Workout

For load:

Bench press
3-3-3-3-3

Rest day or make-up day

Workout

For load:

Deadlift
1-1-1-1-1

Workout

For time with a partner:

800m dumbbell farmers carry (50/35 lb)
50 dumbbell thrusters (50/35 lb)
1 mile run
50 dumbbell thrusters
800m dumbbell farmers carry

Split dumbbell work any way. Both athletes run.

Workout

5 rounds for time of:
400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

Rest 2 minutes between rounds.

__________

Congrats to Our Quarterfinalists!

Big congrats to everyone that completed the quarterfinals workouts over the last few days!

Rest day or make-up day

__________

Today is the Last Day of Quarterfinals!

If you’re competing, or just want to take part in all the “fun,” here is Quarterfinals Workout 4:

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
   Rest 1 minute

10 clean and jerks, weight 2
   Rest 1 minute

10 clean and jerks, weight 3
   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

Workout

Quarterfinals Workout 3

For time:

3 rounds:
   10 handstand push-ups
   20 toes-to-bars

2 rounds:
  10 strict handstand push-ups 
   5 rope climbs,15 feet

1 round:
   10 chest-to-wall handstand push-ups 
   20 muscle-ups

Time cap: 15 minutes

Workout

Quarterfinals Workout 2

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box 
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

Workout

Quarterfinals Workout 1

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box 
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Rest day or make-up day

__________

The Quarterfinals are Here!

The Quarterfinals workouts have been announced. We’ll be completing them in class over the next few days. If you see one of our 15 qualifiers, wish them good luck!

Ruti Golderg
Angel Forbes
Silvia McLeod
Olivia Cheriton
Kim Babson-Roth
Cody Jussel
Laurie Galassi
Leah Polaski

Matthew Sutton
Brett Dahlberg
Steven Talbot
Joe Barsi
Tom Roth
Lucas Zepeda
Rob Miller