Spring Fling Female Champs

IMG_1787RED (RX):
For Total Time:
100 DB/KB Goblet Squats (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

50 DB Plank Rows (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

25 Turkish Get-ups
Every time you break, perform:
20 Mountain Climbers

WHITE:
For Total Time:
100 DB/KB Goblet Squats (40/25 lb.)
Every time you break, perform:
20 Mountain Climbers

50 DB Plank Rows (40/25 lb.)
Every time you break, perform:
20 Mountain Climbers

25 Turkish Get-ups
Every time you break, perform:
20 Mountain Climbers

BLUE:
For Total Time:
80 DB/KB Goblet Squats
Every time you break, perform:
10 Mountain Climbers

40 DB Plank Rows
Every time you break, perform:
10 Mountain Climbers

20 Turkish Get-ups
Every time you break, perform:
10 Mountain Climbers

G.O.T.

IMG_1150RED (RX+):
2 Rounds for Time:
7 Legless Rope Climbs
14 Deadlifts (225/155 lb.)
28 Burpees Over Barbell

WHITE (RX):
2 Rounds for Time:
6 Rope Climbs
14 Deadlifts (205/135 lb.)
28 Burpees Over Barbell

BLUE:
2 Rounds for Time:
6 Seated Rope Climbs
14 Deadlifts
18 Burpees Over Barbell

T-Minus 1 Day

IMG_1011RED (RX):
AMRAP in 30 Minutes:
30/20 cal. Assault Bike
20 Hang Power Snatches (115/75 lb.)
10 Strict Pull-ups
600-m Run
10 Parallette Pass-throughs
20 KB Swings (24/16 kg)

WHITE:
AMRAP in 30 Minutes:
25/15 cal. Assault Bike
20 Hang Power Snatches (95/65 lb.)
10 Strict Pull-ups (assisted)
600-m Run
10 Parallette Pass-throughs
20 KB Swings (24/16 kg)

BLUE:
AMRAP in 20 Minutes:

15/10 cal. Assault Bike
15 Hang Power Cleans
10 Jumping Pull-ups
400-m run
10 Parallette Pass-throughs
15 KB Swings

T-Minus 2 Days

IMG_0502Strength:
Front Squats
3-3-3-3-3

Metcon:
In pairs: 100-cal. row
*One person rows, the other holds the top of a Ring Row.
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up.
*Divide calories as needed. It does not need to be even between partners.

T-Minus 3 Days

IMG_0398RED (RX):
AMRAP in 15 Minutes:
35 Double-unders
200-m Run
35 Double-unders
25-m Plate OH Walking Lunge (45/25 lb.)

WHITE:
AMRAP in 15 Minutes:
25 Double-unders
200-m Run
25 Double-unders
25-m Plate OH Walking Lunge (25/15 lb.)

BLUE:
AMRAP in 15 Minutes:
70 Single Unders
200-m Run
35 Fast Feet
25-m Plate OH Walking Lunge

T-Minus 4 Days

IMG_0436Strength:
Work up to a heavy 7 rep Clean and Jerk

Metcon:
RED (RX+):
3 Rounds for Time:
10 Power Clean and Jerks (205/135 lb.)
10 Deadlifts

WHITE (RX):
3 Rounds for Time:
10 Power Clean and Jerks (165/115 lb.)
10 Deadlifts

BLUE:
3 Rounds for Time:
10 Power Clean and Jerks
10 Deadlifts

Spring Fling Week!!!

IMG_0463RED (RX):
5 Rounds:
Min. 1: 12 Lateral Step-ups, one DB (50/35 lb.)
Min. 2: 12 Toes-to-Bars
Min. 3: 12 Ring Dips
*Each round, add 2 reps to each movement.

WHITE:
5 Rounds:
Min. 1: 12 LateralStepups, one DB (45/25 lb.)
Min. 2: 12 Toes-to-BarsMin. 3: 12 Ring Dips
*Each round, add 2 reps to each movement.

BLUE:
5 Rounds:
Min. 1: 10 Lateral Step-ups
Min. 2: 10 Wall-Lying Hands-to-Feet
Min. 3: 10 Box Dips
*Each round, add 1 rep to each movement

Partner Up

IMG_0491RED (RX):
In partners:
AMRAP in 3 Minutes:
MB Sit-up Throws (20/14 lb.)
then:
100 Thrusters (135/95 lb.)
100 MB Hip Extensions (20/14 lb.)
100 Leg Throws
200 Double-unders
then:
AMRAP in 3 Minutes:
MB Sit-up Throws (20/14 lb.)

WHITE:
In partners:
AMRAP in 3 Minutes:
MB Sit-up Throws (16/10 lb.)
then:
100 Thrusters (95/65 lb.)
100 MB Hip Extensions (16/10 lb.)
100 Leg Throws
150 Double-unders
then:
AMRAP in 3 Minutes:
MB Sit-up Throws (16/10 lb.)

BLUE:
AMRAP in 3 Minutes:
In partners:
MB Sit-up Throws
then:
80 Thrusters
80 MB Good Mornings
80 Leg Throws
80 Fast Feet
then:
AMRAP in 3 Minutes:
MB Sit-up Throws

Max Distance

RED (RX):
4 Rounds for Time:
500m Row
20 Alt. DB Power Snatches (50/35 lb.)
Max Distance Handstand Walk

WHITE:
4 Rounds for Time:
500m Row
20 Alt. DB Power Snatches (45/25 lb.)
Max Set Box Round-the-Worlds

BLUE:
4 Rounds for Time:
500m Row
20 Alt. DB Power Snatches
Max Set Floor Round-the-Worlds