*Rx = Wear a Weight Vest for entire workout (20/14)
400m Run 20 Burpees Over A Tire 40 KB Swings (70/53) 200m Sled Drag* 40 KB Swings (70/53) 20 Burpees Over A Tire 400m Run**
Weights
Sandbag (30 lbs)
D-Ball (30/20 lbs)
*At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight. **For the last 400m Run, the Sandbag and D-Ball will have to be carried.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Workout For Time (16 minute cap)
400m Run 20 Burpees Over A Tire 40 KB Swings (44/35) 200m Sled Drag* 40 KB Swings (44/35) 20 Burpees Over A Tire 400m Run**
Weights
Sandbag (30 lbs)
D-Ball (30/20 lbs)
*At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight. **For the last 400m Run, the Sandbag and D-Ball will have to be carried.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Workout For Time (16 minute cap)
400m Run 20 Burpees Over A Tire 40 KB Swings (53/44) 200m Sled Drag* 40 KB Swings (53/44) 20 Burpees Over A Tire 400m Run**
Weights
Sandbag (30 lbs)
D-Ball (30/20 lbs)
*At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight. **For the last 400m Run, the Sandbag and D-Ball will have to be carried.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Workout For Time (16 minute cap)
400m Run 20 Burpees Over A Tire 40 KB Swings (44/35) 200m Sled Drag* 40 KB Swings (44/35) 20 Burpees Over A Tire 400m Run**
Weights
Sandbag (30 lbs)
D-Ball (30/20 lbs)
*At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight. **For the last 400m Run, the Sandbag and D-Ball will have to be carried.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Workout For Time (12 minute cap)
Chipper-Style
40/30 Calorie Ski Erg 40 Wall Balls (16#/12# to 10'/9' targets) 40 Axle Bar Deadlifts (125/90) 40 Scaled = DB Snatches (35/25); Masters 50+ = Chin-Over-Bar Pull-Ups 40 Axle Bar Deadlifts 40 Wall Balls 40/30 Calorie Ski Erg
*One person works at a time. Switch whenever.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Chipper-Style
Workout For Time (12 minute cap)
40/30 Calorie Ski Erg 40 Wall Balls (16#/12# to 10'/9' targets) 40 Axle Bar Deadlifts (125/90) 40 Scaled = DB Snatches (35/25); Masters 50+ = Chin-Over-Bar Pull-Ups 40 Axle Bar Deadlifts 40 Wall Balls 40/30 Calorie Ski Erg *One person works at a time. Switch whenever.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Apple Pie + Vanilla Ice Cream
RX
Scaled
Masters (40+)
Masters (50+)
<
>
Two scored events on a 12:00 clock...
Part 1: Apple Pie
AMRAP 6, Ascending By 2's
2 Power Snatches (95/65) 2 Overhead Squats 2 Toes to Bar 4 Power Snatches 4 OHS 4 TTB 6 Power Snatches...etc.
*Break up the reps as desired between you and your partner.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
At the 6:00 mark on the 12:00 clock...
Part 2: Vanilla Ice Cream
Establish a Max Lift, Each Partner
*You and your partner have 6:00 to each establish a max lift in the complex: 1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch
*Rx = Squat Snatches must be one fluid movement, not power to squat.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Two scored events on a 12:00 clock...
Part 1: Apple Pie
AMRAP 6, Ascending By 2's
2 Hang Power Cleans (95/65) 2 Front Squats 2 Toes to Chest-Height 4 Hang Power Cleans 4 Front Squats 4 Toes to Chest-Height 6 Hang Power Cleans...etc. *Break up the reps as desired between you and your partner.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Part 2: Vanilla Ice Cream
Establish a Max Lift, Each Partner
*You and your partner have 6:00 to each establish a max lift in the complex: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean
*Scaled/Masters = Squat Cleans can be power clean to squat.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Two scored events on a 12:00 clock...
Part 1: Apple Pie
AMRAP 6, Ascending By 2's
2 Hang Power Cleans (115/75) 2 Front Squats 2 Toes to Bar 4 Hang Power Cleans 4 Front Squats 4 TTB 6 Hang Power Cleans...etc. *Break up the reps as desired between you and your partner.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Part 2: Vanilla Ice Cream
Establish a Max Lift, Each Partner
*You and your partner have 6:00 to each establish a max lift in the complex: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean
*Scaled/Masters = Squat Cleans can be power clean to squat.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Two scored events on a 12:00 clock...
Part 1: Apple Pie
AMRAP 6, Ascending By 2's
2 Hang Power Cleans (95/65) 2 Front Squats 2 Toes to Chest-Height 4 Hang Power Cleans 4 Front Squats 4 Toes to Chest-Height 6 Hang Power Cleans...etc. *Break up the reps as desired between you and your partner.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Part 2: Vanilla Ice Cream
Establish a Max Lift, Each Partner
*You and your partner have 6:00 to each establish a max lift in the complex: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean
*Scaled/Masters = Squat Cleans can be power clean to squat.
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Stuffed on Stuffing
RX
Scaled
Masters (40+)
Masters (50+)
<
>
4 Rounds, Max Reps
2:30 Work / :30 Rest 20/16 Calorie Row 20 Box Jump Overs Max Reps of Barbell Shoulder to Overhead (135/95)
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
4 Rounds, Max Reps
2:30 Work / :30 Rest 20/16 Calorie Row 20 Box Jump Overs Max Reps of Barbell Shoulder to Overhead (75/45)
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
4 Rounds, Max Reps
2:30 Work / :30 Rest 20/16 Calorie Row 20 Box Jump Overs Max Reps of Barbell Shoulder to Overhead (115/75)
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
4 Rounds, Max Reps
2:30 Work / :30 Rest 20/16 Calorie Row 20 Box Jump Overs Max Reps of Barbell Shoulder to Overhead (95/65)
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.