La Antigua Fitness Festival

FOR TIME 

COMPLETE AS A TEAM

18-15-12 OHS SYNC (ATHLETE A 135LBS, ATHLETE B 95LBS, ATHLETE C KB'S 16KG)
9-12-15 ROPE CLIMBS *SPLIT AS YOU WISH

INTERMEDIATE

FOR TIME 

8/8 SHUTTLE RUNS *PARTNER FRONT RACK HOLD
14 SYNC BURPEES OVER THE WORM 
14/14 KB’S FRONT SQUATS EACH ATLHETE (20/16KG)

8//8 SHUTTLE RUNS *PARTNER FRONT RACK HOLD                                  10 SYNC BURPEES OVER THE WORM 
10/10 KB’S FRONT SQUATS EACH ATHLETE

8/8 SHUTTLE RUNS *PARTNER FRONT RACK HOLD
6 SYNC BURPEES OVER THE WORM 
6/6 KB’S FRONT SQUATS EACH ATHLETE                                               

TIME CAP: 12 MINS

SCALED

FOR TIME 

8/8 SHUTTLE RUNS *PARTNER FRONT RACK HOLD
14 SYNC BURPEES OVER THE WORM 
14/14 KB’S FRONT SQUATS EACH ATHLETE (16/12KG)

8/8 SHUTTLE RUNS *PARTNER FRONT RACK HOLD
10 SYNC BURPEES OVER THE WORM 
10/10 KB’S FRONT SQUATS EACH ATHLETE

8/8 SHUTTLE RUNS *PARTNER FRONT RACK HOLD
6 SYNC BURPEES OVER THE WORM 
6/6 KB’S FRONT SQUATS EACH ATHLETE                                               

TIME CAP: 12 MINS

FOR TIME 

15-12-9 HANG POWER CLEANS (115 LBS)
15-12-9 KB SHOULDER TO OVERHEAD (24 KG)
3-2-1 ROPE CLIMBS 

TIME CAP: 6 MINS 

FOR REPS

INTERVAL WORK 3 SETS 
2:30 ON / :30 OFF

20 BOX JUMPS OVER (24”)
10 DEADLIFT (255LBS)
MAX EFFORT D BALL CLEANS (150LBS)

FOR TIME 

9 SETS (3 SETS FOR ATLHETE)

12 CALORIE ROW
50FT OVERHEAD AXEL BAR WALKING LUNGES (75LBS)
15 SHOULDER TO OVERHEAD WITH THE AXEL BAR                          (WHEN 1 ATHLETE WORKS THE OTHER 2 WILL HOLD FRONT RACK WITH KBS 16KG AND BEAR HUG WITH A D BALL 100LBS)

TIME CAP: 15 MINS

FOR TIME 

12 SHUTTLE RUNS
21 KB’S SNATCH (24KG)
21 KB’S FRONT SQUATS

9 SHUTTLE RUNS
15 KB’S SNATCH
15 KB’S FRONT SQUATS

6 SHUTTLE RUNS
9 KB’S SNATCH
9 KB’S FRONT SQUATS 

TIME CAP: 15 MINS 

FOR TIME 

24 SYNC BURPEES OVER THE WORM 
24 WORM THRUSTERS
8 SHUTTLE RUNS ATHLETE A - ATHLETES B/C HOLD THE WORM

20 SYNC BURPEES OVER THE WORM 
20 WORM THRUSTERS
8 SHUTTLE RUNS ATHLETE B - ATHLETES A/C HOLD THE WORM

16 SYNC BURPEES OVER THE WORM  
16 WORM THRUSTERS 
8 SHUTTLE RUNS ATHLETE C - ATHLETES B/A HOLD THE WORM 

INTERMEDIATE

FOR TIME 

ATHLETE A 

15-12-9 HANG POWER CLEANS (95/65 LBS)
15-12-9 KB SHOULDER TO OVERHEAD (16/12KG)
1-1-1 ROPE CLIMBS 

ATHLETE B 

1-1-1 ROPE CLIMBS
15-12-9 KB SHOULDER TO OVERHEAD 
15-12-9 HANG POWER CLEANS 

TIME CAP: 11 MINS

SCALED

FOR TIME 

ATHLETE A 

15-12-9 HANG POWER CLEANS (75/55 LBS)
15-12-9 KB SHOULDER TO OVERHEAD (16/12KG)
1-1-1 ROPE CLIMBS 

ATHLETE B 

1-1-1 ROPE CLIMBS
15-12-9 KB SHOULDER TO OVERHEAD 
15-12-9 HANG POWER CLEANS 

TIME CAP: 11 MINS

FOR REPS

INTERVAL WORK: SPLIT REPETITIONS AS YOU WANT BUT EACH ATHLETE MUST PARTICIPATE IN THE REPETITIONS OF DEADLIFTS AND BOX JUMPS

3 SETS 
3:30 ON / :30 OFF

40 BOX JUMPS OVER (24”)
20 DEADLIFT (155 LBS)
MAX EFFORT WORM CLEAN AND JERK 

FOR TIME

120 DOUBLE UNDERS 
30 POWER SNATCH (75LBS)
20 PISTOLS (10/10 NOT ALTERNATE)

60 DOUBLE UNDERS 
15 POWER SNATCH 
10 PISTOLS  (5/5 NOT ALTERNATE)

TIME CAP: 10 MINS

FOR REPS 

AMRAP 8 MINS

50 CALORIE ROW
200FT FRONT RACK AXEL BAR WALKING LUNGES (115LBS)
MAX EFFORT STEP UPS W/D BALL (150LBS, 24")

3 ROUNDS FOR TIME 

18 CALORIE ROW 
14 TOES TO BAR 
6 BAR MUSCLE UPS 

TIME CAP: 9 MINS