Civil War registration is live! Competition day is Saturday July 10th (and Tuesday 7/6). Click below to register and for all the info:
MONDAY, JUN 14
10 burpee pull-up
20 dual DB/KB deadlift (2 x 50/35)
Not for time, partition as needed:
100 barbell bicep curls (+/- of 45/35 lbs)
100 banded good morning
Use an empty barbell (or slightly heavier if you are feeling swole) for the barbell bicep curls. Beginner athletes can scale the total reps back, performing 60-80 total reps of each movement.
TUESDAY, JUN 15
METCON – 2020 Civil War “Snatch Attack”
12/10 cal row*
8 handstand push-ups
*Or 10/8 cal assault bike, only if needed due to class size
Athletes choose their own weight for the snatch. Score for the workout is total tonnage snatched.
Total tonnage = barbell weight x 4 reps x # of rounds
Example –> 135# x 4 reps x 6 rounds = 3240# (total tonnage)
A little throwback to last year’s Civil War! This workout was a choose your own adventure of sorts, you get to choose your own weight for the snatch. A bit of strategy pushed a few people to the top by just knowing their strengths and weaknesses with these movements. Will this type of workout show up again in 2021?
For reference, the official scaled version of this in 2020 was:
12/10 cal row
16 single-arm DB push press (40/25)
8 dual DB z-press (seated DB strict press)
Accumulate 0:30+ L-sit
WEDNESDAY, JUN 16
STRENGTH – 6-4-2 Back Squat Waves
Back Squat Waves
Wave 2 heavier than wave 1.
Perform a set of 6, a set of 4, and a set of 2 (wave 1),adding weight as needed. Then do it again (wave 2). The second set of 6 should be heavier than the first set of 6. Same applies for the sets of 4, and sets of 2.
METCON – Open 11.3
Squat clean (165/110)
*Squat clean thruster (aka cluster) is acceptable
THURSDAY, JUN 17
– rest 3:00-
FRIDAY, JUN 18
STRENGTH – Clean + Hang Clean
Every 1:30 x 8:
Clean + hang clean
Build in weight over the 8 sets. Complex should be completed unbroken, power or squat permitted.
8 wall ball (30/20)
8 power clean (135/95)