06/19/2019
RYB 6 is coming your way August 24th. Rally the squad and come join us for our 4 person co-ed(2m/2f) comp. All the workouts have been released. DJ Skid will be navigating the workouts as usual, and we will have Rolling Cuban food truck serving up lunch! Cash prizes to top podium finishers in both divisions. Check out the workouts below.
"Deja Vu" (13:00 min time cap)
Synchro burpee buy in-(Synchro)-entire team must finish the set of burpees before advancing to the chipper work.
20-18-16-14-12-10-8-6-4-2
Complete the following after each burpee buy in. Divide the work as needed amongst your team. One person working at a time on the chipper. You can assign movements or divide workload however you see fit for the chipper work.
8 single arm dumbbell ground to overhead
8 goblet squat
8 kettlebell swing
8 step ups-box jumps
Division one-50/35-box jumps/step ups(24")
Kettlebell 70/53
Open Division-35/20-box jumps/step ups(20")
Kettlebell 53/35
The workout will flow like this:
20 burpees-the team will complete twenty burpees before advancing to the chipper.
Athlete one-db shoulder to overhead
Athlete two-goblet squat
Athlete three-kbs
Athlete four-step ups/box jumps
or pick and choose who does what, but the movements must be completed in that order.
Once the chipper is complete, the team will complete the 18 burpee buy in, then complete the chipper and so on.
Repeat this pattern until workout is complete.
Score equals time. If a team does not complete the workout then a penalty second will be added per rep not completed.
"Out of Time"
Amrap 14
Max cals rowed plus
120 wallballs
120 hang cleans
120 pull ups
Division one-20/14 wallball-hang clean-135/85-chest to bar pull ups
Open Division-16/12 wallball-hang clean 95/65-pull ups or ring row which are scored the same.
One teammate is rowing while remainder of team works on the wallballs, hang cleans and pull ups. You must complete the movements in order and in its entirety before moving on to the next movement. Switch out on the rower as needed, however if the rower stops everyone stops until rowing resumes. The workout is complete once the clock hits 14:00.
Score equals total cals + reps. If your team cycles through all the movements then start back over at wallballs.
"Equalizer"
4x400m relay
Each team member will run a 400m run in a relay style format. You must pass the pvc water baton to your teammate when switching off. Score equals time.
"Training Day"
7 minutes to work up to a heavy squat clean in a wave format.
Squat clean wave
Athlete one will squat clean, then athlete two, three then four. In that same order each athlete will stand up. It will flow like this:
Athlete one-squat clean
Athlete two-squat clean
Athlete three-squat clean
Athlete four-squat clean
then
Athlete one-stands up
Athlete two-stands up
Athlete three-stands up
Athlete four-stands up
Score=total weight moved. Each team member must squat clean one at a time below parallel and hold it until everyone cycles through the squat clean in order. If you fail the squat clean, you can re attempt as long as everyone that has completed the movement maintains their squat. If any team member fails to come out of the squat on the stand up phase then you must restart the wave.
Be smart, strategize and start practicing!
Early bird pricing 240.00 per team. Register by venmo(Derrick Cannon ).
