Day#8 Week#7 Volume

Warm up  & Skill

Row and ski technique (explain how to build on strokes)

WOD

5 minutes max distance

-Ski erg

-Air bike
-Row

Day #7 Sunday

Day #6 Saturday Week#7 Load

Battle of the Titans III


AMRAP Fitness will be hosting an all men’s TEAM event. Dedicated towards the men & women that serve or have served in our armed forces. 

100% of all donation will go to the Hope for Warriors

Each box can have a max of 4 TEAMs (one TEAM is considered 4 men)

***Each TEAM is responsible for a JUDGE (MANDATORY)***

We are limiting the number of TEAMs competing. Please e-mail us at amrapfitness@hotmail.com for part of registration.

***Each TEAM MEMBER is also responsible for $20 cash or check made out to AMRAP Fitness($80 per TEAM on the day of competition***

Also, each TEAM is responsible for a MANDATORY minimum of $150 donation to the wounded warrior project for finalizing registration. Donations are due Monday October 30th , 2014.

Donate here: 

https://support.woundedwarriorproject.org/group-fundraising/Titans3?sm_guid=MzMzNjZ8MjI1MDE4NnwtMXxhbXJhcGZpdG5lc3NAaG90bWFpbC5jb218MTAxNjYyfHwwfDB8MTE3OTgwOTY1

Open division- ages 16 to 39

Masters division- ages 40+

Event #1 (whole TEAM)
5 minute to find your TEAM’s max load squat clean thruster

This event will be scored on total pounds

Event #2 (whole TEAM)
5 minute AMRAP
As a TEAM complete as many reps as possible of:
Power snatches- open 95#/ masters 75#
CTB pull ups

The work can be split in any manor. However, ONLY 2 teammates can move at once. In addition, if the bar is dropped after the start the whole TEAM must do 5 burpees

This event will be scored on total reps

Event #3 (2 teammates) 
5 minute AMRAP
12 burpees over parallette
12 wall ball shots 20#

This pair of athletes cannot compete in event #4

The pair must both complete 12 burpees & 12 wall ball shots before switching movements. When both athletes complete the burpees and wall ball they have completed a round. Each round is worth 48 points.

This event will be scored on total reps

Event #4 (2 teammates)
5 minute AMRAP
Row 10 calories
7 deadlifts
*The load will increase after each round. The Pair is responsible for loading the bar*

This pair of athletes cannot compete in event #3

The pair must both complete the row & deadlifts before switching movements. When both athletes complete the row and deadlifts they have completed a round. Each round is worth 34 points.

The deadlift weights are listed below for both divisions
Open- 225/275/315/365
Masters- 185/225/275/315

Event #5 (2 whole TEAM)
2 rounds of:
1 minute max rep GHD sit ups as a team
(Round 1- Pair from event 3#/ Round 2- Pair from event 4#))

1 minute max calories air bike
(Round 1- Pair from event 4#/ Round 1- Pair from event 3#/)

1 minute max shoulder to over head- open 115#/ masters 95#
(Round 1- Pair from event 3#/ Round 2- Pair from event 4#)

This event will be scored on total reps

Day #5 Friday Week#7 Load

Warm up 

2 minute AMRAP

TTR

Inversion to skin the cat to inversion to pike pull

Hollow rock

Pistols

Skill

DB push up with row

WOD

15 minute AMRAP

30m double OH walking lunge
10 DB push up with row

Day #4 Thursday Week#7 Load

Warm up

Stretch out front rack

2x

Regular elevated 5 x with 5 second hold

Heels elevated 5 x with 5 second hold

Toes elevated 5 x with 5 second hold

Regular elevated 5 x with 5 second hold

Skill

Movement standards

WOD

5x

3 front squats

20 double unders

15 burpees

CFE

Warm up

12x Tabata row

WOD

17 minute AMRAP

3 front squats
350m row

Day #3 Wednesday Week#7 Load

Partner warm up  

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner carry

Skill

Movement standards

Partner WOD

4x 

20 Wall ball (each)

15 MB burpees (each)

10 MB sit ups (each)

Dat #2 Tuesday Week#7 Load

Warm up

2 minutes double unders

Pull over to support

Work the front lever

Hollow rocks

Super rocks

Skill

Stone carry & bar muscle ups

WOD

15 minute AMRAP

30m stone carry

7 bar muscle up

CFE

Warm up

7x

30:30 air bike

WOD

15 minute AMRAP

20m stone carry

7 burpees over stone
7 strict pull ups

Day #1 Monday Week#7 Load

Warm up  

2 minutes doubles unders

Kip shoulder mobility

Skin the cat

Dynamic walk

GHD Hip ext

Skill

Bench press & Deadlift

WOD

9-9-6-6-3-3-1-1

Bench press

Dead lift

Sunday Motivation

Saturday Week #6 Speed

Warm upMB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Movement standards

TEAM WOD

Battle of the Titans Event #5  (TEAM of 4)
2 rounds of:
1 minute max rep GHD sit ups as a team
(Round 1- Pair from event 3#/ Round 2- Pair from event 4#))

1 minute max calories air bike
(Round 1- Pair from event 4#/ Round 1- Pair from event 3#/)

1 minute max shoulder to over head- open 115#/ masters 95#
(Round 1- Pair from event 3#/ Round 2- Pair from event 4#)

This event will be scored on total reps