Thursday, March 12, 2020

Hello there!

Tomorrow evening the workouts for the online qualifier will be announced at 9pm and over the course of the weekend Mike and Anikha will compete in the Age Group Online Qualifier completing these 6 workouts between Friday morning and Monday night.

We will be posting up their schedule as we know it so you can come out to watch and cheer on these two awesome athletes.

Athletics - 430/530

Conditioning

‘Fore!!’

4 Rounds - Rest 4 minutes between each Round

1 minute Max Effort (strict) HSPU/Double DB Push Press/Box Pushups

1 minute Max Effort D-Ball Clean or MB Slam

1 minute Max Effort MB Situps

1 minute Max Effort Shuttle Run (25')

We will get you in the gym and get you warmed up and then get you moving through these 4 movements. With equal amounts of work and rest we want you to really push that pace right until the last minute. You should be looking to get the same score each round. Each length of a shuttle run is 1 rep.

782 PrimeTimers - 10am (CF782)

Strength

3 Sets

5 Double DB Deadlifts

5 Pushups (to best depth)

10 1 legged hops (from leg to leg)

30 second 1 leg hold (30 seconds per leg)

Conditioning

15 minute Partner AMRAP

150m Row

12 Squats

9 Situps

6 Shuttle Runs

3 Burpees

Alternate movements with your partner.

782 Adaptive - 11am (CF782)

0:00 - 5:00 - Max Effort cal Row

5:00 - 20:00 - 15minute AMRAP

3 Pullups

6 Clean & Jerks

9 WBS

12 Shuttle Wheels

20:00 - 25:00 - Max Effort cal Row

- Team 782