BREAKOUT LEAGUE 25

21-18-15-18-21
Burpee Shuttle Runs
KB Taters

Gewicht KB:
RX
Men 32kg
Women 24kg

Scaled
Men 20kg
Women 12kg

AMRAP´15
40 GHD Situps
20 DB Hang Squat Snatches
100m Runner
1 Pegboard Climb

Scaled:
AMRAP´15
40 GHD Situps
20 DB Hang Squat Snatches
100m Runner
12m Seated SLED Pull

*Weights:
RX DB 22.5/15
Sc DB 15/7.5
SLED M: Sled+70kg
SLED F: Sled +50kg

WICHTIGER HINWEIS!!!

Alle RX Athleten, die keine komplette Runde schaffen, werden hinter den Scaled Athleten gewertet!

Part A.

Breakout Clean Complex
AMRAP´8 - MAX unbroken completed Rounds!
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean
1 Jerk (Push or Split)

Rest 2:00 Minutes

PART B.

"RISE THROUGH FIRE"
For Time TC´20
25 Cal Ski
20 Alternating SA DB Split Jerk 22.5/15 (SC. 15/10)
15 Handstand Push ups (SC.15 Box Handstand Push ups)
10 Burpee Box Jump Overs 70/60 (SC. 60/50 Jump over or Step overs)
15 Handstand Push ups (SC.15 Box Handstand Push ups)
20 Alternating SA DB Split Jerk 22.5/15 (SC. 15/10)
25 Cal Ski

Part A.
Athletes have 8 Minutes to complete as many unbroken rounds as possible of the Breakout Clean Complex!

Each Athlete choose their weight before the start and must keep it for the entire workout!

Only fully unbroken rounds count toward the score. Your final score = (Number of completed unbroken rounds x chosen weight in full kg´s! (no 0,5))

Part B.

20 Minutes to complete these Beast after the Complex!

Part A.

Breakout Clean Complex
AMRAP´8 - MAX unbroken completed Rounds!
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean
1 Jerk (Push or Split)

Rest 2:00 Minutes

PART B.

"RISE THROUGH FIRE"
For Time TC´20
25 Cal Ski
20 Alternating SA DB Split Jerk 22.5/15 (SC. 15/10)
15 Handstand Push ups (SC.15 Box Handstand Push ups)
10 Burpee Box Jump Overs 70/60 (SC. 60/50 Jump over or Step overs)
15 Handstand Push ups (SC.15 Box Handstand Push ups)
20 Alternating SA DB Split Jerk 22.5/15 (SC. 15/10)
25 Cal Ski

Part A.
Athletes have 8 Minutes to complete as many unbroken rounds as possible of the Breakout Clean Complex!

Each Athlete choose their weight before the start and must keep it for the entire workout!

Only fully unbroken rounds count toward the score. Your final score = (Number of completed unbroken rounds x chosen weight in full kg´s! (no 0,5))

Part B.

20 Minutes to complete these Beast after the Complex!

Part A.

Breakout Clean Complex
AMRAP´8 - MAX unbroken completed Rounds!
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean
1 Jerk (Push or Split)

Rest 2:00 Minutes

PART B.

"RISE THROUGH FIRE"
For Time TC´20
25 Cal Ski
20 Alternating SA DB Split Jerk 22.5/15 (SC. 15/10)
15 Handstand Push ups (SC.15 Box Handstand Push ups)
10 Burpee Box Jump Overs 70/60 (SC. 60/50 Jump over or Step overs)
15 Handstand Push ups (SC.15 Box Handstand Push ups)
20 Alternating SA DB Split Jerk 22.5/15 (SC. 15/10)
25 Cal Ski

Part A.
Athletes have 8 Minutes to complete as many unbroken rounds as possible of the Breakout Clean Complex!

Each Athlete choose their weight before the start and must keep it for the entire workout!

Only fully unbroken rounds count toward the score. Your final score = (Number of completed unbroken rounds x chosen weight in full kg´s! (no 0,5))

Part B.

20 Minutes to complete these Beast after the Complex!

...

