MADTOWN
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
(KG conv: 9/6 WB)
FX: Box Handstand Push Ups,14/10 Wall Ball
THE RANCH
Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
RX: 12/10
FX 10/7
“Shock Method – PRESS”
3 sets:
5 Bench Press (Heavy)
10 Push-ups
15 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench
STRENGTH – Front Squat
2 sets of 1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30- 2:00-
The OPEN
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
FX: 75 Sit Ups, 200 Single Unders
Time Cap: 22 Minutes
STRENGTH – Deadlift
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30- 2:00
The Unknowable
5 Rounds
50ft Dumbbell Walking Lunge (50s/35s)
10 Burpee Box Jumps
FX: 35/25, Burpees Box Step Ups
Time Cap: 15 Minutes
STRENGTH – Snatch Complex
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30- 2:00
The Unknown
21-15-9
Calorie Row (OR Ski) (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Row (OR Ski) (Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats
FX: Kness to Chest, Empty Barbell
STRENGTH – CLEAN AND JERK
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00
GOLDEN EYE
(RX+)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (205/135)
RX: 185/135, Pull Ups
FX: 155/105, Scaled Pull Ups
TIME CAP: 15 Minutes
STRENGTH – Front Squat
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30- 2:00
Zorin
(RX+)
For Time
1:00 AMRAP
8 Bench Press (185/125)
AMRAP GHD or V-Ups in the remaining time until you get to 50 reps
-rest 1:00 between sets-
Time Cap: 14
RX (155/95)
FX: (135/85), 75 Sit Ups
GYMNASTICS: Handstand Push Ups
Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)
Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold
Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up
Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of theof the last handstand push up
No Time to Die
(RX)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)