Monday – 3/12/18

Music Choice…..Slayer or Lady Gaga?

2018 OPEN Announcements!

  • Make sure you submit 18.3 scores no later then 8pm tonight (Monday) !!!!! Last I looked there were still a lot of people who did not submit scores.
  • Aaaand we are always looking for extra judges! You do not have to take judges course to help judge your fellow Calibrater’s!

 

Warm-up

Quadruped crawl x 50’
Clamshell Star plank w/ pause x 10/side
Quadruped crawl x 50’
Slow and perfect Air squats x 10 reps
+
Lateral Lunge x 10/side
Glute Focused Split Squat x 5/leg
Ring Row x 20 reps
+
Back squat Warm-up
*Goal is to warm-up to something that you think will be tough for 12 reps below. All three sets below must be work sets so make sure you take 3-4 warm-up sets here.

Workout
A. Every 2min, for 18min (3 sets of each):
Station 1 – Back Squat x 12 reps
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6/arm @ 2111

Choose an option below

B1. For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
20 Goblet Squats (50/35)
40 walking Lunges
*Time Cap = 10min

-OR-

B2. For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee over the barbell
10 Front Squats (155/105 lbs)
Time Cap = 10min

2 thoughts on “Monday – 3/12/18

  1. A. 1. 55, 55, 60 (should have gone heavier)
    2. 35lb (should have gone heavier)
    3. 35lb
    B1. 7:02 Bike, 35lb goblet squats

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