Quarantine Comp

May 16 - June 3

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
50lb/23kg

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
35lb/16kg

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
35lb/16kg

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
20lb/9kg

Men

Women

Men

Women

Rx

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
50lb/23kg

Scaled

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
35lb/16kg

Rx

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
35lb/16kg

Scaled

15 Minute cap

5 rounds 

20 alternating
dumbbell snatch

20 dumbbell front squats

20 alternating dumbbell
Clean & Jerks

Dumbbell Weight:
20lb/9kg

10 minute amrap

10 Hand-release pushups

20 situps

40 Double-unders

Dumbbell Weight:
50lb/23kg

10 minute amrap

10 Kneeling pushups

20 situps

40 Single-unders

Dumbbell Weight:
35lb/16kg

10 minute amrap

10 Hand-release pushups

20 situps

40 Double-unders

Dumbbell Weight:
35lb/16kg

10 minute amrap

10 KNEELING PUSHUPS

20 situps

40 Single-unders

Dumbbell Weight:
20lb/9kg

Men

Women

Men

Women

Rx

10 minute amrap

10 Hand-release pushups

20 situps

40 Double-unders

Dumbbell Weight:
50lb/23kg

Scaled

10 minute amrap

10 Kneeling pushups

20 situps

40 Single-unders

Dumbbell Weight:
35lb/16kg

Rx

10 minute amrap

10 Hand-release pushups

20 situps

40 Double-unders

Dumbbell Weight:
35lb/16kg

Scaled

10 minute amrap

10 KNEELING PUSHUPS

20 situps

40 Single-unders

Dumbbell Weight:
20lb/9kg

12 Minute Cap

20 right arm
overhead lunges

10 alternAting pistols

20 left arm
overhead lunges

10 ALTERNATING PISTOLS

20 RIGHT ARM
OVERHEAD Squats

10 ALTERNATING PISTOLS

20 Left ARM
OVERHEAD SQUATS

10 ALTERNATING PISTOLS

Dumbbell Weights:
50lb/23kg

12 Minute Cap

20 right arm
overhead lunges

10 Goblet Squats

20 left arm
overhead lunges

10 GOBLET SQUATS

20 RIGHT ARM
OVERHEAD Squats

10 GOBLET SQUATS

20 Left ARM
OVERHEAD SQUATS

10 GOBLET SQUATS

Dumbbell Weights:
35lb/16kg

12 Minute Cap

20 right arm
overhead lunges

10 alternAting pistols

20 left arm
overhead lunges

10 ALTERNATING PISTOLS

20 RIGHT ARM
OVERHEAD Squats

10 ALTERNATING PISTOLS

20 Left ARM
OVERHEAD SQUATS

10 ALTERNATING PISTOLS

Dumbbell Weights:
35lb/16kg

12 Minute Cap

20 right arm
overhead lunges

10 GOBLET SQUATS

20 left arm
overhead lunges

10 GOBLET SQUATS

20 RIGHT ARM
OVERHEAD Squats

10 GOBLET SQUATS

20 Left ARM
OVERHEAD SQUATS

10 GOBLET SQUATS

Dumbbell Weights:
20lb/9kg

Men

Women

Men

Women

Rx

12 Minute Cap

20 right arm
overhead lunges

10 alternAting pistols

20 left arm
overhead lunges

10 ALTERNATING PISTOLS

20 RIGHT ARM
OVERHEAD Squats

10 ALTERNATING PISTOLS

20 Left ARM
OVERHEAD SQUATS

10 ALTERNATING PISTOLS

Dumbbell Weight:
50lb/23kg

Scaled

12 Minute Cap

20 right arm
overhead lunges

10 Goblet Squats

20 left arm
overhead lunges

10 GOBLET SQUATS

20 RIGHT ARM
OVERHEAD Squats

10 GOBLET SQUATS

20 Left ARM
OVERHEAD SQUATS

10 GOBLET SQUATS

Dumbbell Weight:
35lb/16kg

Rx

12 Minute Cap

20 right arm
overhead lunges

10 alternAting pistols

20 left arm
overhead lunges

10 ALTERNATING PISTOLS

20 RIGHT ARM
OVERHEAD Squats

10 ALTERNATING PISTOLS

20 Left ARM
OVERHEAD SQUATS

10 ALTERNATING PISTOLS

Dumbbell Weight:
35lb/16kg

Scaled

12 Minute Cap

20 right arm
overhead lunges

10 GOBLET SQUATS

20 left arm
overhead lunges

10 GOBLET SQUATS

20 RIGHT ARM
OVERHEAD Squats

10 GOBLET SQUATS

20 Left ARM
OVERHEAD SQUATS

10 GOBLET SQUATS

Dumbbell Weight:
20lb/9kg

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weights:
50lb/23kg

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weights:
35lb/16kg

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weights:
35lb/16kg

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weights:
20lb/9kg

Men

Women

Men

Women

Rx

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weight:
50lb/23kg

Scaled

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weight:
35lb/16kg

Rx

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weight:
35lb/16kg

Scaled

25 Minute Cap

50-40-30-20-10

Dumbbell Thrusters

Burpees Over Dumbbell

Dumbbell Weight:
20lb/9kg