LIFT 2 LIVE Throwdown

5 min cap

BUY IN 50 calorie Echo bike

time remaining MAX reps of sandbag over shoulder

Sandbag weight 100#/50#

FLOW:

After completing the calories on the bike with the time remaining you and your partner can begin sandbag over shoulder. Only one Athlete working at a time.

BIKE: 

One athlete working at a time switch as needed.

SANDBAG:

One athlete working at a time, switch as needed. Pick up sandbag from the ground and must go over your shoulder for rep to count. Will get a NO rep if sandbag does not go over shoulder.

5 min cap

BUY IN 70 calorie Echo bike

time remaining MAX reps of sandbag over shoulder

Sandbag weight 125#/75#

FLOW:

After completing the calories on the bike with the time remaining you and your partner can begin sandbag over shoulder. Only one Athlete working at a time.

BIKE: 

One athlete working at a time switch as needed.

SANDBAG:

One athlete working at a time, switch as needed. Pick up sandbag from the ground and must go over your shoulder for rep to count. Will get a NO rep if sandbag does not go over shoulder.

Decade of strength!!!

10 movements for 10 years sobriety

Buy in- 40 calorie ski (shared)

40 sync. wall balls 

21 Toes-To-Bar (shared)

30 sync. push jerks 

18 Hand Release push ups (shared)

20 Sync. thrusters

15 pull ups (shared)

10 sync. lateral burpee over bar

12 Chest-to-bar pull ups (shared)

40 Drag rope double unders or 120 Drag rope single unders (shared)

RUN to finish line!!!

wall ball: 14/10lb

target height: 9ft for both athletes

barbell:: 75/55lb

10du = 30singles

20du = 60singles

30du = 90singles

40du = 120singles

Decade of strength!!!

10 movements for 10 years sobriety

Buy in- 40 calorie ski (shared)

40 sync. wall balls 

21 pull ups (shared)

30 sync. push jerks 

18 Handstand push ups (shared)

20 sync thrusters

15 chest to bar pull ups (shared)

10 sync. lateral burpee over bar

12 Bar muscle ups (shared)

40 Drag rope double unders (shared)

RUN to finish line

wall ball: 20/14lb

target height: 9ft for both athletes

barbell:: 95/65lb

7 minute time cap

3-2-1-GO!!!

1 rep max deadlift 

MAX distance row (meters)

FLOW:

-Strategize with your teammate how you want to apporch this workout.

-Unlimited attempts on your deadlift.

-Collars MUST be on for rep to count

-Must announce deadlift weight before attempt

-Will have two barbells, men uses 20kg bar, woman uses 15kg bar

SCORING:

Part A- combined total weight deadlifted 

Part B- cominbed total meters rowed

DEADLIFT standards:

Must lift the bar from the ground to full extension, knees and hips locked out, shoulders behind the barbell. Must show control at the finished position, and wait for the down signal from judge (for rep to count) 

-NO rep if you're not locked out / full extension

-NO rep if you drop the barbell too early

ROW standards:

Switch as many times as you want! just keep rowing!

AMRAP 12 MINUTES:

10 Wall walks (shared)

25ft One-arm DB overhead walking lunges

(one athlete only)

20 Synchronized box jump overs

25ft One-arm DB overhead walking lunges 

30 Synchronized one-arm dumbbell snatch

50ft One-arm DB overhead walking lunges 

40 Pull ups (shared)

50ft One-arm DB overhead walking lunges 

STANDARDS:

Dumbbell weight- 50/35

Box height- 24/20"

WALL WALK standards:

-One athlete working at a time 

-Must start and finish with feet and chest touching the ground

-Feet must be on the wall before hands can move

-Walk hands to touch the tape near the wall

-Then walk hands towards first tape line near start position

DUMBBELL SNATCH standards:

-All reps must start/touch the ground

-Bring the dumbbell from the ground to overhead in one motion

-Knees and hips fully extended with elbows locked out overhead at the same time as your partner before bringing the dumbbell down.

-No rep if you are not sync at the finished position

-Do not need to alternate arms (unless you want too)

BOX JUMP OVERS standard:

-Two foot take off

-Both feet touch the top of the box

-Step down or jump down on oppsite side is okay

-Do not need to stand up on the box

-Both athletes must be on the same side to complete rep

-Lateral jumps are allowed

-Forward jumps are allowed

PULL UPS standars:

-One athlete working at a time

-Must start with arms extended and get your chin over the bar

-Any style pull up grip is okay.

