"Working For The Weekend"
[TEAMS OF 3]
AMRAP 7:
30 Power Snatches
15 Rope Climbs
Max Calorie Bike Erg
AMRAP 6:
24 Power Snatches
12 Rope Climbs
Max Calorie Bike Erg
AMRAP 5:
18 Power Snatches
9 Rope Climbs
Max Calorie Bike Erg
AMRAP 4:
12 Power Snatches
6 Rope Climbs
Max Calorie Bike Erg
AMRAP 3:
6 Power Snatches
3 Rope Climbs
Max Calorie Bike Erg
Barbell: (115/85)
Rope: (15')
Score: Total Calories
SEE NOTE FOR INDIVIDUAL VERSION
KG | (52/38)
5 Rounds:
20' Front Rack Walking Lunge, @weight(135/95)
10-8-6-4-2 Power Snatches, @weight(135/95)
Directly Into...
5 Rounds:
20' Overhead Walkinge Lunge, @weight(135/95)
1-2-3-4-5 Rope Climbs (15')
* Score: Total Time
Today we have a team of 3 workout, and some interval work! The flow of today is one partner is always working while the other two rest. The idea is that you switch out before one partner starts to fall behind. With each partner getting a two to one rest, we want to hold a high effort pace when it is our turn!
Score | Total bike calories
Power Snatch | Quick singles, or small cycled sets
Rope Climbs | 3:00 / 2:30 / 2:00 / 1:30 / 1:00
Bike | 1:00 or more each round
Rope Sequence
Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.
POWER SNATCHES
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
CALORIE BIKE ERG
Sub Row/Ski/Air Runner/Echo/Assault
INDY VERSION
5 Rounds:
20/16 Calorie Bike Erg
10-8-6-4-2 Power Snatches @weight(115/85)
Directly Into....
5 Rounds:
20/16 Calorie Bike Erg
1-2-3-4-5 Rope Climbs (15')
Time Cap: 30 Minutes
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Team of three warm up AMRAP 6
(9-21 minutes)
Rope | tell, show, do, check
Power Snatch | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Bulletproof Shoulders
4-5 Sets For Quality:
20 Banded Front Raises
20 Banded Pull Aparts
