Quarantine
Summer Comp

Jul 2 - Jul 18

9 Minute cap

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights: 50lb/23kg

9 Minute cap

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights: 35lb/16kg

9 Minute cap

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights: 35lb/16kg

9 Minute cap

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights: 20lb/9kg

Men

Women

Men

Women

Rx

9 Minute cap

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights:
50lb/23kg

Scaled

9 Minute Cap

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights:
35lb/16kg

Rx

9 MINUTE CAP

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights:
35lb/16kg

Scaled

9 MINUTE CAP

21 - 15 - 9 

Squat Clean Thrusters

Lateral Dumbbell Hops

Rest 1 Min

9 - 15 - 21

Squat Clean Thrusters

Lateral Dumbbell Hops

Dumbbell Weights:
20lb/9kg

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights: 50lb/23kg

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights: 35lb/16kg

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights: 35lb/16kg

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights: 20lb/9kg

Men

Women

Men

Women

Rx

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights:
50lb/23kg

Scaled

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights:
35lb/16kg

Rx

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights:
35lb/16kg

Scaled

20 minute amrap

3, 3, 6, 6, 9, 9, 12, 12...

Devils Press

Step-back Lunges

Dumbbell Weights:
20lb/9kg

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Double-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Double-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Double-Unders

Dumbbell Weights: 50lb/23kg

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Single-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Single-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Single-Unders

Dumbbell Weights: 35lb/16kg

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Double-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Double-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Double-Unders

Dumbbell Weights: 35lb/16kg

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Single-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Single-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Single-Unders

Dumbbell Weights: 20lb/9kg

Men

Women

Men

Women

Rx

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Double-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Double-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Double-Unders

Dumbbell Weights:
50lb/23kg

Scaled

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Single-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Single-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Single-Unders

Dumbbell Weights:
35lb/16kg

Rx

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Double-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Double-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Double-Unders

Dumbbell Weights:
35lb/16kg

Scaled

15 Minute Cap

30 Dumbbell Snatch

30 Goblet Squat

100 Single-Unders

20 Dumbbell Snatch

20 Goblet Squat

100 Single-Unders

10 Dumbbell Snatch

10 Goblet Squat

100 Single-Unders

Dumbbell Weights:
20lb/9kg

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights: 50lb/23kg

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights: 35lb/16kg

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights: 35lb/16kg

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights: 20lb/9kg

Men

Women

Men

Women

Rx

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights:
50lb/23kg

Scaled

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights:
35lb/16kg

Rx

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights:
35lb/16kg

Scaled

25 Minute Cap

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

1 Round of DT

10 Burpees over Dumbbell

Dumbbell Weights:
20lb/9kg