Week 1
May 15 - May 21

Cardio Lifts V2
Division I & II

4 athletes on each team will complete:

AMRAP in 3 minutes:
Burpees over the bar

Straight into

  • 4 minutes to find:
  • 3 Rep Max Back Squat

Scoring

Score: Total Points (1 point / burpee + 1 point per lb Back Squatted)

Spread*: 100 Points

  • 2 points: Team with most points
  • 1 point: Team that beats spread
  • 0 Points: If team loses by more than spread

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

*Spread = the number of points (or time) a team has to win (or not lose) by to claim the bonus point.

Standards

All movements follow typical standards

Back Squat barbell must begin on floor for OTB burpees (can have any weight pre-loaded)
Then bar must be cleaned up to rack to begin squats (weight can be adjusted at any time)

The Synchro Team
Division I & II

Team of 4 works together.

2 Rounds for time:

  • 20x Synchronized Over Head Lunge: (DI: 95 / 65lb barbell)(DII: 75 / 55lb barbell)
  • 20x Synchronized Thrusters: (same barbell)
  • 20x Synchronized Medball Situps 20 / 14lb

Scoring

Spread: 1:00 Minute

  • 2 points: Team with best time
  • 1 point: Team that beats spread
  • 0 Points: If team loses by more than spread

Standards

Over Head Lunge: Weight must be overhead (not locked out) to begin movement, all athletes must touch back knee to the ground at the same time before standing up. All athletes must be standing before the next rep begins.

Thrusters: All athletes must be standing with arms and legs locked out and weight overhead at the beginning and end of each rep.

Medball situps: The ball must start touching the ground ahead of athletes' feet, and touch the floor behind their heads at the same time before returning to sitting up and ball touching floor in front of feet.

Time To Work
Division I & II

Time To Work

1 Athlete may be rowing at all times, 1 (other) athlete working on movements.
10 minutes for max reps:

1 Athlete working on:

Calorie Row…

The rest of the athletes (1 at a time) working on:

  • 50x Wallballs (DI: 20/14 @10’)(DII: 20/14 @9’)
  • 50x Kettlebell Swings (24/16kg)
  • 50x Burpees

Scoring

Spread: 50 Reps/cals

2 points: Team with most reps/cals
1 point: Team that beats spread
0 Points: If team loses by more than spread

Standards

All movements follow typical movement standards.

Flow

At 3 2 1 go…
1 athlete will begin rowing for calories, another athlete will begin performing wallballs.
The team may switch athletes on / off the rower / movements at any time but only 2 athletes may be working at a time (1 on rower, one on movements)
The reps (not rowing) must be completed in order.