November 14, 2016

13
Nov

November 14, 2016

Vero Beast Partner Throwdown – the Workouts

OK teams, here’s what you will be doing on Saturday…post questions to the comments section.

#1 – The Test 
Each partner performs…
AMRAP in 2 minutes:
20 calories on the ski erg
In the remaining time, as many toes-to-bar as possible
*score is calories + toes to bar.
*each partner performs the entire two minutes without assistance from the other partner. 

#2 – The Chipper 
For time…
100 calories on rower
50 front squats Rx: 185/125; Masters 155/95; Scaled 95/55
50 handstand push-ups (Masters to 1 Abmat; scaled = hand-release push-ups)
200 double-unders (scaled = 200 singles)
100 calories on Assault Bike
*time cap: 25 minutes
*one partner works at a time. Split 
work any way 

HAPPY BIRTHDAY ALYSSA BLAIS!
alyssa-hanging

Workout of the Day
*do in your warm-up: Squat Prep
2 sets of 10 goblet squats @ a tempo 3 seconds down, 3 seconds up

:00
Barbell warm-up

:15
Every 2 minutes for 16minutes/8 sets
1 Squat clean + 1 Tempo Front squat (2 seconds down, fast up)
@70-80% of max clean

:35
3 sets of:
7 Strict weighted pull ups
10 Bar rows

:45
Midline:
3 sets of:
10 Abwheel roll outs
15 Abmat sit ups

:55
Mobility:
2 sets of:
2:00 each side pigeon stretch
pigeon-2
2:00 each side couch stretch
couch-stretch

Post your scores to the Whiteboard.