500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Teams of Two for time:
One person works at a time:
1K Row
100 pull ups
100 step ups 24/20″ (50 each leg)
100 KB swings 55/35#
100 pushups
100 double unders (switch each time you miss)
1K Row
500M Row
20M single leg floor touch
20M Elbow to ankle
20M Bum Kickers
10 down dog/ Up dog
10 Sit Ups
10 Squats
10 Kipping Swings
Split Snatch
Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters
* scale bar muscle ups with the different levels in this video. http://youtu.be/iAF-0AXHl_E
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
Deadlift
“Deadlift ladder-ish”
Take your one rep max and then every minute complete one deadlift at the following weights.
Men: -90#, -80, -70, -60, -50, -40, -30, -20, -10, 1 rep max
Women: -45, -40, -35, -30, -25, -20, -15, -10, -5, 1 rep max
*partner up to help switch out plates and cheer eachother on.
We will run theough this twice.
Like tricep extensions….elbows to the floor, dumbell to the floor, tricep extension.
Attach Band to Pullup Bar. Grab band straps with each hand. Thumbs should be facing ceiling. Push band down and lock out triceps at bottom.
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
Squat Clean
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Posterior Chain Accessory
Lay down on bench or the floor and curl legs to butt and back down towards the floor without touching the floor.
This is inspired by games event
The Separator:
Men
For time:
12 handstand push-ups
15 back squats (225 lb.)
20 burpees
9 handstand push-ups
18 front squats (205 lb.)
20 burpees
6 handstand push-ups
21 overhead squats (185 lb.)
20 burpees
Scoring table drops to 50-point event for men who fail to complete the first round (first set of 20 burpees).
Women
For time:
15 back squats (165 lb.)
20 burpees
6 handstand push-ups
18 front squats (145 lb.)
20 burpees
4 handstand push-ups
21 overhead squats (125 lb.)
20 burpees
2 handstand push-ups
Scoring table drops to 50-point event for women who fail to complete 1 rep of the ring handstand push-up. The time of completion of each set of burpees will be used as a tiebreak.
20 Min Time Cap
score is number of reps you complete
Front Squats
Ranch Mini Chipper:
50 Wall Ball Shots 20/14#
25 Med-ball Sit ups 20/14#
200M Sprint with Med ball
Med Ball situps ball touched the ground behind you and touched the ground in front of you
Saturday Chipper!
15 barbell cleans (155 pounds/100 pounds)
30 toes-to-bars
30 box jumps (24”/20”)
15 muscle-ups (females: 10 muscle-ups) – scale with Pull-ups and dips 1:1
30 push presses (30-pound dumbbells/20-pound dumbbells)
30 double-unders
15 thrusters (135 pounds/95 pounds)
30 pull-ups
30 burpees
80M overhead lunges (45-pound plate/25-pound plate)
RX Plus are Muscle Ups
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Muscle up
4 Rounds for Time:
500M Row
3 Muscle Ups
5 HSPU (RX+ Strict)
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