The Workouts

There are a 1,000 total points possible for the weekend.

*More information will be posted regarding all of the workouts over the next few weeks. Standards, and more exact details, will also be posted shortly.

-SATURDAY-

Workout #1

Olympic Weightlifting Total:

3 attempts to establish a 1RM Snatch
3 attempts to establish a 1RM Clean & Jerk

Data points:
1) Total – 50 points
2) Snatch – 50 points
3) Clean & Jerk – 50 points

Workout #2

Part 1:

Agility test-
5 Over-the-Box Jumps 24″ with alternating Lateral Hurdle Jumps 20″ (between each box)
5-10-15-20m Shuttle Run
5 Over-the-Box Jumps 24″ with alternating Lateral Hurdle Jumps 20″ (between each box)
For time.

Part 2:

3 minutes Row for Meters

Notes: There will be a 2 minute cap for the agility test. The Row portion will start immediately at the end of the 2 minute cap.

Data points:
1) Agility Test – 50 points
2) Row for Meters – 50 points

Workout #3

Part 1a:

2 minutes to establish a Max-Height Vertical Leap

Part 2:

Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#
For time.

Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 160#
For time.

*8 minute time cap.

Part 1b:

2 minutes to establish a Max-Height Vertical Leap

Data points:
1) Total of Part 1a & 1b – 50 points
2) MU/FS – 150 points

-SUNDAY-

Workout #4

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:
Establish a 5RM Deadlift

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:
1 attempt – ME UB Set of Pullups

Notes: Athletes will be allowed one “mulligan” of less than 15 reps.

15 minutes to:

Run 1 mile – for time.

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.

Data points:
1) Mile 1 – 50 points
2) 5RM Deadlift – 50 Points
3) Mile 2 – 50 Points
4) ME Pullups – 50 Points
5) Mile 3 – 50 Points
6) 1RM Bench Press – 50 Points

Workout #5

100′ Wheelbarrow Down & Back
40 HSPU
100′ Wheelbarrow Down & Back
30 HSPU
100′ Wheelbarrow Down & Back
20 HSPU
100′ Wheelbarrow Down & Back

For time.

Notes: Wheelbarrow weight is TBD. HSPU are Regionals standard and Kipping is allowed.

Data points:
1) Wheelbarrow/HSPU – 100 points

Workout #6

TBD – 150 points

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