Sat, 12/29/2018

December 28, 2018



"Saving Grace"
In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Row
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)




In this Saturday team workout, athletes will either complete the work for time or see how far they can get before the 30 minute cap. The buy-in to the workout is the three rounds of bike and toes to bar. The scored portion today is total reps on the clean and jerks. If teams finish the workout, they can mark 180 reps as their score and write their time in the notes. Teams unable to finish will simply record total reps completed. The weights should be something that athletes are able to complete at least 25, 20, 15, 10, 5, and 3 repetitions unbroken when fresh. It is ok for teams to have multiple bars on the floor if they plan on using different weights. If unable to Assault Bike, complete one of the following:

Equal Calorie Row or Bike Erg
100/70 Calorie Schwinn

These calories are for teams of 3 guys and girls. For mixed teams, follow below rep schemes:
2 Guys, 1 Girl: 65 Assault / 90 Schwinn
2 Girls, 1 Guy: 60 Assault / 80 Schwinn

We don’t typically cap workouts, but long Saturday team workouts tend to be the exception. With a typical individual workout during the week, we believe in working with athletes to get the right workout for them in order to finish around the allotted time for the workout. All those workouts are meant to be finished. That’s not always the case with team workouts like this one. The goal here is to see how far teams can get in 30 minutes. Some may finish, but most will likely be going for as many reps as possible on the barbell as they can. 



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