WORKOUT DETAILS TBA

WORKOUT DETAILS TBA

individual - 8 minute cap

Round 1 Round 2 Round 3

Calories on Echo Bike: 15/12 15/12 15/12

21's 15's 9's

Deadlift 8 6 4

Front Squat 7 5 3

Shoulder-to-overhead 6 4 2

Pull-ups 8 6 4

Chest-to-bar 7 5 3

Bar Muscle-ups 6 4 2

Notes:

1. There is an 8 minute time cap for this workout
2. Each round must be completed before moving to the next. For example, Round 1 begins with a 15 calorie bike for the men and 12 calorie bike for the women, then the athlete will perform 8 deadlift, 7 front squat, 6 shoulder-to-over-head, 8 pull-ups, 7 chest-to-bar, 6 bar muscle-ups. Once round 1 is finished, the athlete goes back to the bike for 15 calories for the men and 12 calories for the women, then a reduced number of reps of the same movements.
3. Rx = barbell loads 155 for the men and 105 for the women (movements as listed above)
4. Intermediate / Masters = barbell loads 135 for the men and 95 for the women. Barbell movements are listed above, gymnastic movements are the following in order: Toes-to-bar, Pull-ups, Chest-to-bar.
5. Scaled = barbell loads 115 for the men and 75 for the women. Barbell movements are listed above, gymnastic movements are the following in order: Hanging Knee Raise, Toes-to-bar, Pull-ups.

individual - 3 minute amrap

complete as many rounds/reps of the following movements in 3 minutes:

21 double dumbbell thrusters

7 burpees over the wall

15 double dumbbell thrusters

5 burpees over the wall

9 double dumbbell thrusters

3 burpees over the wall

Notes:

1. Rx DB weight: 70 lbs for the men and 50 lbs for the women
2. Intermediate / Masters DB weight: 50 lbs for the men and 35 lbs for the women
3. Scaled DB weight: 50 lbs for the men and 35 lbs for the women

Indy - 7 minute clock

3 minutes to establish 1RM of the following complex:

Snatch + Hang Snatch + Overhead Squat

1 minute rest

3 minutes to establish 1RM of the following complex:

Clean + Hang Clean + Jerk

Notes:

Once the athlete reaches a successful 1RM, they may perform

as many lateral over the bar hand release burpees as possible

*Each burpee will be worth one-half of one pound

individual - 9 minute time cap

Complete the following movements, for time:

40 yard sprint

40 yard sprint

50 heavy jump rope

25 wall balls

40 heavy jump rope

20 wall balls

30 heavy jump rope

15 wall balls

40 yard sprint

40 yard sprint

Notes:

1. Everyone will throw to a 10' target
2. Rx wall ball weight: 30 lbs for men and 20 lbs for women.
3. Intermediate / Masters wall ball weight: 20 lbs for men and 14 lbs for women.
4. Scaled wall ball weight: 14 lbs for men and 10 lbs for women.

Team - 10 MINUTE Clock

Max Calories on Echo Bike

ROUND 1 ROUND 2 ROUND 3

63's 45's 27's

Deadlift 22 16 10

Front Squat 21 15 9

Shoulder-to-overhead 20 14 8

Pull-ups 22 16 10

Chest-to-bar 21 15 9

Bar Muscle-ups 20 14 8

Notes:

1. There is an 10 minute clock for this workout and there are two scoring opportunities, including: Max Calories within the 10-minute Clock and Time to complete the barbell and gymnastics work.
2. Each round must be completed before moving to the next. For example, Round 1 begins with a 15 calorie bike for the men and 12 calorie bike for the women, then the athlete will perform 8 deadlift, 7 front squat, 6 shoulder-to-over-head, 8 pull-ups, 7 chest-to-bar, 6 bar muscle-ups. Once round 1 is finished, the athlete goes back to the bike for 15 calories for the men and 12 calories for the women, then a reduced number of reps of the same movements.
3. Rx = barbell loads 185 for the men and 125 for the women (movements as listed above)
4. Intermediate / Masters = barbell loads 155 for the men and 105 for the women. Barbell movements are listed above, gymnastic movements are the following in order: Toes-to-bar, Pull-ups, Chest-to-bar.
5. Scaled = barbell loads 135 for the men and 95 for the women. Barbell movements are listed above, gymnastic movements are the following in order: Hanging Knee Raise, Toes-to-bar, Pull-ups.

team - 3 minute cap

with a 3 minute time cap, complete the following for time:

4 x 100 meter sprint

Notes:

1. Run as fast as you can

teams - 12 MINUTE CLOCK

Athlete 1 - Minutes 0 to 3, ESTABLISH 1RM OF THE FOLLOWING COMPLEX:

Hang Snatch + Overhead Squat

ATHLETE 2 - minutes 3 TO 6, ESTABLISH 1RM OF THE FOLLOWING COMPLEX:

Snatch + Overhead Squat

athlete 3 - minutes 6 to 9, establish 1rm of the following complex:

Hang Clean + Jerk

athlete 4 - minutes 9 to 12, establish 1rm of the following complex:

Clean + Jerk

Notes:

*Each athlete will pick a lift to perform. The barbell must get progressively heavier from lift to lift. For example, athlete 1 successfully lifts 135lbs of Hang Snatch + Overhead Squat during minutes 0 to 3. Athlete two must begin at a weight heavier than 135lbs for 1RM of Snatch + Overhead Squat during minutes 3 to 6.

**Once the athlete reaches a successful 1RM, they may perform as many lateral over the bar hand release burpees as possible. Each rep will be worth on-half of one pound.

team - 18 minute running clock

6 minute clock for 3 sets

Buy-in:

All 4 team members working together

40 synchronized air squats holding the heavy jump rope

200m run carrying the heavy jump rope

20 synchronized over the rope facing burpees

Then as many rounds/reps as possible of:

Only 2 members working at a time

20 synchronized alternating dumbbell snatches

10 burpees over the wall

Notes:

1. The score for the first 6 minute set, will be the tiebreaker for the competition
2. Buy-in has all 4 athletes working together
3. Air Squats must be synchronized at the top and bottom
4. Run with two team members on one side of the rope and two on the opposite side of the rope
5. Burpees are synchronized at the bottom with all 4 team members chests on the ground. Burpee with two team members on one side of the rope and two on the opposite side of the rope
6. AMRAP portion has only 2 team members working at a time and you can switch however you like
7. Alternating DB Snatches must be synchronized at the top and bottom
8. Burpees over the wall are follow the leader style, however the last one over can be the first one coming back.
9. NO REST BETWEEN SETS
10. Rx DB weight: 70 lbs for the men and 50 lbs for the women
11. Intermediate / Masters DB weight: 50 lbs for the men and 35 lbs for the women
12. Scaled DB weight: 50 lbs for the men and 35 lbs for the women

team - 12-minute time cap

COMPLETE THE FOLLOWING MOVEMENTS, FOR TIME:

40 yard sprint

40 yard sprint

40 heavy jump rope

40 wall balls

40 yard sprint

40 yard sprint

Notes:

1. Everyone will throw to a 10' target
2. Follow the leader style
3. Rx wall ball weight: 30 lbs for men and 20 lbs for women.
4. Intermediate / Masters wall ball weight: 20 lbs for men and 14 lbs for women.
5. Scaled wall ball weight: 14 lbs for men and 10 lbs for women.