Workouts For GG25

“Nothin’ But A Good Time”

Partners will “pick their poison”. Each complex will be completed by a team. Partners will declare their lift prior to the start of the clock. NO changes after the clock starts.

8 minutes to find a max for the complex

Partner A: Power Snatch + Squat Snatch + Overhead Squat

Partner B: Deadlift + Hang Squat Clean + Squat Clean

For Calypso Division ONLY:

Partner A: Power Clean + Shoulder to Overhead + Front Squat

Partner B: 3 Rep Max Front Squat (Coming from the rig)

Score is the heaviest lift by each athlete combined.

Each team will have one barbell.

“Crazy Train”

This workout will have two scores: max calories and max reps (feet).

A 12 minute workout with each partner doing 6 minutes of work at two-3 minute stations.

Partner A:

0:00-1:00 Max Calories Assault Bike

1:00-3:00 Max Reps Single Arm *Devils Press

Partner B:

3:00-4:00 Max Calories Assault Bike

4:00-6:00 Max Reps Single Arm Devils Press

Partner A:

6:00-7:00 Max Calories Ski Erg

7:00-9:00 Max Handstand Walk (Athena) or **Weighted Bear Crawl (Hera, Diana, Calypso) in 5-foot increments. Each 5 feet = 1 rep.

Partner B:

9:00-10:00 Max Calories Ski Erg

10:00-12:00 Max ***Plate Push in 5-foot increments. Each 5 feet = 1 rep.

*Weight for Devils Press

Athena, Hera 35#

Diana 25#

Calypso 15#

**Weight for Bear Crawl

Hera, Diana 25#

Calypso 15#

***Weight for Plate Push

Athena, Hera, Diana 45#

Calypso 25#

“Danger Zone”

12-minute cap

Buy In: 400m Run Together

8 Rounds “You Go, I Go” Style (Each partner will complete 4 rounds total)

5 Chest-to-Bar Pull Ups (Athena)/Pull Ups (Hera)/Jumping Pull Ups (Diana and Calypso)

4 Toes-to-Bar (Athena and Hera)/Hanging Knee Raises (Diana and Calypso)

3 Lateral Burpees Over the Bar/Dumbbell (Calyspo)

2 Power Cleans

Time after 8th round will be scored as the tie-breaker

Cash Out: 20 Clean and Jerks/Hang Clean & Jerks (Calypso)

Weight for Power Cleans and Clean and Jerks:

Athena: 135#

Hera: 105#

Diana: 85#

Calypso: 25# DBs

Livin’ On A Prayer

20-minute time cap

One partner works at a time. All reps of one movement must be completed before moving on to the next movement.

50 Calories Row

50 Double Unders (Athena,Hera*)/100 Singles (Hera*, Diana, Calypso)

50 Wall Balls 14# (Athena, Hera, Diana) 10#(Calypso)

50 Single Arm Dumbbell Thruster 35# (Athena), 25# (Hera, Diana),

15# (Calypso)

50 Single Arm Dumbbell Overhead In Place Lunge (same weights as above) /50 SA DB Front Rack Lunge In Place for Calypso

50 Single DB Box Step Over 20” (same weights as above)

50 Wall Balls

50 Double Unders/100 Singles

50 Calories Row

*Hera Division Only: Can choose to do double unders or singles BUT must choose at the beginning of the workout and stay with that choice throughout the workout.