In Pairs
3 Rounds
20 stone to shoulder (50/30kg)
40 lunges (60/40kg)
60 TTB
Notes
Pair’s workout, any combination. One person working at a time, break up however you like. Scale as needed....
AMRAP 25
Teams of 3
200/150 cal bike
120 Pull Ups
60 Clean and Jerk (40/25)
50 Clean and Jerk (50/30)
40 Clean and Jerk (60/35)
30 Clean and Jerk (70/40)
20 Clean and Jerk (80/45)
Notes
Work through the reps between the three. Scale as needed....
Friday
MF triples
15 Rounds For Time
40m Atlas Stone Carry (60/30kg)
10 HSPU
5 snatch (60/35kg)
Notes
Relay style workout, tag next partner to proceed. Once the whole round has been completed the next athlete can go. Scale as needed....
For Time
In Pairs
800m Run
60KB Swings (24/16kg)
400m Run
60 Box Jumps (24/20”)
200m Run
60 Pull Ups
200m Run
60 Box Jumps
400m Run
60 KB Swings
800m Run
Notes
This workout is for pairs, however times are added together to create a final score for all three pairs. (Choose your own pair splits) Everyone runs,...
Friday
20 minute
Team 1RM Clean and Jerk
3 Round For Time
In Pairs
20 Clean and Jerks (70/45)
20 TTB
400m Run
Notes
One athlete working at a time, both must do the run. Total number of weight lifted is the final score for the clean and jerk. Scale as needed....
Friday
DL 2017 Event 2
For Time
40 Squats
10 burpee over’s
30 Deadlifts
10 burpee over’s
20 shoulder to overhead
10 burpee over’s
10 Thrusters
10 burpee over’s
Notes
This workout is designed for a worm or the cumberland sausage. All 6 members of the team will work at the same time. The event saw a...
Monday
DL 2017 Event 6
AMRAP 8
30m sled drag
5 Deadlifts
30m sled drag
6 bar overs
*Increase weight each time (20kg)
Notes
Add a plate or sandbag to your sled each time, looking to add 20kg per round. Everyone must go over the bar once, per round. Everyone must be touching the...
Friday
For Time
50 Squats
40 Deadlifts
30 Lunges
20 Shoulder to overhead
10 Cleans
Notes
Everyone works through this together, teams of 6. Use a worm if you have one, if not you can all use a KB, Plate, Dumbbell, sandbag, anything to replicate the worm. Scale as needed.
Comment times below....
DL 2017 Event 3
6 Minutes
Team 1 rep Max
6 Minutes
Synchro atlas stone to shoulder (30/50kg)
Notes
Go heavy as you can to start, 6 minutes to find a 1 rep. Stone to shoulder, show control at the top. Then as many reps as possible for 6 minutes, Male...
For Time
3 Rounds
40 Deadlifts
20 HSPU (different pair each set)
Then
3 Rounds
30 Squats
20 TTB (different pair each set)
Then
3 Rounds
20 Cleans
20 Pull ups (different pair each set)
Notes
This workout is designed for a worm type piece of equipment. Each pair completes 1 set in each round of the...
