GRIZZLY– Teams of 2
5 sets: (each/1:1)
12/15 Calorie Row or 150 M Run
4 Power Clean 125/185 M90/130
10/12 Calorie Row or 100 M Run
3 Power Clean
8/9 Calorie Row or 75 M Run
2 Power Clean
KODIAK–Teams of 2
3 rounds: (each/1:1)
12/15 Calorie Row
4 Power Clean 105/155
10/12 Calorie Row
3 Power Clean
8/9 Calorie Row
2 Power Clean
POLAR– Teams of 2
3 rounds: (each/1:1)
150/175m Row
10 Sandball Slams (light)
125/150m Row
8 Sandball Slams (light)
1oo/125m Row
6 Sandball Slams (light)
Option 1: Gymnastics Skill Work Rope Climbs: Week 6 Day 2
In teams of 3:
Advanced: accumulate 30 Rope Climbs
Intermediate: accumulate 18 Rope Climbs
Beginner: accumulate 9 Rope Climbs or 45 Rope Pull Ups
(alternate lead arm in the Rope Pull Up)
*5 Rope Pull Ups = 1 Rope Climb
(so if you have 2 athletes climbing and one doing Rope Pull Ups they will know the
amount of reps)
Alternate Workout Option:
Conditioning. Perform rounds at a moderate intensity until the other groups are complete.
30 Calorie Bike
20 Calorie Row
10 Calorie Ski Erg or 100m Run
Option 2: Glutes & Shoulders –4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
MOBILITY –
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
