Winter Frost Comp
Jan 3 - Jan 31
Quarantine Classic
Jan 3 - JAN 10
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
50lb / 22.5KG
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15KG
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15KG
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
20lb / 10KG
Men
Women
Rx
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
50lb / 22.5kg
Scaled
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15kg
Rx
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15kg
Scaled
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
20lb / 10kg
The Alternator
Jan 10 - JAN 17
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
50lb / 22.5KG
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15KG
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15KG
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
20lb / 10KG
Men
Women
Rx
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
50lb / 22.5kg
Scaled
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15kg
Rx
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15kg
Scaled
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
20lb / 10kg
QUARANTINE GYMNAST
JAN 17 - JAN 24
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-release push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
35Lb / 15Kg
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-release push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
20Lb / 10Kg
Men
Women
Rx
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
Scaled
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-relase push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
35lb / 15kg
Rx
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
Scaled
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-relase push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
20Lb / 10KG
Minute To Win It
JAN 24 - JAN 31
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
50lb / 22.5kg
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
35lb / 15kg
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
35lb / 15kg
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
20lb / 10kg
Men
Women
Rx
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
50lb / 22.5kg
Scaled
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
35lb / 15kg
Rx
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
35lb / 15kg
Scaled
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
20lb / 10kg
