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 7
METCON – “Nicole”
AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps, single unbroken set)
TUESDAY, JUN 8
6×2 @ 75%+
Warm up then perform 6 sets of 2 reps. Goal is to do all working sets at 75 or greater (you can climb in weight).
50 American KB swing (53/35)
50/40 cal erg, or 40/32 cal assault bike
WEDNESDAY, JUN 9
15m KB death march
10-20 GHD sit-ups
KB death march:
This is a good opportunity to try GHD sit-ups if you haven’t done them before, or don’t normally do them. Keep the volume low if you are new to the movement. Abmat sit-ups can always be substituted, perform 15-25 abmat sit-ups if you prefer.
2 rope climb
15 box jump (24/20)
THURSDAY, JUN 10
STRENGTH – The Bella Complex
Build to a heavy set of the following complex:
1 front squat
The complex should be completed unbroken.[25:00]
8/8 Bulgarian split squat
12 KB strict press, alt arm
Hold weight as needed for the split squats (i.e. KB in goblet position, or front rack). Use two KBs for the KB strict press. Begin with both in the front rack position, pressing one arm at a time (while the KB remains racked on the other side). Alternate arms, completing 12 total (6/arm).
FRIDAY, JUN 11
METCON – 3-3-3-4 Intervals
4 rounds, 3:00 work / 1:30 rest:
Devil press (2 x 40/25)
Max distance sandbag carry (bear hug, PYO weight) in time remaining
[last round extends to 4:00 min]
*Perform descending reps of BMU and devil press each round:
Round 1 – 10 BMU + 10 devil press + sandbag carry
Round 2 – 9 BMU + 9 devil press + sandbag carry
Each athlete will need their own sandbag. If we run out of sandbag’s, perform a sled push or a dual KB front rack carry (at a challenging weights!).
After finishing the BMU and devil press inside, head outside to perform your carry. The carry will be performed using our standard 50m route: to the end of the stairs and back. You will keep walking this route, heading down and back as many times as possible at the end of each interval.
When the interval is over, drop your sandbag, leaving it where it is (remember which one is yours!). You will pick up where you left off each round. Grab a white board and write down your distance during the rest period so it is easier to remember at the end.
Note: there are blue hash marks down the alley way denoting 5-meter increments. Use these when calculating your distance travelled. It is 25m from the bay door to the end of the stairs.