General (8:00)
1:00 Bike
1:00 AMRAP 5KB Deadlift + 5 KB Swing (light)
2 rounds
________
:30 Spiderman hold each side
10 Scorpion (5 each)
10 Lying straight leg kick (each leg) (hamstring stretch)
:20 plank (forearms, find position that will be repeatable for workout)
_________
Specific (10:00)
:20 hollow hold
5 strict sit up
5 arm swinging sit up
3 weighted sit up x 2-3 sets practicing different weights
___________
10 Deadlift (empty bar)
5 DL with base weight (1 at a time)
5-10 touch and go deadlifts with base weight
3×5 building to workout weight for team
RXConditioning
6 Rounds (with a Partner) for Time
30 Weighted Sit-Ups (25/15 lb)
30 Deadlifts (225/155 lb)
30 calorie Air Bike
Goal: Sub 36
Cap: 40 minutes
Intermediate
6 Rounds (with a Partner) for Time
30 Weighted Sit-Ups (15/10 lb)
30 Deadlifts (185/125 lb)
30 calorie Air Bike
Baseline
4 Rounds (with a Partner) for Time
20 Sit-Ups
20 Deadlifts (45/30 lb)
20 calorie Air Bike
Non-working partner must be in plank hold (off forearms) for working partner to accumulate reps.
3x max push up
+
3x 12 dumbbell bent row
Rest as needed between supersets.
Today we partner up and grind through some simple grunt work. The weighted sit up can be with feet anchored by dumbbells or something similar that provides some leverage. The caveat to this already difficult triplet is that while one person is working, the other person is holding a plank on their forearms. The load for the deadlifts should be something that athletes could do 7-10 reps unbroken.