2020

Fitness For load:Power Clean 2-2-2-2-2(make consistent increases) AMRAP 12:003 Burpee6 Box Jump 24/20 9 Kettlebell Swing 53/35____________________________ Competitor For time:1 Mile Run 50 Wall Ball Shot 20/1425 Strict Pull-up25 Strict Ring Dip25 Shoulder to Overhead 135/9525 Kipping Ring Dip25 Kipping Pull-up50 Wall Ball Shots 20/14 1 Mile Run “The ultimate judge of your swing is the […]

Upper Body Choose weight that allows at least 4 rounds.AMRAP 7:007 Floor Press or Bench Press7 Bent Barbell Row AMRAP 7:007 Shoulder Press 7 Upright Row AMRAP 7:007 Dip or Bench Dip 7 Pullover AMRAP 7:007 Standing Overhead Triceps Extension 7 Biceps Curl__________________________________________ Sleds4 rounds:30yd Sled PUSH 180/135(3 person relay) 4 rounds:30yd Sled PULL 180/135(3

Fitness For load:Pullover (barbell or dumbbell) 8-8-6-6(make consistent increases)For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up 30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5 Handstand Push-up__________________________________ Competitor 3 rounds no measure:1:00 Assault Bike 1:00 Row 1:00 Ski Erg1:00 Air Runner AMRAP 12:003 Burpee 6 Box Jump 24/20 9 Kettlebell Swing 53/35 10-12-14-16 (decreasing load)Super

Fitness For load:Back Squat 10-8-6-4(make consistent increases) “Black & Blue”5 rounds for time:10 Power Clean 135/9510 Bar Facing Burpee______________________________ Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline Front Raise 8 Plate Circles (each direction)8 Plate Side to Side (over and back is one)15 Band Pull Apart AMRAP 7:001 Ring Muscle-up No Dip +

Fitness For load:Strict Press 8-6-4-2(make consistent increases) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box Jump 24/20 100 Double under_______________________________ Competitor No measure:2k Row Back Squat 50% 1×855% 1×660% 1×465% 1×10 For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 2+2+2 Power Clean + Clean + JerkBuild to a moderate set of: 2+2+2 Front Squat Build to a moderate set of: 5 Weighted Plank Hold 4x :20 “As a comic, you try something and if it works you go with it

Fitness For load:Power Clean 3-3-2-2-2(make consistent increases) “Marco”3 rounds for time:21 Pull-ups15 HSPU9 Thrusters 135/95_______________________________Competitor For load:Every 1:00 for 10:001 Jerk (add 10lbs/5lbs each minute)“Bradshaw” 10 Rounds for time:3 Handstand Push-up6 Deadlift 225/15512 Pull-up24 Double under “The fruit derived from labor is the sweetest of pleasures.” ~Luc de Clapiers

Upper Body 15-12-9Shoulder PressPullover Seated Dip (alternate rounds with a partner)15-12-9Bent Row Floor PressUpright Row (alternate rounds with a partner)15-12-9Lateral Raise Front Raise Rear Delt Fly (alternate rounds with a partner) 15-12-9Skull Crusher Biceps Curl Overhead Triceps Extension (alternate rounds with a partner)_____________________________________ Sleds5 rounds:30yd Sled Push 135/90(3 person relay) 5 rounds:30yd Sled PULL 135/90(3

Fitness For load:Pullover (barbell or dumbbell) 12-10-8-6(make consistent increases)5 rounds for time:9 Toes to Bar 15 Wall Ball Shot 20/1421 Kettlebell Swing 53/35___________________________________ Competitor For load:Every 1:00 for 10:001 Clean (add 10lbs/5lbs each minute) 5 rounds for time:9 Toes to Bar 15 Wall Ball Shot 20/1421 Kettlebell Swing 53/35 3 rounds for load:15 Super Squat

Fitness For load:Back Squat 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75 Double Under_________________________________ Competitor 2 rounds:10 Lateral Raise 10 Front Raise 10 Rear Delt Fly 15 Tube External Rotation 15 Face Pull AMRAP 7:002 Ring Muscle-up No Dip + 2 Ring Muscle-up + 2