Dec 20, 2014

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On the field we play, laughing all the way…

 

 

 

 

RACE DAY 6

FITNESS

Teams of 2-3
Race 1:
*4 Min CAP*
Q1-Q2-Q3-Q4
6-5-4-3
Q1: 6 DB CNJ + 6 Burpees
Q1: 5 DB CNJ + 5 Burpees
Q1: 4 DB CNJ + 4 Burpees
Q1: 3 DB CNJ + 3 Burpees
Rest 4 Min

Race 2:
*5 Min CAP*
Wall Ball
Toe Ups
2 40ft Slam Ball Sprints
as a Team
50/30
Q1-Q2-Q3-Q4
25-20-15-10
Rest 5 Min

Race 3:
*8 Min CAP*
20 No Push Up Burpees
to the Bar – Buy-In – Each
25 De-Load Push Ups -
Each
20 FRSQ – Each
Q1-Q2-Q3-Q4
PU-FRSQ-PU-FRSQ
95/65

PERFORMANCE

Teams of 2-3
Race 1:
*4 Min CAP*
Q1-Q2-Q3-Q4
6-5-4-3
Q1: 6 DB CNJ + 6 Weighted Burpees
Q1: 5 DB CNJ + 5 Weighted Burpees
Q1: 4 DB CNJ + 4 Weighted Burpees
Q1: 3 DB CNJ + 3 Weighted Burpees
Rest 4 Min

Race 2:
*5 Min CAP*
Wall Ball
T2B
2 40ft Slam Ball Sprints
as a Team
50/30
Q1-Q2-Q3-Q4
25-20-15-10
Rest 5 Min

Race 3:
*8 Min CAP*
20 No Push Up Burpees
to the Bar – Buy-In – Each
25 Push Ups -Each
20 FRSQ – Each
Q1-Q2-Q3-Q4
PU-FRSQ-PU-FRSQ
135/95


Post times and thoughts to comments.

Training Notes:

RACE DAY – Teams can be M/F or M/M, F/F. Q = Quadrant.
Can alternate as needed. Remember to keep a running count of all of your reps. Move equipment from one Q to the next throughout each race.
Race 1: Q1: T1 completes 6 DB CNJ , then T2 completes 6 DB CNJ then T1 completes 6 Burpees, T2 completes 6 Burpees.
Q2-4: Repeat same order throughout race.
Race 2: As a team complete 25 Wall Balls then 25 Toe Ups then as a team Slam Ball Shuttle Sprint. You are splitting up the reps how you see fit and running all sprints as a team following every set of WB/T2B.
Race 3: Athletes are working at the same time throughout the race and may not advance until their teammate is finished their movement.
Must each complete: 20 No Push Up Burpees to bar. Q1 & Q3: 25 Push Ups Each,  Q2 & Q4: 20 FRSQ each.  *Must hold bar while your partner is doing reps or any reps they complete do not count

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