*1 Partner Starts on Each Machine and is working to complete calories to complete cash-out
Partners must complete the opposite machine they chose on the buy in
For the medball core movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is alternating every other rep for each partner.
Goal: 18:00-25:00 minutes
Time Cap: 35:00 minutes
Primary Objective: Complete the workout in under 25:00 minutes
Secondary Objective: Complete each machine segment in under 2:30 minutes
Stimulus: Chipper / Grinder / Midline and Shoulder Stamina
minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings
minute 3: "Barbell Complex"
minute 4: Rest and add a little weight to the barbell
"Barbell Complex"
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Low Hang Power Snatch
Each round decrease by 1 rep on each movement and add a little load
B: Power Snatch (Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
*Record 2 reps*)
C: Ring MU Progression (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up )
D: Metcon (AMRAP - Rounds and Reps)
"Swing Dance"
12:00 minute AMRAP
3 Ring Muscle Ups (A: Burpee Pull-Ups)
3/3 Single Arm DB/KB Hang Snatches
9 DB/KB Squats
Load: (Rx50/35, S 40/25), (Rx53/35, S 44/26)
Goal: 10 rounds
Primary Objective: Average less than 90 seconds per round
Secondary Objective: Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.
