TEXAS DYNASTY CHALLENGE
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