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Team Saturdays 2014-2016

2.6.16: Season 2, Match 1

0:00 – 6:00 min: Race 1:  Team Relay (1 person at a time completes the entire ladder)

  • 5-4-3-2
  • Ground to Overhead (95/65)
  • BJO (20″)

9:00 – 17:00 min: Race 2:  For Time (1 person working at a time, Split work as you wish, In order)

  • 50 T2B
  • 50 SDHP (95/65)
  • 50 Pull Ups
  • 50 OHS (95/65)

20:00 – 26:00: Race 3A and 3B:  Gendered Pair (Both males will work together, Both females will work together, 1 Male AND 1 Female will be working at once, Each gendered pair must complete the work, switch on and off with your gendered pair as you wish) This is a 2 score event

  • 15 Squat Cleans (135/95)
  • 30 Front Squats (135/95)
  • 45 Burpee Box Jump (20″)

29:00 – 35:00: Race 4:  The Sprint (One person does each piece, in order, in total)

  • 100 Double Unders
  • 7 Bar Muscle Ups
  • 4 Rope Climbs
  • 30 KBS (50/35)

38:00 – 44:00: Race 5:  Clean and Squat 

  • She has 4 minutes to establish a 1RM Clean (power or squat)
  • He has 2 minutes to Back Squat as many reps as possible with that weight

45:00 – 51:00: Race 6: Clean and Squat 

  • She has 4 minutes to establish a 1RM Clean (power or squat)
  • He has 2 minutes to Back Squat as many reps as possible with that weight

54:00 – 60:00: Race 7:  Another Sprint (1 Athlete working at once in relay fashion, in order, must complete entire movement before going to next)

  • 20 DL (245/185)
  • 20 Pull Ups
  • 50 Cal Row (25 by male/25 by female)
  • 50 Cal Row(25 by other male/25 By other female)
  • 20 Wall Balls (20/14)
  • 20 Bar Over Burpees

2.13.16: Season 2, Match 2

0:00 – 6:00 min: Race 1:  Team Relay AMRAP  (1 person at a time)

  • 20/10 Assault Bike Calories
  • 10 S2O (115/75)
    • = 1 Round

9:00 – 13:00 min: Race 2:  Team Relay For Time (1 person at a time)

  • 15 Thrusters (115, 95, 65, 45)
  • 9 Lateral Bar Over Burpees

16:00 – 23:00: Race 3: Gendered Pair AMAP (Two Females and Two Males are working together to complete the following, Split it up when you want – Only one male can be working at a time and only one female can be working at a time). 2 Score Event

  • 75 Wall Balls (20/10)
  • 50/40 Cal Row
  • AMAP T2B with remaining time from the 7 minutes
  • *One pair will start on WB and the other will start on Rower

26:00 – 31:00: Race 4:  Guy/Girl Pairs (Both people are working at once, Second pairing is playing follow the leader). 2 Score Event

  • 15 Synchronized 1 Arm (left or right) KB Thruster (40/25)  (must be locked out overhead at the same time)
  • 30 Synchronized Plate Burpees (must be on top of plate at same time) (HIP EXTENSION Necessary)
  • 15 Sync. Thrusters (other arm)
  • 30 Sync. Plate Burpees
  • *The other pair starts when the first pair finishes their KB thrusters – the second pair cannot move on to the next movement until the pair ahead of them is finished with that movement

34:00 – 38:00: Race 5:  Clean – Him + Her = Weight 

  • She has 4 minutes to establish a 1RM Clean (power or squat)
  • His score will be added to her score for a total weight

39:00 – 43:00: Race 6: Clean – Him + Her = Weight  (other pair)

  • She has 4 minutes to establish a 1RM Clean (power or squat)
  • His score will be added to her score for a total weight

46:00 – 50:00: Race 7: Gendered Pair Randy (Two Females and Two Males are working together to complete the following, Split it up when you want – Only one male can be working at a time and only one female can be working at a time). 2 score event 

  • Randy – 75 Power Snatches (75/45)
  • *Only below knee requirement for girls

53:00+ (unlimited): Race 8: Team For Time (split up work as you wish (1 guy and 1 female can be working at once but must be working on the same movement))

  • 200 Double Unders
  • 50 Pull Ups
  • 10 Rope Climbs
  • 50 Deadlifts – same bar – (225#)
  • 10 Rope Climbs
  • 50 Pistols – Alt (1 for 1)
  • 200 Double Unders

11.8.14 – Season 1, Match 1

0:00 – 6:00 min :  Race 1:  Team Relay (1 person at a time)

  • 5-4-3-2-1
  • Snatch 115-95-65-45
  • Box Jumps 30-24-20-20

9:00 – 15:00 min:  Race 2:  For Time (1 person working at a time)

  • 40 Deadlifts (225/155)
  • 40 Pull Ups
  • 12 Rope Climbs (15/14)
  • 40 Ground to Overheads (95/65)

18:00 – 22:00 : Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete

  • 25 T2B
  • 10 Pistols (1 for 1)
  • 20 Burpee Box Overs (24/20)

25:00 – 33:00: Race 4:  For Time (1 Male and Female athlete working at once. Each athlete must complete 2 elements)

  • 20 Cal Row
  • 18 Wall Balls (20/14)
  • 15 Front Squats (135/75)
  • 12 KB Snatch (50/30) 2 for 1
  • 9 Wall Balls (20/14)
  • 12 Front Squats (155/105)
  • 15 KB Snatch (30/15) 2 for 1
  • 18 Burpee Bar Overs Lateral

