The Gauntlet

"G's 3"

20:00 Time Cap

Both partners will have 10:00 to find a HEAVY complex of:

1 Clean

1 Hang Clean

1 Shoulder to Overhead

RULES

1- Partner #1 will work from 00:00 - 10:00

2- Partner #2 will work from 10:00 - 20:00

3- Both partners may change weights

4- You may attempt as many lifts as you would like during your time frame.

5- As long as your barbell has LEFT the floor by the end of your time, the lift can be counted if successful.

6- Complex means = Once you pick the bar up for your first movement ( the clean ) , you can NOT put it down until you are finished with the complex ( all three movements ).  Your complex is completed AFTER your shoulder to overhead.

STANDARDS

1- The first clean can be a power clean or squat clean

2- The second movement (hang clean) can also be power or squat

3- The shoulder to overhead can be a Push Press, Push Jerk or Split Jerk

** The biggest takeway is that you can NOT put your bar down on the floor until you are finished with your complex.  You may rest your bar in the hang position or the front rack postion if need be. 

Score = Both partner's weights will be added together for 1 total weight. 

"GET CHIPPY"

15:00 TIME CAP

RX: 120 DU

RX: 100 Calorie Row 

RX: 80 Wall Balls 20/14 

RX: 60 Toes To Bar

RX: 40 Burpee BJO 24/20 

20 Clean & Jerks RX: 155/105 

SCALED 

200 Single-Unders

80 Calorie Row

60 Wall Balls 14/10

40 Knees To Chest 

20 Burpees to a Plate

10 Clean & Jerks 95/65

This workout will be on the team to strategize their movements, load-share, and when to alternate. Athelete 1&2 will be together, within their designated space for the entire workout, trading the reps as they desire. The only requirement for an alternating team member is that the athlete in motion completely finish the repetition before the resting athlete begins. 

Movement Standards:

1- Double Unders: The rope must pass under the athlete's feet twice, per repetition.

2- Calorie Row: Self-Explanatory 

3- Wall Balls: Males will throw to a 10ft target, females will throw to a 9ft target.  Each rep, the athlete must squat below parallel (hips below the knees) and then successfully launch the wall ball to the required target height.  When athletes trade out between work and rest, the wall ball must be on the floor (meaning, you cannot hand the ball to your partner or catch the ball mid-air).

4- Toes 2 Bar: For each rep, both athlete's feet will come behind the bar they are hanging from and then touch the bar, in between their hands, at the same time.

5- Burpee Box Jump-Overs: Each rep begins with a burpee, chest and thighs touching the ground.  Athletes must jump with two feet and land on the box with two feet, but can dismount however they desire (jump down, step down, etc) Hips do not have to extend at the top.

6- Clean & Jerks: Each rep starts from the ground.  The athlete must clean the bar, and get it overhead, in the locked out position (knees, hips and elbows all fully extended).

*Tiebreak= Time when each team successfully completes all 60 Toes to Bar.

Scaled

200 Single-Unders

80 Calorie Row

60 Wall Balls 14/10

40 Knees To Chest 

20 Burpees to a Plate

10 Clean & Jerks 95/65

This workout will be on the team to strategize their movements, load-share, and when to alternate. Athelete 1&2 will be together, within their designated space for the entire workout trading the reps as they desire. The only requirement for an alternating team member is that the athlete in motion completely finish the repetition before the resting athlete begins. 

Movement Standards:

1- Single Unders: The rope must pass under the athlete's feet once, per repetition.

2- Calorie Row: Self-Explanatory 

3- Wall Balls: Males will throw to a 10ft target, females will throw to a 9ft target.  Each rep, the athlete must squat below parallel (hips below the knees) and then successfully launch the wall ball to the required target height.  When athletes trade out between work and rest, the wall ball must be on the floor (meaning, you cannot hand the ball to your partner or catch the ball mid-air).

4- Knees 2 Chest: For each rep, the athlete will begin by hanging from a bar on our rig, full extended, with both feet behind the bar.  The athlete then must bring both knees up, past parallel.  Each rep will start with the athlete fully extnded and both feet behind the bar (same as a Toe 2 Bar standard).  

5- Burpees to a Plate: Each rep begins with a burpee, chest and thighs touching the ground, facing a plate.  Athletes must jump with two feet and land on the plate with two feet, but can dismount however they desire (jump down, step down, etc) Hips do not have to extend at the top.

6- Clean & Jerks: Each rep starts from the ground.  The athlete must clean the bar, and get it overhead, in the locked out position (knees, hips and elbows all fully extended).

*Tiebreak= Time when each team successfully completes all 40 Knees 2 Chest

8 Rounds For Time

"You Go, I Go"

10 / 8 Calorie Bike

5 Hang Clusters 135/95

**Immediatley into:

Isabel

30 Snatches 135/95

SCALED

6 Rounds For Time

"You Go, I Go"

8 / 6 Calorie Row

5 Hang Clusters 95/55

**Immediately Into:

Isabel

30 Snatches 95/55

NOTE:

There is no rest period between finishing all of your rounds and beginning ISABEL.

SCORE: Total time to complete the entire workout

AMRAP 10: "You Go, I Go"

Assault Bike Calories

Dumbbell Overhead Lunges (In Place)

REPETITIONS / WEIGHTS:

RX Males- 10 Cal Bike / 50lb DB

RX Females- 8 Cal Bike / 35lb DB

SC Male- 8 Cal Bike / 35lb DB

SC Female- 6 Cal Bike / 25lb DB

STANDARDS / RULES

Assault Bike- Your monitor must read your desired number of calories BEFORE you touch your dumbbell.  Ex: If you're required to reach 10 calories, and you jump off the bike before it reaches 10 in hope that it will carry over, that is fine.  However, it must read "10" before you pick up the dumbbell.

Dumbbell Overhead Lunges- These lunges will be done IN-PLACE.  Athletes will pick up their dumbbell, get it overhead in the locked out position, lunge forward touching the back knee on the ground, and then push back to the complete upright postion.  EVERYONE will do 10 lunges with one arm, swap however they wish, and do the final 10 lunges with their other arm.  It does not matter which arm you use first as long as you complete 10 reps and then swap arms.  During the lunges, your free arm/hand must stay CLEAR away from your body, no support.

As soon as your judge counts your 20th lunge repetition, your partner may begin their Assault Bike Calories. 

SCALED:

AMRAP 10: "You Go, I Go"

8/6 Assault Bike Calories

20 Dumbbell Overhead Lunges (In Place)

REPETITIONS / WEIGHTS:

Males- 8 Cal Bike / 35lb DB

Females- 6 Cal Bike / 25lb DB

STANDARDS / RULES

Assault Bike- Your monitor must read your desired number of calories BEFORE you touch your dumbbell.  Ex: If you're required to reach 8 calories, and you jump off the bike before it reaches 8 in hope that it will carry over, that is fine.  However, it must read "8" before you pick up the dumbbell.

Dumbbell Overhead Lunges- These lunges will be done IN-PLACE.  Athletes will pick up their dumbbell, get it overhead in the locked out position, lunge forward touching the back knee on the ground, and then push back to the complete upright postion.  EVERYONE will do 10 lunges with one arm, swap however they wish, and do the final 10 lunges with their other arm.  It does not matter which arm you use first as long as you complete 10 reps and then swap arms.  During the lunges, your free arm/hand must stay CLEAR away from your body, no support.

As soon as your judge counts your 20th lunge repetition, your partner may begin their Assault Bike Calories.