​A. Warm-up
Coach's choice

Scoring: Not Scored

B. Team Spirit

In teams of 4
Male/female pairs move through stations of:

500 meter row, partner completes 120 double under
50 deadlifts, partner holds barbell at the waist (155 / 105 lb.)
40 toes-to-bars, partner hangs
30 clean & jerks, partner holds barbell in front rack (155/105lb.)
20 pull-ups, partner hangs
400m run (both partners at same time)

Scoring: Time (lower is better)
Coach's Notes:

This event begins with all 4 members. The first pair enters and begins rowing and performing double-unders. Once one athlete has rowed 250 meters and the other has performed 60 double-unders, they will switch. When both athletes have each completed the 250-meter row and 60 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes. For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 40 reps, they advance to the clean & jerks. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing clean & jerks while the other holds the bar in a front rack position. When they finish all 30 reps, they move on to 20 chest to bar pull-ups, same format as the t2b, one partner hangs). Once they complete the 20, both partners complete a 400m run. Pairs may not move forward to the next station until the pair ahead of them has reached the next station or finish mat. This event ends when the last pair completes the 400m run.

​RX+ - C2B

A. Warm-up
Row 500 meters, then followed by

3 rounds of:
10 Lateral lunges
10 Knee over toes Samson stretch (5 each side)
60 seconds Squat hold
10 Kip Swings
10 Hollow rocks
(or until the 20 minute mark)
Scoring: Not Scored

B. Pause Back Squat 4 x 3
Every 2 minutes, for 8 minutes (4 sets):
3 Pause Back Squats @ 65-70% (32X1 tempo)

Coach's Notes:
Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part C

C. Front Squat 12-10-8-6
Front Squat

1. Set 1 – 12 reps @ 55%
2. Set 2 – 10 reps @ 60%
3. Set 3 – 8 reps @ 65%
4. Set 4 – 6 reps @ 70%

Rest 90 seconds between sets

D. 21-15-9 Toes to Bars, Kettlebell Swings, and Pull-Ups
​21-15-9 Reps for Time:

1. Toes to Bar
2. Kettlebell Swing @ 24/16 lbs
3. Pull-Up

​A.Warm-up
400 Meter Run

60 seconds couch stretch each side
60 seconds pigeon pose each side
60 seconds of Kang Squats

followed by:
1 lap around the building Single arm KB OH carry (swap at halfway mark)
10 Single arm KB OH squats (5 each side) or 10 PVC OH Squats if mobility is lacking

Scoring: Not Scored

B. Barbell Cycling Primer
On the 0:00 - 5 minute EMOM
1- EB OH Squat x 5
2- OH Squat x 4 (light weight)
3- OH Squat x 3 (moderate weight)
4- OH Squat x 2 (continue to increase weight)
5- OH Squat x 1 (heavy single)

minute 5:00-7:00 - rest

On minute 7:00 - 5 minute EMOM
1- EB Snatch Balance x 5
2- Snatch Balance x 4 (light)
3- Snatch Balance x 3 (moderate)
4- Snatch Balance x 2 (increase)
5- Snatch Balance x 1 (heavy single)

Scoring: Not Scored
Coach's Notes:
NO FAILS

C. Power Snatch 8 x 5
Every 90 seconds, for 12 minutes (8 sets):
5 Power Snatches @ 115/75 lbs

Coach's Notes:
Every set needs to be Touch and Go. This is a barbell cycling exercise.
Rest and prepare for part D in 5 minutes

D. 21-15-9 Squat Cleans and Ring Dips
​Elizabeth
21-15-9 Reps for Time:

1. Squat Clean @ 135/95 lbs
2. Ring Dip

Coach's Notes:
Scaled: lower weights down/ HRPUs instead of Ring Dips

A. Warm Up
400 Meter Run/ Row, into…

3 Rounds:
10 Samson Stretches (5 each side )
10 Scap Push Ups
10 Kip Swings
10 Hollow Rocks

Finish with a second 400 meter run/ row, Every 100 meters row a little bit faster, finishing with a fast final 100 meters.
Scoring: Not Scored

Take 5 more minutes to Prep your muscle ups or pull ups or setting up people for different progressions.

B. Muscle-Up, Pull-Up, Eccentric Pull-Up
5 sets of:

B1. Max Muscle-Ups
Rest 90 seconds

or

B2. Max Pull-Ups
Rest 90 seconds

or

B3. 3 Eccentric Pull-Ups (51X1 tempo)
Rest 90 seconds

C. 20 minute EMOM of Deadlifts, Running, Burpees over the Barbell, and Box Jumps
Every 1 minute for 20 minutes (5 rounds):
Minute 1-10 Deadlifts @ 155/105 lbs
Minute 2- Run 120 meters
Minute 3- 10 Burpees over the Barbell
Minute 4- Max Box Jumps 24/20 cm

Coach's Notes:
Score is total number of Box Jumps

​A. Warm Up
2 Rounds:

15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders
250 Meter Moderate Row
5 Spiderman and Reach, each leg
20 Shoulder Taps (Try box shoulder taps if you can)
Scoring: Not Scored

B. Shoulder Press 6 x 3
Every 90 seconds, for 9 minutes (6 sets):
3 Shoulder Presses

Coach's Notes:
Not a superset. Build to a heavy 3 reps across all three lifts. Finishing one movement across four sets before moving to the next.

