"The BoxLife Chipper"
Can you finish it?
Individual
10 Minute Time Cap
25 Wall Balls
20 Power Cleans
15 Kettlebell Swings
25 Chest-to-Bar Pull-ups
15 Kettlebell Swings
20 Power Cleans
25 Wall Balls
_______________________
Rx
Wall Ball: 20/14, Cleans:135/95, Kettlebell: 70/53
Intermediate
Wall Ball: 20/14, Cleans: 115/80, Kettlebell: 53/35
Pull-ups Instead of Chest-to-Bar
Scaled
Wall Ball: 14/10, Cleans: 95/65, Kettlebell: 35/25
Hand-release Push-ups Instead of Chest-to-Bar
Team
14 Minute Time Cap
55 Wall Balls
45 Power Cleans
35 Kettlebell Swings
40 Chest-to-Bar Pull-ups
35 Kettlebell Swings
45 Power Cleans
55 Wall Balls
_______________________
Rx
Wall Ball: 20/14, Cleans:135/95, Kettlebell: 70/53
Intermediate
Wall Ball: 20/14, Cleans: 115/80, Kettlebell: 53/35
Pull-ups Instead of Chest-to-Bar
Scaled
Wall Ball: 14/10, Cleans: 95/65, Kettlebell: 35/25
Hand-release Push-ups Instead of Chest-to-Bar
*There is no minimum work requirement. Teams can divide workout however they’d like.
"The Three"
Individual
10 Minute Time Cap
21-15-9
Deadlifts
Over-the-Bar Burpees
Toes-to-Bar
_______________________
Rx
Deadlift: 225/155
Intermediate
Deadlift: 205/140
Scaled
Deadlift: 135/95
Knees-to-Midline Instead of Toe-to-Bar
Team
14 Minute Time Cap
Buy-in:
Team Member 1 Completes Full Round, Then Team Member 2 Completes Full Round
21 Deadlifts
15 Over-the-bar burpees
21 toes-to-bar
Then:
30-20-10
Deadlifts
Synchronized Over-the-bar burpees**
Toes-to-bar
_______________________
Rx
Deadlift: 225/155
Intermediate
Deadlift: 205/140
Scaled
Deadlift: 135/95
Knees-to-midline instead of toes-to bar
*30-20-10 section may be partitioned however athletes like.
**Burpees reps are 21-15-9
"The BoxLife AMRAP"
Can you finish it?
Individual
9 Minute AMRAP
6 Thrusters
9 Box Jump Overs
9 Thrusters
9 Box Jump Overs
12 Thrusters
9 Box Jump Overs
Continue this pattern, adding 3 reps to the thrusters on every round.
_______________________
Rx
Thrusters: 115/80, Box Jump Overs: 30/24
Intermediate
Thrusters: 85/55, Box Jump Overs: 24/20
Scaled
Thrusters: 65/45, Box Jump Overs: 24/20*
*Step-ups Allowed
Team
13 Minute AMRAP
6 Thrusters
9 Box Jump Overs
9 Thrusters
9 Box Jump Overs
12 Thrusters
9 Box Jump Overs
Continue this pattern, adding 3 reps to the thrusters on every round.
Athletes will rotate rounds. Athlete 1 must complete their full round before Athlete 2 begins the next round.
_______________________
Rx
Thrusters: 115/80, Box Jump Overs: 30/24
Intermediate
Thrusters: 85/55, Box Jump Overs: 24/20
Scaled
Thrusters: 65/45, Box Jump Overs: 24/20*
*Step-ups Allowed
No comments:
Post a Comment