25 Rounds
12/10 Cal Bike Erg
10/8 Cal Ski Erg

Time Cap´35

RX
AMRAP`20
40 Double KB Deadlift
80m Double KB Farmer Carry
40 Toes to Ring
80m Double KB Overhead Carry

Men: 2x24kg
Women: 2x16kg

Rest 2:00

then go into 25.3B
Deadlift Ladder
80/50
every :30 +10/5
Max reps 180/100
-----------------------------
Scaled
AMRAP`20
40 Double KB Deadlift
80m Double KB Farmer Carry
20 Toes to Ring
80m Double KB Overhead Carry

Men: 2x16kg
Women: 2x8kg

Rest 2:00

then go into 25.3B
Deadlift Ladder
80/50
every :30 +10/5
Max reps 180/100

RX
AMRAP`20
40 Double KB Deadlift
80m Double KB Farmer Carry
40 Toes to Ring
80m Double KB Overhead Carry

Men: 2x24kg
Women: 2x16kg

Rest 2:00

then go into 25.3B
Deadlift Ladder
80/50
every :30 +10/5
Max reps 180/100
-----------------------------
Scaled
AMRAP`20
40 Double KB Deadlift
80m Double KB Farmer Carry
20 Toes to Ring
80m Double KB Overhead Carry

Men: 2x16kg
Women: 2x8kg

Rest 2:00

then go into 25.3B
Deadlift Ladder
80/50
every :30 +10/5
Max reps 180/100

3 Rounds
40 Single Unders
9 OHS
3 Wall Walks

3 Rounds
30 CrossOver
6 OHS
3 Wall Walks

3 Rounds
20 Double Unders
3 OHS
2x5m Handstand Walk

Rx: 40/25kg - 60/40kg - 80/55 kg
Sc: 30/20kg - 37,5/ 25kg - 45/30kg

Murph Partitioned
30 PULL-UPS

60 PUSH-UPS

90 AiR SQUATS

960m RUN (18 Runden)

25 Pull-UPS

50 PUSH-UPS

75 AiR SQUATS

800m RUN (15 Runden)

20 PULL-UPS

40 PUSH-UPS

60 AiR SQUATS

640m RUN (12 Runden)

15 PULL-UPS

30 PUSH-UPS

45 AiR SQUATS

480m RUN (9 Runden)

10 PUlI UpS

20 PUSH-UPS

30 AIR SQUATS

320m Run (6 Runden)

FIGHT GONE BAD
EMOM´17
1. Wall Ball Shots 9/6
2. Sumo Deadlift High Pulls 35/25
3. Box Jumps
4. Push Presses 35/25
5. Cal Row
6. Rest

Badest of 3 Rounds is your Score!

PART A (Time Cap´8)
10 Cluster
30/21 Cal Echo Bike
20 Thruster
20/14 Cal Echo Bike
30 Front Squats
10/7 Cal Echo Bike

PART B (6 Minutes)
Max Weight Clean & Jerk

PART A (Time Cap´8)
10 Cluster
30/21 Cal Echo Bike
20 Thruster
20/14 Cal Echo Bike
30 Front Squats
10/7 Cal Echo Bike

PART B (6 Minutes)
Max Weight Clean & Jerk

For Time
150 Double DB Box Step ups
100 Double DB Bench Press
25 Rope Climbs

Split how you want

Time Cap 30 Min

RX
M:2x 22.5 & 50cm Box
F: 2x 15 & 50 cm Box

Scaled
M: 2x 15 & 50cm Box
F: 2x 7.5 & 50cm Box

RX

3 Rounds
12 Toes to Bar /
12 Sandbag o. Shoulder 45/30

3 Rounds
10 Pull-ups
10 Sandbag o. Shoulder 45/30

--- Time Cap 9:00

3 Rounds
8 Chest to Bar Pull-ups
8 Sandbag o. Shoulder 68/45

--- Time Cap 13:00

3 Rounds
6 Bar Muscle ups
6 Sandbag o. Shoulder 68/45

--- Time Cap 16:00


SCALED:

3 Rounds
12 Abmat Situps
12 Double DB Power Cleans 17,5/10s

3 Rounds
10 Ring Rows (Ring hip high and feet under Rings)
10 Double DB Power Cleans 17,5/10s

--- Time Cap 9:00

3 Rounds
8 Jumping Pull-ups
8 Sandbag o. Shoulder 45/30

--- Time Cap 13:00

3 Rounds
6 Pull-ups
6 Sandbag o. Shoulder 45/30

--- Time Cap 16:00