WORKOUT ONE

3 Minutes: Max Reps Overhead Squat
3 Minutes: AMRAP: 5 Hang Power Cleans - 10 Burpees over the Bar
3 Minutes: Max Reps Front Squat
3 Minutes: AMRAP: 5 Hang Power Cleans - 10 Burpees over the Bar
3 Minutes: Max Reps Back Squat

Weights: 
RX / Masters RX: Male: 135 Female: 93
Intermediate / Masters Intermediate: Male: 115 Female: 83
Scaled / Masters Scaled: Male: 95 Female: 63
Beginner / Masters Beginner: Male: 75 / Female: 53

There will be 2 Barbells already Set up. 
All Bars will be taken from the floor. 
There will be no rest in between the 3 Minute Windows. 

3, 2, 1 GO…
 
First 3 Minutes Start: As Many Overhead Squats as possible
ONLY One Partner can work at a time. While Partner One is working Partner Two will be resting and their Barbell will remain on the floor. 

Immediately into Second 3 Minutes: As Many Rounds/Reps as Possible of 5 Hang Power Cleans and 10 Burpees over the bar 
Partner One will complete a FULL Round and then Partner Two will complete a FULL Round. Switching Each Round until the 3 Minutes is up.

Immediately into Third 3 Minutes: As Many Front Squats as possible
ONLY One Partner can work at a time. While Partner One is working Partner Two will be resting and their Barbell will remain on the floor. 

Immediately into Forth 3 Minutes: As Many Rounds/Reps as Possible of 5 Hang Power Cleans and 10 Burpees over the bar 
Partner One will complete a FULL Round and then Partner Two will complete a FULL Round. Switching Each Round until the 3 Minutes is up.

Immediately into Fifth 3 Minutes: As Many Back Squats as possible
ONLY One Partner can work at a time. While Partner One is working Partner Two will be resting and their Barbell will remain on the floor. 



Standards: 

Overhead Squat: The first rep can be a full snatch. Each squat must be below parallel with the bar overhead and hips/knees must fully extend at the top of each rep.

Hang Power cleans: Rep must start with Athlete holding the barbell in a standing position and then lowered to the Hang anywhere above the knee, Rep ends with the bar in the front rack and hips/knees fully extended before the bar can be lowered back to the hang for the next rep.

Burpee over the Bar: Rep begins standing next to the barbell. Chest must touch the floor at the bottom of the burpee. Rep ends after a two foot hop over the barbell. 

Front Squat: The first rep can be a full clean. Each squat must be below parallel with the bar in the front rack and hips/knees must fully extend at the top of each rep.

Back Squat: Each squat must be below parallel with the bar on the back and hips/knees must fully extend at the top of each rep.

Score:

Score One: Total Reps of Squats between each partner
Score Two: Total Rounds/Reps Complete of Hang Power Cleans and Burpees over the Bar

WORKOUT TWO

For Time: 12 Minute Time Cap

RX / Masters RX: 
10 Ring Muscle ups
20 Shoulder to Overhead @ 175 / 115
40 Pull ups
80 Calorie Bike
40 Pull ups
20 Shoulder to Overhead @ 175 / 115
10 Ring Muscle ups

Intermediate / Masters Intermediate: 
10 Bar Muscle ups
20 Shoulder to Overhead @ 135 / 95
40 Pull ups
80 Calorie Bike
40 Pull ups
20 Shoulder to Overhead @ 135 / 95
10 Bar Muscle ups

Scaled / Masters Scaled:
15 Pull ups
30 Shoulder to Overhead @ 115 / 83
60 Kettlebell Swings @ 53 / 35
40 Calorie Bike
60 Kettlebell Swings @ 53 / 35
30 Shoulder to Overhead @ 115 / 83
15 Pull ups

Beginner / Masters Beginner:
15 Single Arm Devil Press @ 25
30 Shoulder to Overhead @ 95 / 53
60 Kettlebell Swings @ 35 / 26
40 Calorie Bike
60 Kettlebell Swings @ 35 / 26
30 Shoulder to Overhead @ 95 / 53
15 Single Arm Devil Press @ 25

There will be 2 Barbells already Set up. 
All Bars will be taken from the floor. 
For Scaled and Beginners there will be 2 Kettlebells.
For Beginners only there will be 1 Dumbbell to be used by both partners.

3, 2, 1 GO…

You will move through this workout from one movement to the next. You must complete all reps of the first movement before moving on to the next movement. You can switch between partners whenever you want. Both Partners are not required to do reps of all movements. One Partner can complete the entirety of a movement. 

Standards: 

Muscle up: Each Rep must start with arms fully extended in a dead hang with feet off of the ground. Rep ends when arms are fully extended above the rings or pull up bar.

Shoulder to Overhead: Once bar is in the front rack it can be lifted overhead in any pressing motion; strict press, push press or jerk are all allowed. At the top of each rep your arms, hips and knees must be fully extended before the bar can be brought back to the front rack for the following rep.

Pull up: Each Rep must start with arms fully extended in a dead hang with feet off of the ground. Rep ends when chin is above the pull up bar. Strict, Kipping and Butterfly are all allowed. 

Calorie Bike: Will be performed on a Rogue Echo Bike.

Kettlebell Swings: Rep begins with kettlebell held in a dead hang with arms fully extended. Rep is complete when kettlebell is swung until the bell reaches the athletes eye level and hips and knees are fully extended. 

Single Arm Devil Press: Rep begins with dumbbell in either hand and the athlete laying on the ground with their chest touching the floor. Then it will end when the athlete has come to a standing position with dumbbell overhead and arm, hips and knees fully extended. 

Score:

Time to complete. If you do not complete the workout in the 12 minute cap then it will be 12+reps missed.

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