Pot O'Gold Throwdown Workouts

Workout 1

For Time

3200 meter relay

One partner runs 800 meters while the other partner rests.

Each partner runs two times

Workout 2

For Time

15 minute time cap

*RX

50-40-30

  • Front Squats 115/75

  • Toes to Bar

  • 20 snatches 115/75

*Intermediate

50-40-30

  • Front Squats 95/55

  • Knee Raises

  • 20 Snatches 95/55

Workout 3

For Time

12 minute time cap

*RX

  • 150 double unders buy-in

Then

10-8-6-4-2

  • Push Jerks 185/115

  • Box Jump Overs 24/20" (no touch, clear box)

Then

  • 150 double unders buy-out

*Intermediate

  • 150 singles buy-in

Then

10-8-6-4-2

  • Push Jerks 135/85

  • Box Step-Overs 24/20"

Then

  • 150 singles buy-out

Workout 4

For Score

6 minute time-cap

  • 1 RM Clean

*Only 3 attempts per person, make or miss

*Athlete 1 max + Athlete 2 max = total score , weight in lbs

Lonestar Backyard Brawl Workouts

Workout 1
For Time
16 minute time cap
*Each teammate completes, you go, I go

*RX

*Intermediate

500 meter row

400 meter run

100 double unders (no scale)

Workout 2
AMRAP
12 minute time cap
*Leap frog

*RX

15/12 Cal AAB

30 Wall Balls 30/20

15 Deadlifts 225/155

*Intermediate

15/12 Cal AAB

30 Wall Balls 20/14

15 Deadlifts 185/135

Workout 3
For Time
16 minute time cap
*4 rounds (relay, 2 rounds each)

*RX

10 Clean and Jerks 135/95

20 Box Jump Overs 24/20

10 C2B Pull-ups

*Intermediate

10 Clean and Jerks 115/85

20 Box Jump Overs 24/20

10 Pull-ups

Workout Floater
AMRAP
3 minute time cap
*Partners work together

*RX

Max Sandbag over the shoulder 150/100

*Intermediate

Max Sandbag over the shoulder 100/80