For Time
For Time:
150 Double Unders
– Then –
4 Rounds
20 DB Snatch
20 OH Alternating DB Lunge (10 alt with DB in R, then 10 al with DB in left)
– Then –
150 Double Unders
Open/Performance 50/35DB
Fitness 35/20, 20, 300 Singles
Recovery/Post Class Work
3 Rounds, Rest 2-3min between rounds, move with intention.
12/8 Cals on Rower or Bike
100ft Double KB/DB Overhead Carry
10-15 Hip Extensions
Strict Press 1-1-1-1-1
“Pearl Jam”
5 Rounds
3-minute AMRAP:Rest 2 min between rounds
20 push presses
Max-rep weighted pull-ups
*Each round decrease weight on the pull-up.
Open/Performance
Men: Push press 135-lb
weighted pull-ups 50-40-30-20-10-lb
Women: Push press 95-lb.
Weighted pull-ups 25-20-15-10-5-lb.
Fitness
Men: Push press 115; Weighted pull-ups 50-40-30-20-10-lb.
Women: Push press 75; Weighted pull-ups 25-20-15-10-5-lb.
Scaled
Any weight, max strict pull ups without weight or elevated ring/bar rows
Recovery
3 Rounds, NOT for time
50ft Sled Push AHAP
50ft Sled Pull AHAP
10/side, Single Leg, weighted, reverse hyper
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Open
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
Fitness
Round 1 Barbell: 65/45
Round 2 Barbell: 75/55
Round 3 Barbell: 95/65
Round 4 Barbell: 105/75
Round 5 Barbell: 115/80
Men Team Calorie Row as above
Women will complete 35-28-21-14-7 calories
Mixed teams will complete 42-34-26-17-9 calories
Athletes will chip away at two separate couplets in teams of three, breaking up repetitions how they see fit. In the second couplet, the weights will increase as the reps decrease. Partners can add weight following each round. These should be weights that athletes are capable of completing at least 25, 20, 15, 10, 5 unbroken repetitions when fresh. Teams with athletes using different weights can have multiple barbells on the floor if space allows
For teams who finish the workout within the 30 minute cap, their score is total time.
For teams unable to complete the work within the time cap, add 1 second to the 30 minutes for each rep not completed. For example, teams who had 20 reps remaining would have a score of 30:20.
1 x 1 Deadlift + Hang Clean + Hang Clean + Jerk
“Heavy Sanitation”
For time
5 Squat Clean
10 Burpees OTB
4 Squat Clean
8 Burpess OTB
3 Squat Clean
6 Burpees OTB
2 Squat Clean
4 Burpess OTB
1 Squat Clean
2 Burpess OTB
Open
Ladies 105 – 125 – 145 – 165
Men 155 – 175 – 195 – 205
Performance
Ladies 95 – 105 – 115 – 125 – 145
Men 135 – 155 – 175 – 185
Fitness
Ladies 65 – 75 – 85 – 95 – 105
Men 95 – 105 – 115 – 135 – 155
Recovery
Bike or Row accumulating 10min, every 2min get off and stretch hips/quads (Couch, Samson, etc)
Toes to Bar
Every 30 sec for 5min (10 Rounds) ______ toes to bar.
Rowing extravaganza
3 rounds of:
5 minutes of rowing
5 minutes of rest
Recovery
2-4 Rounds: 10 Empty bar Seated Press (legs extended straight in front of you)
10/side dumbbell rows (20 totally)
Crossover Symmetry