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FLEX 4

Rx/Masters
Workout 4 will be two 7 min AMRAPs with female/female and male/male pairs. One pair will work in a you go, I go fashion alternating 1 round at a time. AMRAP A is 7 deadlifts (225/155) and 7 burpees over bar. At the same time the other pair will be working on AMRAP B which is 7 KB snatches(53/35) (R), 7 KB snatches (L), and 14 jumping lunges. There will be a 2 min break and the pairs will switch and complete the other AMRAP.

Scaled
This workout will follow the same format as Rx.
AMRAP A is 7 deadlifts (185/135) and 7 burpees over bar.
AMRAP B is 7 KB snatches(35/26) (R), 7 KB snatches (L), and 14 reverse goblet lunges.

FLEX 3

“3-2-1 GO!”
At the call of 3-2-1- Go! All for athletes will advance to the serpent, and clean it to either of their shoulders, but all on the same shoulder, with the lead athlete behind the first cone. The athletes will then proceed to lunge to the next cone, 25m ahead. When the last athlete crosses the line of the cone, the athletes will then complete 20 thrusters. Thrusters May be completed on either shoulder, as long as all athletes have the serpent on the same side. For the scaled division, the athletes will follow the same rules, completing 20 serpent squats. Upon completion of the 20 reps, the athletes will drop the serpent and complete a 50 meter shuttle sprint, to the first cone and then back to the serpent.

The athletes will continue to advance the serpent, each time lunging until all 4 athletes cross the next cone. Complete the 20 reps. And again run, as a team, to the previous cone and back. The run will total 50m each time. The athletes are not required to return to the first cone on each run, just the previous cone.

The workout is completed when the 4 athletes lunge past the 5th cone (100m), complete the 4th set of 20 reps of thrusters/front squats, and complete the final team shuttle (back to the 4th cone) with all 4 athletes crossing back over the 5th cone(finish line).

Scaled for this work out is squats instead of thrusters.

FLEX 2

“Run Away Rig”

The workout begins with a cash in which everyone sprints 20 meters. Once returning to the Rig, the team will work together to perform 100 Box jump overs(1 person at a time). Once this is completed the team will enter into a 20 meter sprint relay. Here each athlete will go one at a time to perform the 20 meter sprint. Once all athletes on your team have gone, they can then move on to the next section of 80 pull ups(1 person works at a time). Again once finished the team will then perform another sprint relay before they can move onto 200 Burpee High fives with their teammates (everyone works at the same time). Once finished another sprint relay must be completed before moving to 80 Toes to bar (1 person works at a time). Upon completing the 80 toes to bar, the athletes will before their last 20 meter relay before starting 20 Bar muscle ups(1 person works at a time). Cash-out where everyone sprints 20 meters together.

Score is the time you complete the workout in.

RX and Masters – 20 Minute Time Cap

Team cash in 20m sprint

100 Box jump overs
20 meter relay sprint
80 Pull ups
20 meter relay sprint
200 Burpee high fives
20 meter relay sprint
80 Toes to Bar
20 meter relay sprint
20 Bar Muscle Ups

Team cash out 20m sprint

Scaled – 20 Minute Time Cap

Team cash in 20m sprint

100 Box jump overs/ Step overs
20 meter relay sprint
80 Pull ups (or Ring Rows)
20 meter relay sprint
60 Burpee high fives
20 meter relay sprint
40 Knees to Chest
20 meter relay sprint
20 Ring Dips

Team cash out 20m sprint

Rules of FLEX 2
1. The relays must be performed one athlete at a time. Where teammates can not go until the returning athlete tags the next one in.
2. Everyone must perform ONE rep of each movement.
3. Any style of pull ups will be allowed.
4. Burpee high fives, chest must hit the deck and at the top you must high five one of your teammates.

FLEX 1

“Beach Gains”

Strength Complex

1 power cleans
3 front squats
1 hang clean (any style)
1 Shoulder to over head (any style)

3RM Overhead Squat
(off the floor)

FLEX 1 Is the individual effort toward the greater good of the team. Here each member will have to step up to the platform and perform as an individual. While the other three athletes support and coach them on. On your team, one male and one female will perform the first complex while the other two will perform the second. You and your teammates will have unlimited attempts at the complexes. But remember, there is a Time Cap. Strategize with your team and make it count!

Score is the combined total of all four teammates heaviest successful lifts.

20 Minute Time Cap
M/F Complex 1
1 Power Clean + 3 Front Squats + 1 Hang Clean + 1 Shoulder to Over Head

M/F Complex 2
3RM Over Head Squat

Complex 1 Description

The complex will start with one Power Clean from the floor. From there the individual will have to perform three Front Squats into one Hang Clean. Any style of the Hang Clean will be allowed, as long as it is performed from above the knee. Then the athlete will perform one Shoulder to Over Head. Any style of the Shoulder to Over Head will be allowed.

That is a total of 6 reps to be completed.

Complex 1 Rules
1.The Power Clean must be taken from the Floor and be caught at parallel or higher.
2. When performing the front squats, the athlete must come to a full stand and show control of the movement before going into the next squat.
3. The Hang Clean must be performed from above the knee. But, can be caught in any style.
4. When Performing the Shoulder To Over Head, the athlete must be fully locked out over head and show full control of the movement.
5. If the athlete drops the bar at any point during the lift, it will be considered as a no lift.

Complex 2 Description

The complex will start from the floor where the athlete may perform a Clean and Jerk or Snatch to obtain the weight over head. Then the athlete must perform three over head squats.

Complex 2 Rules

1. Any style of the Clean and Jerk or Snatch is allowed for the athlete to obtain the weight over head.
2. When performing the Over Head Squat, the athlete must come to a full stand and show control of the movement before performing the next squat.
3. Each Over Head Squat must hit parallel or lower to be counted as a rep.
4. If the athlete drops the bar at any point during the lift, it will be considered as a no lift.



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