Skills/strength
E3M15M alt min (5 sets)
1 peg board or rope climb ascent
10 back extensions
15 sec parallette L-sit hold
Note: For the peg board or the rope climb, pick something challenging for you. Rope climbs can be leg less, L-sit, start seated from the ground or it can be just working on your wrap
METCON
6min AMRAP
3 dumbbell thrusters 50/35
3 toes to bar
6 dumbbell thrusters 50/35
6 toes to bar
9 dumbbell thrusters 50/35
9 toes to bar
…
…
Keep adding 3 reps of each until times up
If all the dumbbells are taken, use kettlebells 53/35. That being said, it’s going to be a bit harder with kettlebells.
**Please do not drop the dumbbells from above the waist, we rather buy more than having to replace them. No rep if the dumbbells are dropped from above the waist. Even better, try to put them down. Seriously, the dumbbells will crack and break**
Maintenance/mobility
Roll 5min
Banded stretches 5min
Weightlifting
5 sets
1 Power clean + 1 push jerk
5 sets
1 clean + 1 split jerk
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Back squat
1-1-1-1-1
Heat times are here. Doors open at 8am. Athletes briefing at 830, judge briefing at 845. First heat at 9. Everything should be done by 4pm. Make to familiarize yourself with the workouts. This is going to be a lot of fun!!
Workout 1, Hold my protein shake, it’s go time!!
Novice (1 heat)
Heat 1, 0900
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M
Intermediate (2 heats)
Heat 1, 0915. 3 females, 4 males
Mother Thrusters F
The young and the restless F
Booty and da beast F
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Suicide Squats M
Heat 2, 0930. 3 females, 4 males
MC1RM F
Jungle fever F
Deadlifts and donuts F
100% effort and 7% skills M
Big spoon little spoon M
Just the kip M
Less talking more chalking M
Workout 2, The walking dead
Novice, 1 heat, 3 females, 1 males
Heat 1, 1000
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M
Intermediate, 2 heats, 6 females, 8 males
Heat 1, 1045. 6 females
Mother Thrusters F
The young and the restless F
Booty and da beast F
MC1RM F
Jungle fever F
Deadlifts and donuts F
Heat 2, 1130, 8 males
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Suicide Squats M
100% effort and 7% skills M
Big spoon little spoon M
Just the kip M
Less talking more chalking M
Workout 3, Burp, Jump and Row Balls to the Wall
Novice, 1 heat, 3 females, 1 male
Heat 1, 1300
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M
Intermediate, 3 heats, 2 of 2 females, 3 males and 1 of 2 females, 2 males
Heat 1, 1330, 2 females, 3 males
Mother Thrusters F
The young and the restless F
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Heat 2, 1345, 2 females, 3 males
Booty and da beast F
MC1RM F
Suicide Squats M
100% effort and 7% skills M
Big spoon little spoon M
Heat 3, 1400, 2 females, 2 males
Jungle fever F
Deadlifts and donuts F
Just the kip M
Less talking more chalking M
Workout 4, Floater wod, Bells and Barrows
Novice, 1 heat, 3 females, 1 male
Heat 1, 1430
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M
Intermediate, 4 heats, 2 of 3 females, 2 of 4 males
Heat 1, 1440
Mother Thrusters F
The young and the restless F
Booty and da beast F
Heat 2, 1450
MC1RM F
Jungle fever F
Deadlifts and donuts F
Heat 3, 1500
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Suicide Squats M
Heat 4, 1510
100% effort and 7% skills M
Big spoon little spoon M
Just the kip M
Less talking more chalking M
Podium at 1530
Wrap up at 1600
Feel free to stick around after and enjoy a few refreshments, food and good company
