Warm up
8-12 minutes moving through:
1:00 Bike (moderate)
15 Banded Good Morning
10 Lateral Box Step Up (each leg)
-Then-
Warm Up to Sandbag Clean weight.
Scoring:
Accessory
Acessory:
3 Sets
14 Single Leg Goblet Squat to Box (just below parallel) (7 each leg)
5 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep)
30 Double Kettlebell Flutter Kick (hold kettlebells overhead)
Scoring:
Tempo Backsquat
Tempo Backsquat
3 Tempo Back Squat @ 5.5/10 RPE
3 Tempo Back Squat @ 6/10 RPE
3 Tempo Back Squat @ 6/10 RPE
3 Tempo Back Squat @ 6.5/10 RPE
3 Tempo Back Squat @ 6.5/10 RPE
*Tempo is 3 seconds down, 3 second pause in the bottom.
Scoring:
Push Press
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
8 Push Press @ 7/10 RPE
8 Push Press @ 8/10 RPE
Scoring:
Partner Workout
Partner Workout: 20min cap
For time:
400 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans (150/100) OR [OR 4 Power Cleans (185/115) ]
*Split all box step up reps as needed
**Synchro is the bag at the top of the rep
Individual Version:
For time:
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115)
Scaled:
Partner Workout:
For time:
300 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 2 Synchro Sandbag Cleans (150/100) (OR 2 Power Cleans (185/115) (OR 4 sandbag clean reps @ 100/70)
*Split all box step up reps as needed
**Synchro is the bag at the top of the rep
Individual Version:
For time:
150 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 2 Synchro Sandbag Cleans (150/100) (OR 2 Power Cleans (185/115) (OR 4 sandbag clean reps @ 100/70)
Scoring:
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