Workout
2min on 2min off for 6 Rounds
_____ C2 Bike Cals
12 Goblet Squats
Round 1:Max Strict Press
Round 2: Max Strict Press
Round 3: Max Push Press
Round 4: Max Push Press
Round 5: Max Push Jerk
Round 6: Max Push Jerk
Fitness: 12 Bike Cals (35/26) Barbell- 95/65
Performance: 15 Bike Cals (53/35) Barbell- 95/65 (115/75) (135/95)
Open: 17 Bike Cals (70/53) Barbell 115/75 (135/95) (155/105)
**Performance and Open: the weights goes up when the movement changes
Athletes: A fun one today! Sprint then rest. The bike and goblet squat will blow up the legs then we switch to a heavy barbell overhead press. As the movement changes add weight during the rest period. Your score is the total amount of shoulder to overhead. Shoot to about about 30-50 seconds on the overhead press work each round.
DRIVE
Every 7min for 28 minutes:
500m Row
60 Double Unders
30 Double KB Front Rack Squats
15 Burpees
Athletes: Score is slowest time! Try and stay consistent!
