"2021"

FOR TIME

20 DEADLIFT (135/95)

21 DBALL OVER SHOULDER (100/70)

70 ft DBALL WALK DOWN AND BACK

20 CLEANS ( 135/95)

21 DBALL OVER SHOULDER (100/70)

70 FT DBALL WALK DOWN AND BACK

20 SHOULDER TO OVERHEAD (135/95)

21 DBALL OVER SHOULDER (100/70)

70 FT DBALL WALK DOWN AND BACK

SPRINT TO FINISH

Time Cap: 20 minutes

Presented by: Bean and Brew

Deadlift (135/95):

• The bar cannot travel downward before reaching the final position.

• You must stand erect with the shoulders back.

• You must stand with your knees straight at the completion of the lift.

• You may do single reps with letting bar fall to ground but the athlete must complete full hip extension before dropping the bar

Dball Over Shoulder (100/70)

• Stand over the ball.

• Keeping the core strong and the chest slightly lifted to avoid rounding the spine, bend at the knees and squat down low enough so you can scoop up the ball with both hands.

• Engage the legs and glutes to explosively stand up, rolling the ball up and over either shoulder so it falls to the floor behind you.

• Turn around and repeat.

Dball Carry

• Carry Dball any way you would like without dropping it to the 70 feet marker and back.

• If Dball is dropped there is no penalty but it may not be picked up until it is motionless.

• The Dball must be carried. no rolling, kicking, or throwing but only carrying it from point A to point B.

Clean (135/95)

• Barbell may start in a hang or from the ground.

• Touch and go is permitted but no bouncing.

• The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Shoulder to Overhead (135/95)

• Bring the barbell up into a clean for first repetition and move the barbell from shoulder to overhead either with a strict press, push press, or push jerk.

• The barbell must start every repetition from shoulder and end each repetition with arms fully extended and elbows locked out.

"2021"

9 MINUTE amrap of MAX WALL BALLS (18/14)

EACH PARTNER MUST COMPLETE 1 ROUND OF:

20 CLEANS (95/65)

20 FRONT SQUATS

21 SHOULDER TO OH

SCORE= WALL BALLS

Presented by: Bean and Brew

Wall Balls (10/14):

• Male target is 10 feet.

• Female target is 9 feet.

• The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.

• The center of the ball must hit the target at or above the specified target height.If the ball hits low or does not hit the wall it is no rep.

• Using an additional ball, box or other object to check for proper depth is not allowed.

• If the ball is not caught between reps, it must come to a full stop on the ground.

• Bouncing the ball off the floor is not permitted.

FRONT SQUATS:

• Barbell must be held in front rack.

• At the bottom, the crease of the hips must pass below the height of the kneecap.

• At the top, the knees and hips must be completely open with the barbell in control.

CLEANS:

• Barbell must either be driven from the hang or from the ground position.

• The barbell can be caught in the power position or squat position.

• The movement is complete once the barbell is caught in a front rack and hips are extended.

SHOULDER TO OVERHEARD:

• Barbell must start in a front rack position.

• It must travel from your shoulders to overhead with a strict press, jerk, or push press.

• Repetition is complete once elbows are locked out and hips are fully extended

"Down Hill"

12 minute AMRAP

500m ski

straight into:

5 Snatches

5 Burpee Over Bar

5 Gymnastic Reps *

GYMNASTIC OPTIONS:

5 points- Muscle Up

4 points- Chest to bar

3 points- Pull-up

1 point - Jumping Pull-up

Score= Rounds + gymnastic points

Presented By:

INDIVIDUAL

Ski:

• Damper will be set on 5

• Ski will be on a 500m count down

• Ski time will count in your 12 minute AMRAP

• Once screen says 0 meters you are done

Snatch (75/55):

• Barbell begins on the ground and must be lifted overhead in one motion.

• Touch and go is permitted.

• No bouncing and dropping and catching the bar on the rebound

• Once dropped the barbell must settle before picking it up

• The barbell must be fully locked out overhead, with knees, hips, and arms fully extended with bar directly over or slightly behind the middle of the body.

• There is no standard to pass below a certain standard, power, squat split snatches are all permitted. Hang snatches are not.

Burpee Over bar:

• Body down burpee and the athlete must either step or jump over the bar.

• Hips do not have to come to full extension in burpee

Bar Muscle Up:

• the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground

• Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted.

• The heels may not rise above the height of the bar during the kip.

Chest to Bar Pullups:

• The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete's body.

• This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.

