LA Nation In-House Comp
Advanced 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 -
Synchro Snatch Advanced
3 rounds: 13 Min Time Cap
50/60 cal Echo10 Synchro Snatch 15/22.5KG DB8 Single Arm Devil PressOnce 3 rounds completed
Max cal EchoMAX CAL ECHO = SCORE -
Chasing Waterfalls Advance
13 min time cap3 FULL ROUNDS / Waterfall style
35/45kg Barbell
10 BB Cleans 35/45KG Barbells1 Bottom Street Run10 Box Jump ( NO STEP UPS)
Max BB Cleans Remainder of the timeSCORE = Max BB Cleans -
FULL SEND Advanced
Workout 3. EMOM for 12 minutesMin 1: Max Cal Bike ERGMin 2: Max Cal RowMin 3: Max T2BSCORE = TOTAL CALS & T2B
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
Synchro Snatch Advanced
3 rounds: 13 Min Time Cap
50/60 cal Echo
50/60 cal Echo
10 Synchro Snatch 15/22.5KG DB
8 Single Arm Devil Press
Once 3 rounds completed
Max cal Echo
Max cal Echo
MAX CAL ECHO = SCORE
Chasing Waterfalls Advance
13 min time cap
3 FULL ROUNDS / Waterfall style
35/45kg Barbell
35/45kg Barbell
10 BB Cleans 35/45KG Barbells
1 Bottom Street Run
10 Box Jump ( NO STEP UPS)
Max BB Cleans Remainder of the time
Max BB Cleans Remainder of the time
SCORE = Max BB Cleans
FULL SEND Advanced
Workout 3. EMOM for 12 minutes
Min 1: Max Cal Bike ERG
Min 2: Max Cal Row
Min 3: Max T2B
SCORE = TOTAL CALS & T2B