1 x 1 Primary Strength 3.27.20: Clean & Jerk

In 16 minutes, complete 1 Clean & Jerk every minute on the minute for 8 minutes. Then with the remaining time, take between 3-4 more attempts to establish a 1RM for the day.

**Begin your first rep of the EMOM working between 65% of your 1 RM and increase the load for the next 8 attempts. Do not max out during this time. If a rep does not feel right, repeat the same weight on the next minute before increasing the bar for the next minute.**

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Dig Dug

Split Tabata: On a bike, rower, or ski erg complete 4 cycles of 20 secs on and 10 secs off.

Rest 2-minutes

Then, complete 4 more cycles of 20 sec on and 10 sec off using the same equipment.

Score = total calories over all tabatas.


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No Equipment Dig Dug

*Warm Up*

Complete as many rounds for quality in 12-minutes

25s Jumping Jacks (Switch it up form lateral to forward & Back)
10 Scapular Push-ups
8 Scorpion Kicks
6 Instep Lunges
4 Push-up + Inchworm
15-20s Front Scale Hold Each Side

***Metcon***
Fun with Tabata

Tabata Sandbag bent over Row
1-minute rest
Tabata Air Squat
1-minute rest
Tabata Sandbag Good Mornings  
1-minute rest
Tabata Side Plank  (Alternate sides every 20s working interval)


Complete 8 rounds at each station working 20s on and 10s off. To score this one, take the lowest score of each of the 4 movements and total them up at the end.

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Dig Dug Minimal Equipment

*Warm Up*

Complete as many rounds for quality in 12-minutes

25s Jumping Jacks (Switch it up form lateral to forward & Back)
10 Scapular Push-ups
8 Scorpion Kicks
6 Instep Lunges
4 Push-up + Inchworm
15-20s Front Scale Hold Each Side

***Metcon***
Fun with Tabata

Tabata Ring Row or Bumper Plate Bent Over Row
1-minute rest
Tabata Goblet Squat
1-minute rest
Tabata Alternating DB Snatch  
1-minute rest
Tabata Side Plank (Alternate sides every 20s working interval.

Complete 8 rounds at each station working 20s on and 10s off. To score this one, take the lowest score of each of the 4 movements and total them up at the end.

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Tecmo Bowl

Skill Re-Test

10 min Bike for Max Calories

or

12 min Row for Max Calories

choose the one you tested in the first week to compare scores

Tecmo Bowl

Split Tabata:  complete 4 cycles of 20 secs on and 10 secs off of:
Push Ups

Rest 2-minutes

Then, complete 4 more cycles of 20 sec on and 10 sec off, this time with:
Alternating Lunges


Score = Calories in Part A
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Comments

Andy Coy

Andy Coy 2 days, 3 hours ago / Reply

Dig Dug: 72 reps

Andy Coy

Andy Coy 2 days, 3 hours ago / Reply

Primary Strength 3.27.20: Clean & Jerk: 155 lbs

Gail Byrd

Gail Byrd 2 days, 6 hours ago / Reply

Dig Dug Minimal Equipment: 21 reps
Notes: 2 8lb db for bent over rows 1 8lb db for squats and snatches high plank

Luis Chaumont

Luis Chaumont 2 days, 6 hours ago / Reply

Dig Dug Minimal Equipment: 31 reps
Notes: Used barbell 35 lbs

Babita Artabasy

Babita Artabasy 2 days, 6 hours ago / Reply

Dig Dug Minimal Equipment: 30 reps

Nathalia Anaya

Nathalia Anaya 2 days, 10 hours ago / Reply

Dig Dug Minimal Equipment: 26 reps

Christine Von Robke

Christine Von Robke 2 days, 18 hours ago / Reply

Dig Dug Minimal Equipment: 22 reps
Notes: 10# DB 26# KB

Christine Von Robke

Christine Von Robke 2 days, 18 hours ago / Reply

Dig Dug Minimal Equipment: 25 reps

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