Sunday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
400m Group Run
400m Group Run
Immediately Into…
1:00 Plank
30 Single DB Curls
30 Single DB Strict Press
30 Alt. Single DB Lunges (DB held across the chest)
1:00 Plank
Immediately Into..
Flow stretching in time remaining
Workout
THE ABYSS (Time)
FOR TIME*
Athletes Choice…
75 DB Hang Curtis P’s** (50/35)|(35/20)
or
100 DB Hang Curtis P’s (35/20)|(20/15)
Athletes Choice…
75 DB Hang Curtis P’s** (50/35)|(35/20)
or
100 DB Hang Curtis P’s (35/20)|(20/15)
*Every 3:00, starting at 3:00, perform a 100m Run.
**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press
(Score is Time)
KG DB 1: (22.5/15)|(15/10)
KG DB 2: (15/10)|(10/7.5)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
Max DB Hang Curtis P’s** (50/35)|(35/20) or (35/20)|(20/15)
*P1 works while P2 performs a 200m Run. Alternate when the Running partner returns.
**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press
(Score is Reps)
KG DB 1: (22.5/15)|(15/10)
KG DB 2: (15/10)|(10/7.5)
Optional Cool Down
Warm-up
FOR RECOVERY
Accumulate 3:00 in the Bottom of a Squat
Accumulate 3:00 in the Bottom of a Squat
Immediately Into…
5:00 Foam Roll Legs
(No Measure)
