East Coast Battle - Spring

•Rx/Scaled Teams •Clean Complex : Hang Clean, Clean ,Front Squat -8 minutes to both build to a heavy 1RM complex. Minutes 8-10 max synchronized bar facing burpees score Individual RX Bar Facing Burpees: - must be facing the barbell, kicking both feet back together, jumping both feet up together, and jumping over the bar with both feet moving together. Individual Scaled Bar Facing Burpees: -must be facing the bar, stepping down or jumping down is allowed as well as over the bar. RX Synchronized Bar Facing Burpees: -must jump both feet back and jump both feet up together, two footed jump over the bar, and partners must touch their chest to the floor at the same time. Team Scaled Synchronized Bar Facing Burpees: - can jump or step the burpees down and up, jumping or stepping over the bar is allowed, and both athletes must touch their chest to the floor at the same time.

East Coast Battle Wods Workout #2 Individual Rx: 10 Min amrap 40 Cal Row 30 Wall balls 20/14 20 Toes-2-Bar Individual Scaled 10 Min Amrap 30 Cal Row 20 Wall balls 14/10 20 Knees-to-Elbow Individual Masters 10 Min Amrap 40 Cal Row 20 Wall balls 20/14 10 Toes-2-Bar Rx Teams 15 Min Amrap 50 Cal Row 40 Wall balls 20/14 30 Synchronized Toes-2-Bar Scaled Teams: 50 Cal Row 40 Wall balls 14/10 30 Knees-2-Elbow Standards: Teams must transition to each movement TOGETHER - 3 rep penalty Example: if partner A moves to wall balls without Partner B either of the 2 partners will have to row an extra 3 calories. Same for wall balls and toes to bar. Calories on the Row: - Feet must be strapped in - row the given # of calories - when finished return the handle to the holster Wall balls: - You must pass through a full squat for each rep to count (stand up with the ball then pass through the squat) - Your hip crease must pass below the knees - Ball must make contact to the given target. 10 ft for males. 9 ft for females Toes-2-Bar: - Start with feet off the ground - Feet must pass behind the upright before touching the bar - Feet have to touch the bar together at the same time - Rx Teams: partners must move their feet in synch. Touching your toes to the bar at the same time Knees-2-Elbow - Start with feet off the ground - Knees have to pass behind the upright - Knees must pass above the crease of your hips - Scaled Teams: One Person completing Knees-2-Elbow while other partner is holding a dead hang on the bar

Workout #3 Individual Rx: For Time 15 Deadlifts 275/175 9 Handstand Push-ups 12 Deadlifts 12 Handstand Push-ups 9 Deadlifts 15 Handstand Push-ups Then 60 ft Single arm OH DB Walking Lunge 50/35 Individual Scaled: For Time 15 Deadlifts 185/125 9 Push Press 105/75 12 Deadlifts 12 Push Press 9 Deadlifts 15 Push Press Then 60 ft Plate OH Walking Lunge 25/15 Individual Masters For Time 15 Deadlifts 225/135 9 Push Press 115/95 12 Deadlifts 12 Push Press 9 Deadlifts 15 Push Press Then 60 ft Single Arm OH DB Walking Lunge 35/20 Rx Teams: For Time 4 Rounds 20 Deadlifts 275/175 20 Handstand Push-ups Then 120 ft Single Arm OH DB Walking Lunge 50/35 Scaled Teams: For Time 4 Rounds 20 Deadlifts 185/125 20 Push Presses Then 120 ft Plate OH Walking Lunge 25/15 Standards: Deadlifts: - Barbell starts on the ground - Standing up with the barbell locking out the knees and hips with the shoulders behind the barbell - NO Bouncing the bar!! Handstand Push-ups - Rep begins with arms locked out and feet against the wall - Head touches the given target (abmat and 25lb plates or a cushioned flat mat) - Rep ends with arms and legs locked out - Heels can be the only body part touching the wall at the completion of the rep Push Press: - Barbell starts in the front rack position - Once the barbell leaves the shoulders NO redipping under the bar - Knees and hips must stay locked out - The movement is finished once the bar is over the center of your body with knees, hips, and elbows locked out Overhead Walking Lunge: - Feet start behind the line with dumbbell or plate overhead - Back knee must touch the floor every lunge and you must stand all the way up - Dumbbell or plate can not touch any body part while lunging and no shuffling feet (if any no rep occurs athlete will return to the previous 5 ft section) - Both feet must lunge past the the finishing line - every 5ft section will count as 1 rep - Teams: Partner A must run to finish mat before partner B can start the lunges,

Team RX male/female 150 Double Unders 2- 15 feet rope climbs 10 Axle bar power cleans ( 155/105) 2 - 15 feet Rope climbs 15 Axle bar power cleans 2- 15 feet rope climbs 20 Axle bar power cleans Scaled Team 200 single Unders 20 ring rows 10 Axle Bar power cleans ( 95/65) 30 ring rows 15 Axle power cleans 40 ring rows 20 Axle bar power cleans RX Ind 100 Double Unders 2 15 feet rope climbs 5 axle bar power cleans( 155/105) 2 15 feet rope climbs 10 Axle Bar Power cleans 2 15 feet rope climbs 15 Axle bar power cleans Scaled Ind 100 single Unders 10 ring rows 5 Axle Bar power cleans ( 95/65) 20 ring rows 10 Axle power cleans 30 ring rows 15 Axle bar power cleans Masters Individual 70 DU 1 rope climb 5 Axle Bar power cleans ( 105/80) 1 rope climb 10 Axle Br power cleans 1 rope climb 15 Axle bar power cleans