Alternative Athletics: 10 Rounds Partner

WARM-UP
1 set:
30 Jumping Jack
30 Banded Good Mornings

1 set:
:30 Single-Unders (both feet)
15 pulls Row
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or Double Unders

NOTES

• In the first part of today’s warm-up use a light band — something with which you can feel the tension in your posterior chain.
• In the second portion of today’s warm-up, see how many calories you can achieve in 15 pulls.

Pre-workout:
Accumulate with a partner:
60 Burpee Box Jump Over (20/24 in)
– Break up the reps as needed.

Rx
10 rounds for time with a partner:
20 Double Unders
14/20-cal. Row
20 Double Unders
– Alternate rounds with a partner.

INTERMEDIATE
10 rounds for time with a partner:
:20 double-unders
14/20-cal. row
:20 double-unders
– Alternate rounds with a partner.

BEGINNER
10 rounds for time with a partner:
20 Single-Unders
7/10-cal. row
20 single-unders
– Alternate rounds with a partner

Competition: 1 hr 10 min

Warm Up: 15 min
See Above

Workout 1: 20 min
See Today’s Rx

Workout 2: 10 min
Main Lift
On a 10:00 clock:
Build up to a 3-rep-max shoulder-to-overhead

NOTES

• We are beginning Week 8 of our virtuosity lifting cycle. This mean we are 2/3 of the way through. Today we are focusing on building up to a heavy 3-rep max within a 10:00 window. Try to complete 3-5 attempts within the 10:00 window. If the weights feel easy, make bigger jumps. If the weights feel heavier than normal, make smaller jumps or even consider backing off a bit.
• It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted.
• Shoulder-to-overheads may be performed as a strict press, push press, push jerk, or split jerk.

Workout 3: 15 min
Accessory
5 sets for separate loads:
5 Sots presses
10 wide-grip Bent over row

Stretching: 10 min
Accumulate:
1:00 Lacrosse Ball / Foot
1:00 Sit and Reach