Pullups:

• This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Jumping Pull-ups:

 the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

"HERO"

EACH TEAM MEMBER MUST Complete:

1 Sled Pull (90/70)

1 Dead ball Carry (100/70)

1 Sprint

(Between each movement each member has to complete 15/10 calories on assault bike)

EACH TEAM MUST COMPLETE:

20 Burpee Box Overs (48"/40")

55 Deadlifts (185/135)

DURING ALL MOVEMENTS ALL BUY IN CALORIES HAVE TO BE COMPLETED ON ASSAULT BIKE, ONCE BUY IN CALORIES ARE COMPLETED EVERY CALORIE AFTER EQUALS 1 POINT.

SCORE = CALORIES

*BUY IN CALORIES ARE 15 calories per male team member, 10 calories per female team member x 3 rounds

Example:

All male team must complete 180 calories for buy in.

All female team must complete 120 calories for buy in.

2 male, 2 female team must complete 150 calories for buy in.

18 MINUTE TIME CAP

"Ike's Bikes"

30-20-10

Assault Bike Calories

Dball over shoulder (70/50)

For Time

Both Partners will go you go, I go on bike for 30 calories then move up to first line to complete 30 deadball over shoulder. They will sprint back for 20 and 20 and 10 and 10 and a sprint to finish FOR TIME!

Reps are split between partners but do not have to be split evenly. A rep minimum is required of at least 5 for calories and dball over shoulder.

PRESENTED BY:

Dball Over Shoulder (70/50)

• Stand over the ball.

• Keeping the core strong and the chest slightly lifted to avoid rounding the spine, bend at the knees and squat down low enough so you can scoop up the ball with both hands.

• Engage the legs and glutes to explosively stand up, rolling the ball up and over either shoulder so it falls to the floor behind you.

• Turn around and repeat.

EXAMPLE OF FLOOR PLAN:

"Midwest"

12 minute AMRAP

Buy in: 500m partner ski

straight into....

5 Plate Ground to OH- Partner 1

5 Burpee to Plate- Partner 2

5 Syncro Dumbbell Options:

3pts- Double Snatches

4 pts- Thrusters

5pts- Devils Press

Score= Rounds + DB points each round

Workout Flow-

• Both partners will have one handle for the Ski

• Teams may pick which partner does the 5 plate to OH and which partner does the burpee to plate. Partners may switch this order each round.

• Partner 1 must finish plate to OH before partner 2 starts burpee to plate

• Both partners then pick their option of 5 reps with dumbbells. The longer movements such as devil presses will be worth more points than the snatches.

Presented by:

Ski:

• Damper will be set on 5

• Ski will be on a 500m count down

• Ski time will count in your 12 minute AMRAP

• Once screen says 0 meters you are done

Plate Ground to OH (45/35)

• Plate must touch ground and be locked out overhead.

Burpee to plate

• Burpee with chest to ground, full extension of hips, jump on plate, jump off of plate.

• Both feet must land on plate

• Can't burpee over top of plate

Dumbell Snatches (15/30)

• Can be performed from the ground.

• Must have full extention of the elbow and stand completely up.

Dumbbell Thrusters (15/30)

• Full squat (hips past knee bend) and a full extension of the hips and elbows on the press.

Devils Press (15/30)

• Hang position

• Full extension of hips and elbows

• Body down burpee(chest must touch ground) between both dumbbells.

• Hands must stay on dumbbells during full movement

"Ocho Cinco"

5 MINUTE EMOM

8/6 Assault Bike Cals

5 DB Thrusters

Max burpee over dumbbells

Presented by:

Individual:

Every minute on the minute for 5 minutes an athlete will complete 8 calories on the assault bike and then 5 thrusters. Once the thrusters are done the athlete immediately sets the DB down (side by side) and goes into max burpee over DB.

Score = burpees over DB

DUMBBELL THRUSTERS:

• Each dumbbell starts from the ground.

• Hold dumbbells in front rack and move dumbbells from bottom of front squat into full lockout overhead.

• A full squat clean into a thruster is allowed when starting from the ground.

• The hip crease must clearly pass below the top of the knees in the bottom position

• Individual weight (40/25)

BURPEE OVER DUMBBELL:

• Both dumbbells will be next to each other with both ends touching each other.

• Athlete must have chest and thighs touch the floor and cant be over the dumbbells when completing a burpee

• The athlete must jump with two feet over the dumbbells and land with two feet on the other side of the dumbbells to complete the burpee over dumbbell.

