Workout

For time:
1 mile run
Rest 10 minutes
1 mile run

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