For the competition, teams of 4 will compete in 2 workouts. There will be 6 teams of 2 girls and 2 boys, and 3 teams of all girls. After those 2 workouts top 4 teams will participate in a finale to decide the winner of...
Read MoreStrength/Skill: 5 sets of: 6 Strict/Weighted Pull-ups *If we do not have the strict pull-up but can do kipping pull-ups I want you to work on negatives for those 5 sets. If we don't have kipping pull-ups but we have banded strict, I just want you to work...
Read MoreMetcon: -Start with 50 Box Jumps (24/30)- 6 Rounds 6 Squat Cleans (118/175) 12 Ring Dips -End with 50 Box Jumps (24/30)- *20 minute cut-off*...
Read MoreStrength: EMOTM X 6 minutes, AMRAP the 7th 5 Strict Press Metcon: AMRAP X 10 minutes 10 Overhead Lunges (63/95) 15 Wallballs (14/20 @ 9/10ft) *@ least 5 Rounds to Rx*...
Read MoreMetcon: EMOTM X 20 minutes 1st 10 minutes Odd- 4 Squat Cleans (123/185) Even- 10 Burpees Over the Bar 2nd 10 minutes Odd- 20 Air Squats Even- 8 Deadlifts (123/185) *Complete all movements as prescribed to Rx*...
Read MoreStrength: 4 X 8 Bench Press Metcon: 8 minute Ladder 1 Squat Snatch (103/155) 2 Dumbell Thrusters (35/55) 3 Toes 2 Bar *At least through 15 Toes 2 Bar to Rx*...
Read MoreMetcon: 2 Rounds 50 Double-Unders 40 OAA Dumbbell Snatch (45/70) 30 Back Squats (93/135) 20 Handstand Push-ups 10 Muscle-Ups *25 minute cut-off*...
Read More
Strength: EMOTM X 8 minutes Barbell Complex 1 Squat Clean 2 Push Jerks 1 Split Jerk Metcon: 4 Rounds 5 Power Snatch (93/135) 15 Kettlebell Swings (35/55) 25 Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
Read MoreMetcon: 5 Rounds 10 Deadlifts (153/225) 15 Burpee Box Jump Overs (20/24) 30 Sit-ups *22 minute cut-off*...
Read MoreStrength: 4 x 8 Front Squats Metcon: AMRAP x 10 minutes 10 Hang Clean and Jerks (93/135) 12 Pull-ups *@ least 5 Rounds to Rx*...
Read More