"3-6-9 Dang She Fine"

EACH ROUND PARTNERS CHOOSE 1 ATHLETE FOR EACH CATEGORY:

Partner 1 (Barbell) (125lbs)

Partner 2 (Odd Object) (100lb)

Partner 3 (Gymnastics)

Round 1- 9 Chest to bar, 6 D-Ball Squats, 3 Front Squats

Round 2- 9 D-Ball over Shoulder, 6 Back Squats, 3 Rope Climbs

Round 3- 9 Deadlift, 6 Wall Walks, 3 D-Ball Carries

RULES AND MOVEMENT STANDARDS:

• There must be one athlete doing barbell, one athlete doing odd object, one athlete doing gymnastics EACH ROUND BUT each athlete may change movement for the next round or they can stay at the same one.

• Athlete with the 9 reps will start the ground and athlete with the 6 reps will follow once completed and athlete with the 3 reps will follow once both have completed

• Workout is FOR TIME

• For a chest-to-bar pull-up, the standard requires the athlete's chest to make clear contact with the bar below the collarbone, with arms fully extended at the bottom and feet off the ground. 

• D-Ball Squats can be held any way but must be full range of motion on bottom and top

• D-ball over shoulder must be fully extended before dball passes shoulder

• Rope Climbs are complete once athlete touches knot at top, athlete must have both feet on the ground before jumping on rope again

• For Wall Walks, the standard requires starting with hands on a line, pushing up into a handstand position on the wall, and then walking hands up and feet down the wall, ensuring both hands and feet stay on the wall until the hands return to the starting line. 

• D-Ball Carries must be in a bear hug, both feet must pass line before returning back

• Once athlete completes last bear hug the time is the score.

"3-6-9 Dang She Fine"

90 Cal Row

60 Wall Ball Sit-ups

30 Deadlift (95lbs)

FOR TIME:

RULES AND MOVEMENT STANDARDS:

• One athlete working and two resting

• All movements must be completed in the order they are listed

• Athlete may switch at any time

• Each athlete must complete 1 rep on each movement

• Wall Ball Sit-ups are complete when wall ball touches behind head and in front of feet

• Deadlifts must touch ground each rep and have shoulders, hips and knees fully extended at top

• Row may be on any damper the athletes decide on

• Workout is complete once last deadlift of 30 is completed.

• Score is for time

"I AM power"

In 20 minutes the athlete will find the following lifts:

4 rep max Front Squat

3 rep max Deadlift

2 rep Shoulder to Overhead

1 rep max Bench Press

RULES AND MOVEMENT STANDARDS:

• Front Squat may come from the rack to start, must be full range of motion at the bottom (hip crease past knee crease) and fully locked out for each rep at the top ( shoulders, hips and knees fully extended)

• Deadlift must be fully locked out at the top to count

• Judge may help load barbell or pick up failed attempt to place back on rack

• Shoulder to OH may come from the rack and must be fully locked out at the top

• Bench Press must be fully locked out, must touch chest, and feet on the ground or plates

"I AM power"

In 20 minutes the athlete will find the following lifts:

4 rep max Front Squat

3 rep max Deadlift

2 rep Shoulder to Overhead

1 rep max Bench Press

RULES AND MOVEMENT STANDARDS:

• Front Squat may come from the rack to start, must be full range of motion at the bottom (hip crease past knee crease) and fully locked out for each rep at the top ( shoulders, hips and knees fully extended)

• Deadlift must be fully locked out at the top to count

• Judge may help load barbell or pick up failed attempt to place back on rack

• Shoulder to OH may come from the rack and must be fully locked out at the top

• Bench Press must be fully locked out, must touch chest, and feet on the ground or plates

I AM STRONG

In 20 minutes the athlete will look for a 1 rep max in the following lifts:

Clean

Snatch

OH Squat

RULES AND MOVEMENT STANDARDS:

• Snatches and Cleans may be taken from the ground or in a hang and from power or squat.

• OH Squats may come from the rack to start

• All squats must be full range of motion, hip crease past knee crease and shoulders, hips and knees locked out at top

• Snatches and cleans must be locked out at the top

• The athlete may go in any order they prefer.

