Bidwell Brawl In-House Competition

For Time

25 DB Deadlifts #50's/35's

25 DB Power Cleans #50's/35's

50' DB Walking Lunges #50's/35's

(Each)

Workout #1

12:00 Minute Clock

3 Rounds Each

12 Thrusters #95/65

12 Burpees Over Bar

-In Remaining Time-

Build to a Max Front Squat

Part A:

At "3, 2, 1 Go" partner 1 will start on their first round of 12 Thrusters and 12 Burpees Over the Bar. Once they finish their frist round, partner 2 will be tagged in to begin working. Only one partner make work at a time. Partners will alternate each round until they have BOTH completed 3 rounds each. Your score for Part A will be the time in which you complete 3 rounds each. Immediately upon finishing you will move onto part B. 

Part B: 

Both athletes will move to the rig to build to a Max Front Squat. Each athlete can make as many attempts as they would like until the 12:00 clock has run out. 

Movement Standards:

All movement standards will be explained during athlete briefing the morning of the competiton. 

Workout #1

12:00 Minute Clock

3 Rounds Each

12 Thrusters #95/65

12 Burpees Over Bar

-In Remaining Time-

Build to a Max Front Squat

Part A:

At "3, 2, 1 Go" partner 1 will start on their first round of 12 Thrusters and 12 Burpees Over the Bar. Once they finish their frist round, partner 2 will be tagged in to begin working. Only one partner make work at a time. Partners will alternate each round until they have BOTH completed 3 rounds each. Your score for Part A will be the time in which you complete 3 rounds each. Immediately upon finishing you will move onto part B. 

Part B: 

Both athletes will move to the rig to build to a Max Front Squat. Each athlete can make as many attempts as they would like until the 12:00 clock has run out. 

Movement Standards:

All movement standards will be explained during athlete briefing the morning of the competiton.

Workout #2

For Time:

500m Row

100 hang DB Clean & Jerks #50/35

500m Row

(time cap- 12 min)

At 3,2,1 go athlete 1 will start on the 500m Row. Once the rower reaches 500m they will then start on the 100 Hang DB Clean & Jerks. Partners may switch at any point throughout and can only work one at a time. Once the 100 reps are completed they will finish with a final 500m on the rower. 

Athletes will use two Dumbbells for the Hang Clean & Jerks.

All movement standards will be addressed at athlete briefing in the AM.

Workout #3

-3 Min Max-

Cal Bike

-2 Min Max-

Box Jump Overs 24"/20"

-1 Min Max-

Toes to Bar

-2 Min Max-

Box Jump Overs 24"/20"

-3 Min Max-

Cal Bike

Athletes can switch up reps/cals at any point. You can have one athlete perform one movement entirely if you'd like. You will move from one movement straight into the other until the total time is up. 

*1 calorie = 1 rep