LA Nation In-House Comp
Everyday Female Workouts
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Strength to the TEST!
WORKOUT 1.8 MIN TIMER FOR A & B( 16 Min Total )A. 3RM BARBELL BENCHB. 3RM BARBELL DEADLIFTSCORE = TOTAL WEIGHT FOR BOTH A & B COMBINED -
Chasing Waterfalls Everyday
Everyday
13 min time cap3 FULL ROUNDS / Waterfall style
Scaled 25kg /35kg Barbells10 BB Cleans 25/35kg1 Bottom Street Run10 Box Jump ( step ups allowed)
Once 3 rounds completed;Max BB Cleans Remainder of the timeSCORE = Max BB Cleans -
FULL SEND Everyday
12 Minute TimerEMOM: EVERYDAYMin 1: Max cal Bike ErgMin 2: Max Cal RowMin 3: Max sit upSCORE = TOTAL CALS & SIT UPS -
Synchro Snatch Everyday
3 Rounds / 13 min time cap
50/60 Cal Ski10 Synchro Snatch 10/15KG DB8 Synchro BurpeesOnce 3 rounds completed;
Max cal SkiMAX CAL SKI = SCORE
Strength to the TEST!
WORKOUT 1.
8 MIN TIMER FOR A & B
( 16 Min Total )
A. 3RM BARBELL BENCH
B. 3RM BARBELL DEADLIFT
SCORE = TOTAL WEIGHT FOR BOTH A & B COMBINED
Chasing Waterfalls Everyday
Everyday
13 min time cap
13 min time cap
3 FULL ROUNDS / Waterfall style
Scaled 25kg /35kg Barbells
Scaled 25kg /35kg Barbells
10 BB Cleans 25/35kg
1 Bottom Street Run
10 Box Jump ( step ups allowed)
Once 3 rounds completed;
Once 3 rounds completed;
Max BB Cleans Remainder of the time
SCORE = Max BB Cleans
FULL SEND Everyday
12 Minute Timer
EMOM: EVERYDAY
Min 1: Max cal Bike Erg
Min 2: Max Cal Row
Min 3: Max sit up
SCORE = TOTAL CALS & SIT UPS
Synchro Snatch Everyday
3 Rounds / 13 min time cap
50/60 Cal Ski
50/60 Cal Ski
10 Synchro Snatch 10/15KG DB
8 Synchro Burpees
Once 3 rounds completed;
Max cal Ski
Max cal Ski
MAX CAL SKI = SCORE