ARMS ROUND 2
Can you beat all 5 levels?


Men


BIS AND TRIS
  • LEVEL 1
      Rope Overhead Ext
         Standing cable
         45sec @ 35lb
         45sec @ 35lb
      Max Rack Curls
         Reverse Curls: 30sec @ bar
         Underhand: 45sec @ bar
         Reverse Curls: 30sec @ bar
         Underhand: 45sec @ bar
      Pushups
  20 reps (30 sec break)
      Strive Machine Curls
  25lbs x 25reps (30 sec break)
      Pushups(2nd round)
         20 reps (30 sec break)
      Strive Machine Curls
        (2nd round)
  25lbs x 25reps (30 sec break)

7 min           3:30min
 Jason.        Greg N
                   Luis
                   Drew
                   Rich
                   Andrew
  • LEVEL 2
      Skull Crushers
         Lying on bench, barbell
         35lb x 15
         35lb x 30
      Barbell Preachers
         Wide grip
         45 x 20
         55 x 30
      Rope Overhead Ext
         Standing cable
         45sec @ 35lb
         45sec @ 35lb
      Pushups
  25 reps (30 sec break)
      1arm Strive M. Curls
  15lbs x 15reps (30 sec break)
      Pushups
         25 reps (30 sec break)
      1arm Strive M. Curls
  15lbs x 15reps (30 sec break)

7 min           3:30min
Greg N                  



Women


BIS AND TRIS

LEVEL 1
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 6min per circuit.

  • Circuit 1 
    Rope Overhead Ext
        20lb x 15 (3 sets)
    Bar Curls
        15lb x 20 (3 sets)

  • Circuit 2 
    Plate Punch Squat
        10lb x 15
    Strive 2 Arm Curls
        15lb x 15 (3 sets)

  • Circuit 3 
    Rope Pushdown
        25lb x 30seconds
        25lb x 30 sec
        20lb x 30 sec

18 min           9 min
Heidi              Lindsay
Mariana           Kerri
                      Marian

LEVEL 2
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 6min per circuit.

  • Circuit 1 
    Rope Overhead Ext
        20lb x 17 (3 sets)
    Cable Bar Curls
        20lb x 15 (3 sets)

  • Circuit 2 
    DB Hammer Curls
        8lb x 15 (3 sets)
    Skull Crushers
        20lb x 15 (3 sets)

  • Circuit 3 
    Rope Pushdown
        20lb x 17
        20lb x 15
        15lb x 15
    DB Lateral Raises
        5lb x 12 (3 sets)

18 min           9 min
Heidi
Mariana

LEVEL 3
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 6min per circuit.

  • Circuit 1 
    Rope Overhead Ext
        25lb x 16 (3 sets)
    Cable Bar Curls
        20lb x 17 (3 sets)

  • Circuit 2 
    Skull Crushers
        20lb x 17 (3 sets)
    Barbell 21s Curls
        20lb x 7,7,7 (2 sets)

  • Circuit 3 
    Rope Pushdown
        25lb x 15
        20lb x 17
        20lb x 15
    DB Lateral Raises & Press
        5lb x 8 & 8 (2 sets)

18 min           9min
Mariana
Heidi
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