Saturday
Teams of 2
AMRAP 15
10 Clusters (Clean + Thrusters) – L: 75/55; Spl: 115/75; S: 155/105
20 T2B
10 Clusters – add L: 5lbs; Spl: 10lbs; S: 20lbs
20 T2B
10 Clusters – add another L: 5lbs; Spl: 10lbs; S: 20lbs
20 T2B
…Keep going up until the 15min mark
-rest 5min, then:
AMRAP 15
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Push Press – L: 45/35; Spl: 75/55; S: 95/65
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Front Rack Lunges – same weight
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Front Squats – add 20/10lbs
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Back Squats – add another 20/10lbs
Sunday
E2M16M
12/9 Cal Bike or 15/11 Cal Rower “buy-in” at the beginning of each round.
Min 0) 14 2-DB Front Squats – L: 20/10; Spl: 25/15; S: 35/25
Min 2) 20 Abmat Situps
Min 4) 14 2-DB Front Rack Lunges
Min 6) 1min Plank
Min 8) 14 2-DB Thrusters
Min 10) 1min Star Plank (30sec each side)
Min 12) 25 Air Squats
Min 14) 20 V-Ups
-rest 4min, then repeat after switching Bike/Rower with a friend. Strive to be done with each round with about 20sec of rest. Scale reps/cals where needed.
*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.