Tuesday, September 3, 2013

BCBD, Scroll down to the bottom
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A1. Front Squats x 10 @ 00x1 
60 sec rest
 A2. HSPU (strict and chest to wall) 3 reps. If you have 5 reps chest to wall with perfect form, ie, no   huge arch in back, feet slide effortlessly up the wall, then elevate your hands. 
 rest 30 sec
A3. 5 downward dog HSPU (reaching out as far as possible, feet lifting off the floor - even beyond the triangle)
 Rest 60 sec
3 sets

INTERMEDIATE:
A1. Front squats x 10 @ 00x1
Rest 60 sec.
A2. Chest to Wall HSPU x 3 reps (elevated head if necessary)
Rest 30 sec.
A3. downward dog hspu (regular triangle) x 5 reps (Pressing feet off the floor)
rest 60 sec. 

3 sets

BEGINNERS:
A1. Front Squats @ 22x2 x 10 reps
Rest 60 sec
A2. Downward Dog HSPU x 7-8 reps (TRIANGLE)!
Rest 60 sec.
A3. Side entry QDR x 5 reps/side
Rest 60 sec.

B. ADVANCED:
IN 90 sec, complete
50 meter shuttle sprint, there and back x 2 = 200 meters (must touch ground at the beginning and at the 50 meter mark)
AMRAP wall balls in remaining time 14/20 lbs
Rest 3 minutes
5 sets

B. INTERMEDIATE:
IN 90 sec, complete:
50 meter shuttle sprint x 1 = 100 meters (must touch the ground at the beginning and at the 50 meter mark)
AMRAP Wall Balls in remaining time 14/20 lbs
Rest 3 minutes
5 sets

C. BEGINNER:
On a 3 minute clock:
50 meter run at 60 % intensity x1 = 100 meters (must touch the ground at the beginning and at the 50 meter mark)
Rest 30 sec
10 wall balls in remaining time
Rest 3 minutes
3 sets

BEASTS: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible, 150 secs rest. 3 rounds for total reps.
Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). On the go signal, athlete gets up and runs to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee (must be facing line). They repeat this 4 times (or 8 lengths). Once the 4th round is complete (including back to the bottom of the burpee), the athlete completes as many jumping squats as they can with the remainder of their 90 seconds. They will then be given 150 seconds of rest. Athlete will do this a total of 3 times.
NOTES: Athletes will be paired up with another athlete to share a judge/station. While one athlete is working, the other athlete is resting. Athlete 1 works for 90 seconds, while athlete 2 is resting. For 30 seconds neither athlete will work. Then Athlete 2 will work for 90 seconds, while athlete 1 is resting. Then for 30 seconds neither athlete will work. And this will repeat for 3 rounds.
SCORING: total jumping squats (combined 3 rounds).

BRUTES: Athlete 1: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible. 30 secs off. Athlete 2: 90 secs to complete 4 rounds of burpee/shuttle and then as many jumping squats as possible. 30 secs off. 3 rounds each for total reps.
Athlete 1 starts with full body behind the line at the bottom of a burpee. On the go signal, athlete gets up and runs to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee. They repeat this 4 times (or 8 lengths). Once the 4th round is complete (including back to the bottom of the burpee), athlete 1 completes as many jumping squats as they can with the remainder of their 90 seconds. There will then be 30 seconds where neither partner is working. Then athlete 2 will complete the exact same thing in 90 seconds, while athlete 1 continues to rest (so only one athlete working at a time). Then there will be another 30 seconds that neither partner is working. This will be repeated for a total of 3 rounds.
SCORING: total combined jumping squats (combined 3 rounds).

STANDARDS:

BURPEE/SHUTTLE:Athlete starts with full body behind the line at the bottom of a burpee (chest, thighs, and hands all touching the floor). Athlete must then run to the end of the arena (about 60 ft), around a cone/marker, then back, and comes back across the line and back into the bottom of the burpee (must be facing line). Full body must come completely behind line. CONE PENALTY: As in hurdles, for every time cone is moved by athlete (kicked, run over, etc) there will be a one rep penalty (one jump squat taken away from their total). Athlete continues through the workout and is not required to put cone back, as volunteers will be there to do so.

JUMPING SQUAT:Athlete goes down to the bottom of the squat, crease of hip below the top of the knee. At the top, both athletes feet must leave the ground (separation) and hips must come to full extension. Very first rep after the burpee must be started at a full standing position – can not jump right into squat.