Author Archives: tegoellabry

COMPETE PART 1: Front Squat 5 Sets of 5 Front Squats *Score = Total load PART 2: “Spindrift” AMRAP 18: 500 Meter Row30 Push Press (95/65)100 Double Unders500 Meter Row30 Front Squats (95/65)100 Double Unders500 Meter Row30 Thrusters (95/65)100 Double Unders *Score = Rounds + Reps

COMPETE For Time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run * Score = Time it takes to complete the workout

On the 3:00 x 7 Rounds:200 Meter Sandbag Run (50/35)12 Toes to Bar9 Deadlifts (185/135) [Kilos =Sandbag 22.5/15Deadlift 84/61] *Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time.

PART 1:4-4-3-3-2-2:Bench Press[18 Minutes] *Score = Sum Total Load PART 2:AMRAP 10:9 Thrusters (75/55)35 Double Unders [Kilos = 34/25] *Score = Rounds + Reps

Half Hour Power Shower AMRAP 30:Max Meter Row Every 5 Minutes [Starting at 0:00]5 Burpee Strict Pull-Ups10 Hang Power Snatches (95/65)15 Box Jump Overs (24″/20″) [Kilos = 43/29] *Score = Total Meters

“THE SUNDAY SCARIES” 3 Rounds For Time:30 Burpees50 AbMat Sit-Ups800 Meter Run .

“SNOWBALL FIGHT” TEAM OF 3 [COMPETE] Workout Definition Teams of 3For Time:400 Wall Balls (20/14)100 Strict Chest to Bar Pull-Ups10,000 Meter Bike [40 Minute Time Cap] [Kilos = 9/6] *Chipper Style- Must complete all reps of one movement before moving onto the next*Score = Time it takes to complete the workout

PART 1 [0:00]: “YES MA’AM” 3 Rounds For Time:21/15 Calorie Row15 Deadlifts (225/155)12 Double Dumbbell Strict Press9 Box Jumps (30″/24″) [Barbell Kilos = 102.5/70] [Dumbbell Kilos = 22.5/15] *Score = Time it takes to complete the workout PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift

“YOU SHOULD GO” [Teams of 2]For Time:3-6-9-12-15-18:Toes to BarKettlebell Swings (53/35)Burpees [Kilos = 24/16] *Score = Time it takes to complete the workout