Saturday, July 7, 2018


Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Alternating DB Snatches

140/100 Calorie Assault Bike

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Alternating DB Snatches

140/100 Calorie Assault Bike

1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Alternating DB Snatches

Breaking up reps as they see fit, teams will work through the 3 rounds of toes to bar, bar facing burpees, and power snatches before moving forward to the bike. They will then complete the same movements for 2 rounds at a heavier weight before moving to the bike, and finally 1 round at a heavier weight. The power snatches should be completed at weights that athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively when fresh. Teams using the same weights will have one barbell on the floor, changing weights when called for. If teammates are using different weights, they may have multiple barbells on the floor. If teams complete the workout under the 30 minute time cap, their score is the time it took to complete the workout. If they are unable to finish the workout under the time cap, score is total reps completed. If unable to Schwinn Bike, complete one of the following:


140/100 Calorie Row

2 Men, 1 Woman: 175 Calorie Schwinn Bike (125 Assault or Row)
2 Women, 1 Man: 155 Calorie Schwinn Bike (110 Assault or Row)

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