EMOM

Team SuperFit Hampton Roads Workout 2

AMRAP 10

Snatch Complex

(1 Snatch + 1 Hang Snatch = 1 rep) (135/85 RX) (95/65 N/M)

*EMOM*

10 Cal Row


 

Rules:  Teams will row 10 calorie at the top of each minute.  With the remaining time, they will complete as many reps of the complex as possible.  Only one person may work at time.  Teams may switch at any point.

Snatch:  The bar must touch the floor each and 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.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.

Hang Snatch:  The bar must be pulled from below the knee 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.

 

Team SuperFit Delaware Workout 2

AMRAP 7

Deadlifts (275/185 RX) (225/155 N)

*EMOM*

8 Burpees

10 C2B Pullups (Pullups - N)

 


Rules: At the top of each minute, beginning the the 3...2...1...GO, teams must complete 8 Burpees and 10 C2BPullups/Pullups.  Movements may be completed simultaneously with only one person working on each movement at a time.  Once all reps are complete, teams will have the remaining time in each minute to complete as many deadlifts as possible.  Only one man and one woman may squat clean at a time.  Each team will have two bars and two judges.  Scoring will be total deadlift reps.

 

 

Deadlifts:  The bar must touch the floor each rep and finish with the hips and knees full extended and the shoulders behind the bar.

C2B Pullups:  The chest must make contact with the bar below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

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!

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 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 Roanoke Workout 3

AMRAP 10

OVERHEAD LUNGE (115/75 RX) FRONT RACK LUNGE NOVICE (95/65)

*EMOM*

40 DOUBLE UNDERS (20 NOVICE)

12 CAL ROW

 


Rules:  At the top of each minute teams will complete 40 Double Unders (20 Novice) and a 12 calorie row.  With the remaining time of each minute, teams will complete as many lunges as possible.  RX teams will peform overhead lunges.  Novice teams will perform front rack lunges.  DUs and calories may be completed simultaneously.  Only one man and one woman may work on lunges at the same time.

 

 

Overhead Lunge:  With the bar overhead, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

Front Rack Lunge:  With the bar racked at the shoulders, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

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

Row:  The row must be reset before each round.

Team SuperFit Philadelphia Workout 2

AMRAP 10

Clean Complex

(1 CLEAN + 1 HANG CLEAN = 1 REP) (155/105 RX) (115/75 NOVICE)

*EMOM*

10 CAL ROW

 

 


Rules:  Teams will have two minutes to complete as many reps as possible at each weight.  There will be a 30 second transition for teams to change their weights. Score is total reps.


Snatch:  The bar must touch the floor each rep and 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. Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Richmond Workout 3

7 Minutes

SNATCH COMPLEX

*EMOM X 15 DEADLIFTS*

RX COMPLEX: [X2 HANG SNATCH + OH LUNGE LEFT +OH LUNG RIGHT] (135/85)

NOVICE COMPLEX [X2 HANG SNATCH + 2 OHS] (95/65)

 


Rules:  At the top of each minute teams must complete 15 deadlifts.  With the remaining time of each minute they will complete as many reps of the complex as possible.  The first round teams will start with 5 deadlifts.  Deadlifts will increase by 5 each minute. Min. 1 = 5, Min. 2 = 10….Min. 7 = 35.

 

 

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.

Overhead Lunge:  With the bar overhead, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

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.

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Team SuperFit Charlotte Workout 3

AMRAP 7

Squat Cleans (185/125 RX0 (135/85 N)

*EMOM*

100M Row

10 Pullups

 


Rules: At the top of each minute, beginning the the 3...2...1...GO, teams must complete 10 KB Snatches and the 100m Row.  Movements may be completed simultaneously with only one person working on each movement at a time.  Once all  reps and meters are complete, teams will have the remaining time in each minute to complete as many squat cleans as possible.  Only one man and one woman may squat clean at a time.  Each team will have two bars and two judges.  Scoring will be total squat clean reps.

 

 

Squat Clean:  The bar must be pulled from the floor each rep with the athlete passing through a full squat and finishing with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans and power cleans into front squats are all acceptable.

100m Row:  The handle must remain cradled until the clock trips over to the next minute.

Pullups:  The chin must break the plane for the bar.  The arms must be fully extended at the bottom of the movement.