OVERHEAD WALKING DB LUNGES standards:

-25 feet each way.

-Dumbbell must be overhead before you start your lunge

-Must stand behind the tape before lunges

-Every 5 feet = 1 rep

-ONLY one athletes needs to do the overhead lunges

-Once an athlete starts the lunge that athlete must complete 25ft before switching.

-Other athlete can follow behind or wait for partner at the next station

EMOM for 14 minutes

odds: ONE rep clean & ONE rep snatch

evens: Toes-to-Bar

CLEAN / SNATCH INSTRUCTIONS:

3-2-1-GO!

One athlete will attempt a one rep clean and the other athlete will attempt a one rep snatch, Once you started the lift you can no longer switch lifts. You will be assigned to that lift for the remaining of the workout. 

RULES:

You choose what weight you want. BUT you can not go down in weight, only stay or go up! unlimited attempts as long as its within that one minute. only one athlete can lift at a time. (so your judge can watch your lift) your team will have the whole minute to get one rep in each. score will be the heaviest load your team completed in that minute. 

-(example): male clean = 150lb + female snatch = 225lb in just that minute your score will be 375lb total. 

-(example 2): say the male did not complete the clean at all in that minute, and female completed 225lb snatch the score will be 225lb for that minute.

-(example 3): say one athlete misses their first 2 attempts and makes it on the 3rd attempt the rep is credited as long as its within that minute.

TOES-TO-BAR:

The next minute your team will go to the toes to bar station and do as many toes to bar. ONLY one athlete working at a time, switch as many times as you want, but partner not working must stand behind the tape and tag patner to switch. Both feet must touch the bar at the same time for rep to count. score is reps completed. 

and that is one round, will be continuing this pattern until the 14 minute mark.

SCORING:

part A: total weight lifted with you and your partner combined

(how scoring works)- weights will be added from heaviest weight completed for each minute. male=150 + female=200 total=350lb for minute 1, then next round male=200 + female=300 total=500lb. now the new total=850lbs from just those two rounds. and will keep adding completed heaviest rep till end of the workout.

part B: total reps completed for wallball sit ups 

0:00-1:00 = clean/snatch

1:00-2:00 = toes to bar

2:00-3:00 = clean/snatch

3:00-4:00 = toes to bar 

4:00-5:00 = clean/snatch

5:00-6:00 = toes to bar

6:00-7:00 = clean/snatch

7:00-8:00 = toes to bar

8:00-9:00 = clean/snatch

9:00-10:00 = toes to bar

10:00-11:00 = clean/snatch

11:00-12:00 = toes to bar

12:00-13:00 = clean/snatch

13:00-14:00 = toes to bar

meters from Lift to Row

10 minute AMRAP

150 meter run (together) *each round*

5-10-15-20-25-30-till end of time cap

Synchronized GHD sit ups

Synchronized double kettlebell front squats

35#/26# 

GHD sit up standards:

-Both hands or shoulder blades must touch the box / target when going down 

-Both hands must touch the foot pads at the top at the same time with your partner to complete the rep

-NO rep if you are not at the finished position at the same time.

KETTLEBELL front squat standard:

-Must hold Kettlebell one in each hand in a front rack position

-Kettlebell must sit on your forearms/ biceps.

-Kettlebell can not sit on your shoulders

-Squat to parallel hips at knee height or lower 

-Full extension at the top, hips fully open and knees locked out

-NO rep if you are not locked out at the finished position at the same time

-NO rep if you do not squat to parallel

SCORING:

rounds and reps completed

10 minute AMRAP

150 meter run (together) *each round*

5-10-15-20-25-30-till end of time cap

Synchronized GHD sit ups

Synchronized double kettlebell front squats

53#/35# 

GHD sit up standards:

-Both hands must touch the plates when going down 

-Both hands must touch the foot pads at the top at the same time with your partner to complete the rep

-NO rep if you are not at the finished position at the same time.

KETTLEBELL standards:

-Must hold Kettlebell one in each hand in a front rack position

-Kettlebell must sit on your forearms/ biceps.

-Kettlebell can not sit on your shoulders

-Squat to parallel hips at knee height or lower 

-Full extension at the top, hips fully open and knees locked out

-NO rep if you are not locked out at the finished position at the same time

-NO rep if you do not squat to parallel

SCORING:

rounds and reps completed

toes to bar