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duologo

WEEK 1

MANDATORY WARMUP

1. 5 Minutes on Rower or Bike at moderate pace
2. Couch stretch, 2:30 each side
3. 6 Minute AMRAP: (Moderate pace)
10 Air Squats
10 Cossack Squats
10 AKBS (moderate weight)
4. With a barbell, 2-3 Rounds
8 Back Squats 8 Deadlifts 8 Front Squats :30s Plank Hold

WORK OUT 1

1 Score for the week Score 1 = Total Reps for entire team

RX = 1 point per rep of FRONT SQUATS , KB SWINGS and CALS on ROWER

SCALED = 1 point CAL on ROWER
.6 per rep of FRONT SQUATS and KB SWINGS

 

GET A SCORECARD  at front desk AND A JUDGE

(recommended but not mandatory)

 

Teams may have 2 different bars, and 2 different KBs, but must share 1 rower.

One person works for the entire 2:00 while the other rests for the entire 2:00, then athletes switch.

The following is allowed for Front Squats: Squat clean first rep “Cross” grip on the bar

The following standard muat be met for the RKBS: KB must reach eye level