"The BURNS"

For Time

21-15-9

Toes to Bar

Erg calories

GHD

Time Cap: 9/10 mins

Presented By:

INDIVIDUAL:

Toes to bar:

• The athlete must go from a full hang to having the toes touch the pull-up bar.

• Both feet must touch the bar at the same time, inside the hands.

• The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

• Athlete must state they are doing toes to bar before workout and must still with that movement for the remaining workout.

ROW:

• The athlete will row for programmed calories.

• The damper will be set at 5 for all athletes.

GHD:

• The athlete must begin on top of pad and touching the foot pad.

• The athlete must touch the ground or designated riser with both hands before returning to the seat position.

• The touch of the ground or designated must be overhead and not to the side of the body. The fingers must be in line with the body and in line with the top of the head.

• To complete the rep the athlete must touch the foot pad with both hands.

Score: For Time

• Once the athlete has completed all repetitions one must pass finish line for finish.

"The Burns"

For time

21-15-9

Situps /KB hold

Erg (cals) /KB hold

Deadlift/ KB hold

Time Cap: 16 minutes

Presented by:

Partner 1 will complete 21 repetitions of sit ups.

Partner 2 will be holding one KB in a farmers hold until partner 1 completes reps.

Partner 2 may not switch hands while movement is going on.

Partner 2 may sit KB down once partner 1 finishes reps.

If either partner sets KB down during workout there will be a 5 burpee penalty for both partners.

The workout is not complete until both partners have completed 21-15-9 of all movements.

Score= For Time

MOVEMENT STANDARDS

Situps:

• It will be done in butterfly position. Soles of the feet should touch each other. Upper back and shoulders should be on the ground and hands should be overhead and touch the ground behind your head.

• To complete the rep the athlete will situp far enough to get shoulders past hips crease.

Row:

• The damper for the concept 2 will be set on 5

• The concept 2 will count the calories needed to complete the reps.

Deadlift (95/135):

• The bar cannot travel downward before reaching the final position.

• You must stand erect with the shoulders back.

• You must stand with your knees straight at the completion of the lift.

• You cannot have the bar rest on the thighs during the lift.

• You cannot step forward or back or move the feet laterally during the ‘up phase’.

• You must return the bar to the floor while maintaining control with both hands.

KB Farmer Hold (35/53)

• Kettlebell must be held at side of athletes body.

• The bells can no rest on any part of the body

• Body must be at full stand throughout the whole workout

• At no time can both hands be holding the KB

• KB may not be switched to other hand in the middle of a movement

• The kettlebells may be passed to other partner or set down after the movement reps are completed

Score: For Time

• Once both athletes have completed all repetitions both partners pass finish line for finish.

"The Steamer"

Max Front Squat

Time Cap: 6 minutes

With a running clock, complete "The BURNS", then move immediately to "The Steamer". The athlete has 6 minutes to find a 1RM front squat. The score for " The Steamer" is the weight (in pounds) of the heaviest successful squat.

Presented by:

With a running clock, complete "The BURNS", then move immediately to "The Steamer". The athlete has 6 minutes to find a 1RM front squat. The score for " The Steamer" is the weight (in pounds) of the heaviest successful squat.

Front Squat

• The bar must start from the rack

• The bar needs to be taken off the rack in a front rack position.

• At the bottom, the crease of the hips must pass below the height of the kneecap.

• The rep is not complete until the weight is stood up completely and hips are fully extended

• As long as you begin to lift your bar before time cap, the repetition will count if completed.

"The Steamer"

Max deadlift

Time Cap: 6 minutes

Presented by:

With a running clock, complete "The BURNS", then move immediately to "The Steamer". As soon as you complete "The Burns" the athletes may begin to load bar for their first attempt at their max deadlift. The athletes can be allotted more time if they finish "The Burns" before the time cap. All teams will cap the burns at 16 minutes and the lift will end for all teams at 22 minutes. Both athletes will each add weight to find their max deadlift pounds. The score for " The Steamer" is the weight (in pounds) of the heaviest successful combined deadlift.

Example:

Partner 1 pounds + Partner 2 pounds= Score

Males will have a -45lb added to their score as a handicap.

Example:

Male 1- 400lb deadlift

Male 2- 400lb deadlift

Score= 710

Deadlift:

• The bar cannot travel downward before reaching the final position.

• You must stand erect with the shoulders back.

• You must stand with your knees straight at the completion of the lift.

• You cannot have the bar rest on the thighs during the lift.

• You cannot step forward or back or move the feet laterally during the ‘up phase’.

• You must return the bar to the floor while maintaining control with both hands.