36:00 – 42:00: Race 5:  Double Grace (1 person working at once)

  • 30 Clean and Jerks (115#) Males then
  • 30 Clean and Jerks (55#) Females

45:00 – 51:00 : Race 6:  Fran (1 person working at once)

  • 21-18-15-12
  • Thruster (45#)
  • Pull Ups

11.15.14 – Season 1, Match 2

0:00 – 6:00 min: Race 1:  Team Relay (1 person at a time)

  • 8-6-4-2
  • KBS (70#/35)
  • Box Jump Overs (20″)

9:00 – 15:00 min: Race 2:  For Time (1 person working at a time)

  • 40 Front Squats (135/75)
  • 40 Hang Power Cleans (135/75)
  • 40 Forward Facing Bar Over Burpees

18:00 – 24:00: Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete 

  • 15 Rope Climbs (men will start with 15 Rope Climbs-Women will end with 15 Rope Climbs)
  • 25 KB Clean and Jerks Left Arm (50/30)
  • 25 KB Clean and Jerks Right Arm (50/30)

27:00 – 34:00: Race 4:  For Time (1 Male and Female athlete working at once. Each athlete must complete 2 elements)

  • 60 Double Unders
  • 18 Deadlifts (225/155)
  • 30 Wall Balls (20/14)
  • 12 Step up and Overs (70/50) 20″  2 for 1
  • 12 Deadlifts (255/185)
  • 30 Wall Balls (20/14)
  • 18 Pistols  1 for 1
  • 18 Step Up and Overs (50/30)  2 for 1

37:00 – 41:00: Race 5:  5 For 5   (1 person working at once) 

  • 30 Snatches (45#) Females
  • 30 Snatches (95#) Males

44:00 – 48:00: Race 6:  For Time (1 person working at once)

  • 100 Toes to Bar for Time (everyone has to do at least 10 T2B) NO MODIFICATION

51:00 – 56:00: Race 7:  For Time (Everyone working at once)

  • 200 Air Squats
  • 60 Burpees
  • 100 HRPU

11/29/14 – Season 1, Match 3

0:00 – 6:00 min: Race 1:  Team Relay (1 person at a time)

  • 5-4-3-2
  • Deadlift (225/135)
  • Lateral Burpee Bar Overs

9:00 – 14:00 min: Race 2:  For Time (1 person working at a time)

  • 50 Pull Ups
  • 40 Push Presses (95/55)
  • 40 SHDP (95/55)

17:00 – 22:00: Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete 

  • 6 Rope Climbs (women will start with 6 Rope Climbs- Men will end with 6 Rope Climbs)
  • 100 Double Unders (100 WJR)
  • 25 KB Thrusters Left Arm (40/20)
  • 25 KB Thrusters Right Arm (40/20)

25:00 – 27:00: Race 4:  As much accumulated weight as possible (1 Male and 1 Female working together at once)

  • Squat Cleans

30:00 – 32:00: Race 5:  As much weight as possible (1 Male and 1 Female working together at once)

  • Squat Cleans

35:00 – 45:00: Race 6:  Follow the Leader (1 person starts but eventually everyone will be working at once)

  • 30 Wall Balls (20/10)
  • 30 Box Jump Overs (20″)
  • 30 Kettlebell Swings (50#/35#)
  • 30 HRPU

48:00 – 52:00: Race 7:  Hang out for a while (3 athletes working at once)

  • AMAP Back Squats (155/95)

12.13.14 -Season 1, Match 4

0:00 – 6:00 min: Race 1:  Team Relay (1 person at a time)

  • 5-4-3-2
  • Thruster (95/55)
  • Slam Ball Over Shoulders (30/20)

9:00 – 14:00 min: Race 2:  For Time (1 person working at a time)

  • 40 T2B
  • 40 Hang Snatches (95/55)
  • 40 Wall Balls (20/10) 10’Target

17:00 – 24:00 : Race 3:  For Time (1 Male and 1 Female working at once) each gendered pair must complete 

  • 15 Clean and Jerks (135/85) -One athlete has to complete this on their own
  • 50 KBS (70/40) – Can be split
  • 50 Goblet Squats (70/40) – Can be split
  • 15 Clean and Jerks (95/55) – The other athlete has to complete this on their own

27:00 – 30:00: Race 4:  Jack and Jill AMRAP (1 Male/Female Pair athlete working at once)

  • 1 Rope Climb
  • 25 Double Unders (WJR)
  • *Switch with your partner every Round

31:00 – 34:00: Race 5:  Jack and Jill AMRAP (1 Male/Female athlete working at once)

  • 1 Rope Climb
  • 25 Double Unders (WJR)
  • *Switch with your partner every Round

37:00 – 43:00: Race 6:  Sprint Relay (1 Athlete working at once in relay fashion)

  • 20 Pull Ups
  • 20 Pistols (1 for 1)
  • 20 Deadlifts (225/155)
  • 80 Double Unders
  • 20 Plate Burpee Overs (45#)
  • 30 OHL Steps (45#) 1 for 1
  • 30 Box Jump Overs (23″)
  • 60 Weighted Jump Ropes (black)

46:00 – 52:00: Race 7:  Sprint Relay Repeated (1 Athlete working at once in relay fashion)

  • 20 Pull Ups
  • 20 Pistols (1 for 1)
  • 20 Deadlifts (225/155)
  • 80 Double Unders
  • 20 Plate Burpee Overs (45#)
  • 30 OHL Steps (45#) 1 for 1
  • 30 Box Jump Overs (23″)
  • 60 Weighted Jump Ropes (black)
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