These will all be run as team workouts. Classes will be divided into as many even teams as possible; ideally 2 male/2 female. Coaches can arrange teams as they see fit. In the event that there are not enough people to form to 2 competitive teams in a class, all athletes will be pooled into one “Super Team”! All are one athlete working at a time, but have different rules for athlete rotation.
ALL: Metcon (AMRAP – Rounds)
Athletes must complete full round prior to rotating.
15 AbMat sit-up
5 shoulder to overhead (95/65)
10 deadlift (135/95)
5 bar facing burpee
*Loads established should allow athlete to move FAST!
ALL: Metcon (Time)
Rep multiplier (N) = number of athletes on team. Athletes may rotate as desired to best utilize athlete strengths, but ALL athletes must complete 3 burpees in order to rotate. Must complete in order.
20xN ring row
5xN chest to bar pull-up
ALL: Metcon (AMRAP – Reps)
Athletes may rotate relay style as desired.
50 Russian swings (1.5/1)
50 box jump overs (24/20)
with remaining time, row for max cals.