RX MALE

 THE FLOATER “Meet me @ the Power Rig

Each athlete records max rep Bench Press in 45 secs. Total is both athletes score combined.

RX 135 lbs


“Speed Freak” (10 Min Cap) RX

200 m Heavy Object Carry (100 lb db) (single athlete #1)

100 S2OH (95) (Shared)

50 Burpees (Shared)

25 Pull Ups (single athlete #2)

 

“Stafford Chapter” (12 Min Cap)


2 RFT (12 min cap)


400 m Run (One athlete runs a round / #1 then #2)

Tag Zone (Set up 50 m away from the barbells)

60 OHS (95) (Shared)

60 KBs (53) (Shared)

 
Comp Tie Breaker is the first 400m Run

Round 2 runner carries a hammer

 


“Bare Knuckle Brawl” (8 Min AMRAP)


8 min AMRAP (Shared anyway)


20 Deadlifts (225)

20 Box Jumps (24)

20 Deadlifts (+20 lbs)

20 Box Jumps

20 Deadlifts (+20 lbs)

20 Box Jumps 

(start back at the top if you finish)

 

 

 


modified male and top female

THE FLOATER “Meet me @ the Power Rig

Each athlete records max rep Bench Press in 45 secs. Total is both athletes score combined.

Modified (95 / 65) 


“Speed Freak” (10 min Cap)

200 m Heavy Object Carry (single athlete #1) (70 / 50)

100 S2OH (65 / 45) (Shared)

50 Burpees (Shared)

25 Pull Ups (single athlete #2)

 

 “Stafford Chapter” (12 Min Cap)


2 RFT (12 min cap)


400 m Run (One athlete runs a round / #1 then #2)

Tag Zone (Set up 50 m away from the barbells)

60 OHS (65 /45) (Shared)

60 KBs (53 / 35) (Shared)

 
Comp Tie Breaker is the first 400m Run

Round 2 runner carries a hammer

“Bare Knuckle Brawl” (8 Min AMRAP)


8 min AMRAP (Shared anyway)


20 Deadlifts (135 / 95)

20 Box Jumps (24 / 20)

20 Deadlifts (+20 / 10 lbs)

20 Box Jumps

20 Deadlifts (+20 / 10 lbs)

20 Box Jumps 

(start back at the top if you finish)

 

 

 


 

 

masters

male anD female

THE FLOATER “Meet me @ the Power Rig

Each athlete records max rep Bench Press in 45 secs. Total is both athletes score combined.

Masters (95 / 65) 


“Speed Freak” (10 min Cap)

200 m Heavy Object Carry (single athlete #1) (70 / 50)

100 S2OH (65 / 45) (Shared)

50 Burpees (Shared)

25 Pull Ups (single athlete #2)

 

 “Stafford Chapter” (12 Min Cap)


2 RFT (12 min cap)


400 m Run (One athlete runs a round / #1 then #2)

Tag Zone (Set up 50 m away from the barbells)

60 OHS (65 /45) (Shared)

60 KBs (53 / 35) (Shared)

 
Comp Tie Breaker is the first 400m Run

Round 2 runner carries a hammer

“Bare Knuckle Brawl” (8 Min AMRAP)


8 min AMRAP (Shared anyway)


20 Deadlifts (135 / 95)

20 Box Jumps (24 / 20)

20 Deadlifts (+20 / 10 lbs)

20 Box Jumps

20 Deadlifts (+20 / 10 lbs)

20 Box Jumps 

(start back at the top if you finish)

 

 

Super masters

male anD female

THE FLOATER “Meet me @ the Power Rig

Each athlete records max rep Bench Press in 45 secs. Total is both athletes score combined.

Super Masters (45 / 35)


“Speed Freak” (10 min Cap)

200 m Heavy Object Carry (single athlete #1) (30 / 20)

80 S2OH (45 / 35) (Shared)

30 Burpees (Shared)

25 Cal Row (single athlete #2)

 

“Stafford Chapter” (12 Min Cap)


2 RFT (12 min cap)


400 m Run (One athlete runs a round / #1 then #2)

Tag Zone (Set up 50 m away from the barbells)

60 Back Squats (65 / 45) (Shared)

60 KBs (35 /26) (Shared)

 
Comp Tie Breaker is the first 400m Run

Round 2 runner carries a hammer

“Bare Knuckle Brawl” (8 Min AMRAP)


8 min AMRAP (Shared anyway)


20 Deadlifts (95 /65)

20 Box Step Ups (24 / 20)

20 Deadlifts (+10 / 5 lbs)

20 Box Step Ups

20 Deadlifts (+10 / 5 lbs)

20 Box Step Ups

(start back at the top if you finish)

 

 

 

TEEN INDIVIDUAL (16 YEARS OLD AND YOUNGER)

13 and 14 year olds - weights will vary

We will meet with the coach and / or parent prior to work out


“Speed Freak” (7 min Cap)

200 m Heavy Object Carry (40 / 30 db)

30 S2OH (45 / 35)

25 Burpees

25 Cal Row

 

“Stafford Chapter” (9 Min CAP)

13 and 14 will use (45 / 35)

2 RFT

200 m Run

20 Back Squats (65 / 45)

20 KBs (35 / 26)

 

“Bare Knuckle Brawl” (5 Min AMRAP)

5 min AMRAP

13 and 14 y/o (65 / 55 + 5lbs) (20 / 18)

20 Deadlifts (95 / 65)

20 Box Jumps (24 / 20)

20 Deadlifts (+10 lbs)

20 Box Jumps (24 / 20)

20 Deadlifts (+10 lbs)

20 Box Jumps (24 / 20)

 THE FLOATER “Meet me @ the Power Rig” - Optional

Each athlete records max rep Bench Press in 30 secs. Total is both athletes score combined.

13 y/o @ 45 / 35

14 y/o @ 55 / 45

15 y/o @ 65 / 55

16 y/o @ 75 / 65