Deep Comp- 4-15, 4-16, 4-17

The following times are the actual start times of the workouts. Please come as early as you need to to prepare, warm-up, and ask questions. Because of the extra commitment we are asking of you, we included the times that we will be starting so you do not need to spend extra time at the gym other then when the work is actually being completed. We want to hit these with high-intensity, and enjoy the rest of the weekend with our family, friends and teammates. 

Friday at 8:15PM

Warmup Hang Clean for 10 minutes, rest 10 minutes, then find the following with a continuously running clock:

2 Minutes: Max Hang Squat Clean Double

3 Minutes: Max Distance HS Walk

4 Minutes: AMRAP

6 Axle Bar OHS 165/115

3 BMU

 

Saturday at 8:15AM

12 Minute Ladder-

MF pairs of Synchronized...

Chest to Bar Pullups

Front Squats 135/95#

1-1, 2-2, 3-3, etc.

 

Saturday at 11:15AM

(MF, MF, MF Conga line)

*M1 completes A1 while F1 completes A2, once both are finished they switch, complete and move on to the next segment (B then C)

A1. 500m Row

A2. 20 Triple Unders

 

B1. 30 SHSPU

B2. 30 KB DL 70/53#

 

C1. 6 Burpee Pullovers

C2. 6 Rope Climbs

 

Sunday at 1:15PM

These workouts are meant to be completed within the same hour.

Workout 1:

*MMM complete the following while FFF complete the following at the same time on their own barbell:

180 T2B

30 Squat Snatch 205/125#

 

Saturday before 2PM*

MM, FF, MF

For time:

800m Partner Carry

80 Calorie Assault Bike

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