C. Push Press 6 x 2
Every 90 seconds, for 9 minutes (6 sets):
2 Push Presses

D. Push Jerk 6 x 1
Every 90 seconds, for 9 minutes (6 sets):
1 Push Jerk


E. For Time: Rowing and Man Makers
​For Time:
In teams of 2

1. Row 2000 meters
2. Man Maker @ 25/45 lbs

Time Cap: 12 minutes
Coach's Notes:
Partner A rows as many calories it takes Partner B to complete 5 ManMakers then switch
2 scores here... how fast you finish as a team and how many man makers you do as a team.

A. Warm Up
400 meter Run/ Row

followed by:
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Overhead Carry with DB’s or KB’s

Followed by…
Barbell Warmup (Empty BB)
8 Good Mornings
8 Back Squats
8 Elbow Rotations
8 Strict Presses + Stretch
8 Front Squats
8 Stiff-Legged Deadlifts

Scoring: Not Scored

B. Back Squat 6-4-2-6-4-2-6-4-2
Every 2 minutes, for 18 minutes (9 sets):
Back Squats

1. Set 1 – 6 reps @ 65%
2. Set 2 – 4 reps @ 70%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 6 reps @ 70%
5. Set 5 – 4 reps @ 75%
6. Set 6 – 2 reps @ 80%
7. Set 7 – 6 reps @ 75%
8. Set 8 – 4 reps @ 80%
9. Set 9 – 2 reps @ 85%

On the next 2 minute mark start C.

C. Front Squat 10 Reps
10 Front Squats

Coach's Notes:
Load is at 5-10 lbs more than last week

D. Rounds Not For Time
Accessory Work

3 Supersets
10 Single Leg BB Deadlifts (moderate)
12 Pistols
14 Plate Pushups
16 Banded Crossover Pull-Aparts
18 Single leg Hip Bridges (9 each side)
20 hollow rocks
​
Scoring: Not Scored

​A. Warm Up
Foam Roll - 90 seconds each
Thoracic
Glute
Quads and Adductors
Lats
Hamstrings

followed by, 3 rounds:
(every round increase speed on the row)
100 m Row
3 inch worms
6 Spiderman Lunge and reach
9 Bottom half of burpee

Scoring: Not Scored

B. Snatch 3-3-2-2-1-1-1-1
Snatch

1. Set 1 – 3 reps @ 60%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%
8. Set 8 – 1 rep @ 95+%

Rest as needed
Coach's Notes:
Initial Rounds can go as soon as 60 seconds. Maximal loads can rest up to 2:30

C. Clean and Jerk 3-3-2-2-1-1-1-1
​Clean and Jerk

1. Set 1 – 3 reps @ 60%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%
8. Set 8 – 1 rep @ 95+%

Rest as needed
Coach's Notes:
Initial Rounds can go as soon as 60 seconds. Maximal loads can rest up to 2:30

A. Warm-up
Row 500 meters,
then followed by

3 rounds of:
10 Lateral lunges
10 Knee over toes Samson stretch (5 each side)
60 seconds Squat hold
10 Kip Swings
10 Hollow rocks (or until the 20 minute mark)
Scoring: Not Scored

B. Pause Back Squat 4 x 3
Every 2 minutes, for 8 minutes (4 sets):
3 Pause Back Squats @ 60% (32X1 tempo)

Coach's Notes:
Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part C

C. Front Squat 10-10-10-10
Front Squat

1. Set 1 – 10 reps @ 50%
2. Set 2 – 10 reps @ 55%
3. Set 3 – 10 reps @ 60%
4. Set 4 – 10 reps @ 65%

Rest exactly 75 seconds between sets

D. Rounds For Time
25 Toes to Bar (Buy in)

21-15-9
Burpees
Alternating DB Snatches @ 50/35

25 Toes to Bar (Cash Out)

Scoring: Time (lower is better)

​A. Warm-up
400 Meter Run

followed by:
10 Kang Squats
10 Samson stretches
10 Lateral lunges
60 seconds of Prayer stretch

followed by:
1 lap around the building
Single arm KB OH carry (swap at halfway mark)
10 Single arm KB OH squats (5 each side) or 10 PVC OH Squats if mobility is lacking

B.Barbell Cycling Primer
On the 0:00 - 5 minute EMOM
1- EB OH Squat x 5
2- OH Squat x 4 (light weight)
3- OH Squat x 3 (moderate weight)
4- OH Squat x 2 (continue to increase weight)
5- OH Squat x 1 (heavy single)

minute 5:00-6:00 - rest
On minute 6:00 - 5 minute EMOM
1- EB Snatch Balance x 5
2- Snatch Balance x 4 (light)
3- Snatch Balance x 3 (moderate)
4- Snatch Balance x 2 (increase)
5- Snatch Balance x 1 (heavy single)

Scoring: Not Scored
Coach's Notes:
NO FAILS
POWER SNATCH CYCLING
C1. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 1:30, then
C2. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 60 seconds then:
C3. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 30 seconds, then
C4. 0:30 of Power Snatches
Perform as many reps in 30 seconds of:

1. Power Snatch @ 95/65 lbs

Rest for 3 minutes, then
Power Clean Cycling
D1. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest for 1:30, then
D2. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest 60 seconds, then
D3. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest 30 seconds, then
D4. 0:30 of Power Cleans
Perform as many reps in 30 seconds of:

1. Power Clean @ 135/95 lbs

Rest for 5 mins, then

E. 5 Rounds For Time of Running and Overhead Squats
Nancy
5 Rounds for Time:

1. Run 400 meters
2. 15 Overhead Squats @ 95/65 lbs

Coach's Notes:
Isabel instead of Nancy only if it is raining - not a choice between the 2.
F. For Time: Snatches
​Isabel
For Time:

1. 30 Snatches @ 135/95 lbs

Coach's Notes:
Isabel instead of Nancy only if it is raining - not a choice between the 2.