AMRAP

Team SuperFit Bel Air Workout 2

Amrap 8

5 T2B

5 Hang Clean (155/105 RX) (135/85 M) (115/75 N)

5 Front Squats (155/105 RX) (135/85 M) (115/75 N)

10...10...10...15...15...15…


Rules:  Teams will have 8 minutes to complete as many reps as possible.  Reps will increase by 5 each round.  ****Novice teams will do 5 T2B to start each round.  Hang Clean and Front Squat reps will continue to increase by 5 each round.**** Only one person may work at a time.  Teammates may switch at any point.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Hang Cleans: The bar must start at or below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Squats:  Athletes must pass through a full squat and finished with their hips and knees fully extended.  Squat cleans will count as the first rep when pulled from the floor.

 

Team Superfit DC Workout 2

AMRAP 10

25 Wall Balls (20/14)

25 Pullups (15 Pullups N/M)

25 Calorie Row

 


Rules:  Teams will receive 10 minutes to complete as many reps as possible of the workout.  All divisions will do standard chin over bar pullups.  Only one person works at a time.  Teammates may switch at any point.

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Pullups:  The chin must break the plain of the pullup bar and the arms should be fully extended at the bottom of the movement.  Athletes may use any grip.

Row:  Teams will row until the reach 25 calories.  The judge must see 25 calories before the athlete may get off the rower.

Team SuperFit Charlotte Workout 1

Part I

Amrap 6

5 Hang Cleans (155/105 RX) (115/75 N)

5 Burpees

10...10...15...15...20...20….

Part II

5 Minutes

1RM Clean



Rules:  Teams will spilt into same sex pairs.  Each pair will work on part I simultaneously.  At the 6 minute mark, teams will receive 5 minutes to work up to a 1 RM Clean.  Only one male and one female may work at a time.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Team SuperFit Charlotte Workout 2

AMRAP 8

Clean/Jerk (155/105 RX) (115/75 N)

*EMOM 40 Double Unders (20 Novice)*

 


Rules:  At the top of each minute.  Teams will complete 40 DUs (RX) or 20 DUs (Novice).  WIth the remaining time of each minute, they will then complete as many clean and jerks as possible.

 

 

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit San Antonio Workout 2

AMRAP 8

15 BURPEES

10 HANG SNATCH (115/75 RX) (75/55 N)

5 OHS (115/75 RX) (75/55 N)

 


Rules:  Teams will receive 8 minutes to complete as many reps as possible of the triplet.  Teams may divide the work in any manner but only one person may work at a time.

 

 

Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Hang Snatch:  The bar must be pulled between the knee and the hip and in one motion finish locked out overhead with the hips and knees fully extended.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Team SuperFit San Antonio Workout 1

AMRAP 10

CLEANS (155/105 RX) (115/75 N)

*EMOM 12 WALL BALLS*

 

 


Rules:  At the top of each minute, teams will complete 12 wall balls.  With the remaining time of each minute they will complete as any cleans as possible.  Score will be total clean reps.  Only one person may work at a time.  Teammates may switch at any point.

 

 

Cleans:  Must be pulled from the floor each rep and finish with the bar at the shoulders with knees and hips fully extended.  Elbows must be in front of the bar.  A full squat is not required.  Deadlifts into a hang clean will be acceptable.


Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Team SuperFit Hampton Roads Workout 2

RX DIVISIONS

AMRAP 9

40 DOUBLE UNDERS

20 HANG SNATCH (135/85 RX)

20 DOUBLE UNDERS

20 T2B

 


Rules:  Teams will have 9 minutes to complete as many reps as possible.  Only one person may work at time.  Teammates may switch at any point.

 

 

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Hang Snatch:  The bar must be pulled from below the hip finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips.  A full squat is not required.

T2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement. Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Team SuperFit Cary Workout 2

 

AMRAP 3 Wall Balls (20/14 RX/N)

Rest 30 Sec

AMRAP 3 Hang Snatch (115/75 RX) (95/65)

Rest 30 Sec

AMRAP 3 Max Calorie Rox

 


Rules:  Teams will get 3 minutes at each movement.  There will be a 30 second transition to the next movement.  Only one person may work at a time.  Teammates may switch at any point.  The workouts will be scored as 3 separate events.

 

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Hang Snatch:  The bar must be pulled from between the knee and hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.

Row:  Athletes will row for max calories. Teams will have 2 rowers, both partners will row at the same time.

(cross off every 5 reps, use space to mark indiv. reps as time is running out)