Power by “RARE” Programming
Endurance :
Team of 2
For Time
3 To 4 ROUNDS
50/40 cal Rowing
40/30 cal ski erg
30/20 cal Assault bike
10 Rounds Cindy ( Switch Partner after Full Round )
Main Note
• Main goal to keep your gymnastics patterns efficiency under fatigue
• improves Muscular endurance
• cindy :
5 pull ups
10 push ups
15 Air squats
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh