For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Wear costumes! It’s fun. ?
20 Min AMRAP w/ A Partner:
15 KB Swings (53/35)
15 Situps
15 Goblet Squats (53/35)
15 Air Squats
15 Front Rack KB Lunges (53/35)
15 Lunges
30 Sec Wall Sit Together
*Athletes will switch between kettlebell movements and body weight movements for each section.
*Athletes will work at the same time for each section.
*One round is complete when athletes finish the wall sit.
Example:
Athlete 1: 15 KB Swings
Athlete 2: 15 Situps
Athlete 1: 15 Air Squats
Athlete 2: 15 Goblet Squats
Athlete 1: 15 KB Lunges
Athlete 2: 15 Lunges
Both Athletes: 3 Sec Wall Sit
Switch Places & Move To Round 2…
For Time w/ Vest:
Row 500m
20 Pullups
Death By Burpee Box Over (24/20) w/ Vest
Min 1: 1 Burpee Box Over
Min 2: 2 Burpee Box Overs
Min 3: 3 Burpee Box Overs
Min 4: 4 Burpee Box Overs
…Continue Pattern Until You Fail To Complete The Amount Of Work In The Minute….
Once You Fail, Rest For 1 Minute And Then Continue With Just Box Overs. This Doesn’t Count Towards Your Score.
*Jump NOT Required.
For Time:
120-80-40 Double Unders
60-40-20 Wallballs (20/14)
15-10-5 Power Cleans (155/105)
Time Cap: 23 Mins
Pick C&Js / 30-20-10
Or
Retest 20.3
Clean and Jerks
*Not TnG Reps
5 @50%
4 @60%
3 @70%
2 @80%
1 @90%
30-20-10
Alternating Dumbbell Snatches (50/35)
Situps
Time Cap: 9 Minutes
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
E4MOM for 20 Minutes
20/16 Calorie Row
15 Wallballs (20/14)
10 Burpee Pullups
20 Min Running Clock:
5 Rounds for Time:
10 Toes To Bar
10 Hang Snatches (95/65)
10 Overhead Squats
Time Cap: 12 Minutes
With remaining time, establish a 1RM hang power snatch.
*You can start snatching as soon as the 5RFT is complete or the 12 minute mark, whichever comes first.
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
If you’re not in the open, here is your workout:
16 Min AMRAP:
20 Cal Row
10 KB Deadlifts (53s/35s)
25ft Farmers Carry
10 KB Deadlifts
25ft Farmers Carry
20 Abmat Situps
Join us at 7pm for the 20.3 live announcement.
Every 3 Minutes For 18 Minutes, Complete:
35 Double Unders
10 Burpees Over Barbell
10 Barbell Front Rack Stationary Lunges (95/65)
*Each round scored individually.
*Lunges are forward stepping – backward lunges are scaled.
For Time:
10 Rounds of “Cindy” w/ Vest (20/14)
Then,
25 Cal Row/Bike/Ski w/ Vest
Then,
10 Rounds of “Cindy” w/o Vest
Time Cap: 25 Minutes
“Cindy”
5 Pullups
10 Pushups (Chest To Ground)
15 Air Squats
