=Team 1). Athlete 1 begins at 3-2-1 go, Athlete 2 begins at the 2 min. mark. Once Athlete 2 reaches the rower, he or she will tag Athlete 1 who will then proceed to burpees.
Each Athlete will do the above AMRAP, four times!
In teams of 4,
P1: Run 400m
P2: Box Jump Overs – Max
P3: Burpee Pull-up – Max
P4: Wall Climb – Max
30 minute running clock.
P2-P4 are working while P1 runs 400m. After P1 completes 400m, switch. P1 drops to BJO, P2 drops to Burpee Pull-ups, P3 drops to Wall Climbs and P4 drops to 400m Run.
Repeat after completion of 400m run.
Congratulations to Steve and Danielle on their engagement!
15 min. AMRAP
5 Dumbbell Snatch (5 each side)
10 Dumbbell Walking Lunge (hold the 1 DB in front rack position)
15 Abmat Sit-ups