I AM STRONG

In 20 minutes the athlete will look for a 1 rep max in the following lifts:

Clean

Snatch

OH Squat

RULES AND MOVEMENT STANDARDS:

• Snatches and Cleans may be taken from the ground or in a hang and from power or squat.

• OH Squats may come from the rack to start

• All squats must be full range of motion, hip crease past knee crease and shoulders, hips and knees locked out at top

• Snatches and cleans must be locked out at the top

• The athlete may go in any order they prefer.

"QUEENBEEz"

30 Echo Bike Calories

30 Waterfall Vested Box overs and Bar Unders (24)

30 Clean and Jerks #75

30 Echo Bike Calories

30 Waterfall Vested Box overs (20)

30 Clean and Jerks #95

30 Echo Bike Calories

30 Waterfall Vested Burpee Box Overs (20)

30 Clean and Jerks #115

One DB OH Lunge to Finish (each partner 25FT)

TIME CAP: 20 MINUTES

RULES AND MOVEMENT STANDARDS:

• All athletes must finish one movement before moving on to the next

• Each athlete must complete one rep of each movement

• Athlete MAY NOT start on the next movement until all 30 reps are complete

• ALL Cleans are taken from the ground

• No extra steps on the DB lunges, if athlete takes extra step they go back to the start of the 25 feet.

• Vest must be worn throughout the whole workout

"QUEENBEEz"

30 Echo Bike Calories

30 Waterfall Burpee to Plate

30 Plate to Overhead (#25)

30 Echo Bike Calories

30 Waterfall Box Step Overs (20)

30 Plate to Overhead (#35)

30 Echo Bike Calories

30 Shuttle Runs

30 Plate to Overhead (#45)

Double DB (25lbs) Bear Crawl to Finish (each partner has to go 25 ft)

TIME CAP: 20 MINUTES

RULES AND MOVEMENT STANDARDS:

• All athletes must finish one movement before moving on to the next

• Each athlete must complete one rep of each movement

• Athlete MAY NOT start on the next movement until all 30 reps are complete

• ALL Cleans are taken from the ground

• No extra steps on the Bear Crawls, if athlete takes extra step they go back to the start of the 25 feet.

"SNATCH ME IF YOU CAN"

10 MINUTE AMRAP

30 DB Snatches (30) 20 DB Snatches (40) 10 DB Snatches (50)

30 KB Snatches (25) 20 KB Snatches (35) 10 KB Snatches (53)

30 BB Snatches (65) 20 BB Snatches (85) 10 BB Snatches (105)

Split reps however you would like with all 2 athletes BUT keep 1 athlete on the Ski at all times

SCORE= Reps + CAlories

TIME CAP: 10 MINUTES

RULES AND MOVEMENT STANDARDS:

• All snatches from the ground

• Dumbbell snatches are alternating but kettlebell snatches do NOT have to alternate

• All reps must be completed before moving on to the next

• 1 partner always on ski, 1 partner working and 1 partner rest. Rotate as the athletes desire.

• Make sure all snatches are locked out at the top

• This workout is AS MANY REPS AS POSSIBLE so if finished with last barbell snatch continue on to the dumbbell snatches again.

"SNATCH ME IF YOU CAN"

10 MINUTE AMRAP

30 DB Snatches (10) 20 DB Snatches (20) 10 DB Snatches (30)

30 KB Goblet Squats (25) 20 Goblet Squats (35) 10 Goblet Squat (53)

30 BB Snatches (55) 20 BB Snatches (60) 10 BB Snatches (65)

Split reps however you would like with all 2 athletes BUT keep 1 athlete on the Ski at all times

SCORE= Reps + CAlories

RULES AND MOVEMENT STANDARDS:

• All snatches from the ground

• Dumbbell snatches are alternating.

• All KB Squats must reach full range of motion (hip crease passed knee crease and shoulders, hips and knees fully extended on top

• All reps must be completed before moving on to the next

• 1 partner always on ski, 1 partner working and 1 partner rest. Rotate as the athletes desire.

• Make sure all snatches are locked out at the top

• This workout is AS MANY REPS AS POSSIBLE so if finished with last barbell snatch continue on to the dumbbell snatches again.