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
