FOTV IV

2016 - THE WALKING DEAD - EVENT #1

2016 STANDARDS EVENT 1
2016 STANDARDS EVENT 1A.pdf
Adobe Acrobat document [327.3 KB]

2016 - SNATCHES BREW II - EVENT #2

Proceed through the ladder below as far as possible, completing one hang Snatch and one touch-and-go snatch at each station. You will have 50 secs to complete each complex. If you fail on any of the weights you may complete front squats at the failed bar weight to differentiate your score from others. If you complete the ladder, you may complete overhead squats for tie-breaker.

Men’s RX

135 – 155 – 185 – 205 – 225

Women’s RX

95 – 105 – 115 – 135 – 155

Men’s Standard & Masters

105 – 115 – 135 – 155 – 185

Women’s Standard & Masters

75 – 85 – 95 – 105 – 115

2016 STANDARDS EVENT 2
2016 STANDARDS EVENT 2A.pdf
Adobe Acrobat document [373.1 KB]

2016 - CREEPER CHIPPER - EVENT #3

Complete the following for time: (8 min time cap)

6 Overhead Barbell Lunges

9 Burpee Box Jumps

12 Absolutely Vertical Kettlebell Swings

15 Toes-to-Bar

18 Wall Balls (20/14) or  (14/10)*

15 Toes-to-Bar

12 Absolutley Vertical Kettlebell Swings

9 Burpee Box Jumps

6 Overhead Barbell Lunges

Men……………....……115lbs/24”/53lbs/10’

Women……………...……75lbs/20”/35lbs/9’

Masters 40+ Men.....…75lbs/24”/53lbs/10’

Masters 40+ Women..…55lbs/20”/35lbs/9’

Masters 50+ Men.........75lbs/24”/45lbs/10’

Master 50+ Women.......45lbs/20”/25lbs/9’

Standard Men….....…75lbs/24”/35lbs/10’*

Standard Women…….…….. 55lbs/20”/25lbs/9’*

2016 STANDARDS EVENT 3
2016_STANDARDS_EVENT 3A.pdf
Adobe Acrobat document [652.5 KB]

Sunday, October 30th, 2016

2016 - Diana - Event #4

Men

Women

12 Deadlift (275)

12 OHS (135)

10 HSPU

9 Deadlift (275)

9 OHS (135)

10 HSPU

6 Deadlift (275)

6 OHS (135)

10 HSPU

12 Deadlift (185)

12 OHS (95)

10 HSPU

9 Deadlift (185)

9 OHS (95)

10 HSPU

6 Deadlift (185)

6 OHS (95)

10 HSPU

Men Standard

Women Standard

12 Deadlift (225)

12 OHS (115)

10 Burpees over the bar

9 Deadlift (225)

9 OHS (115)

10 Burpees over the bar

6 Deadlift (225)

6 OHS (115)

10 Burpees over the bar

12 Deadlift (155)

12 OHS (75)

10 Burpees over the bar

9 Deadlift (155)

9 OHS (75)

10 Burpees over the bar

6 Deadlift (155)

6 OHS (75)

10 Burpees over the bar

Masters Men 40-49

Masters Women 40-49

12 Deadlift (225)

12 OHS (115)

10 HSPU

9 Deadlift (225)

9 OHS (115)

10 HSPU

6 Deadlift (225)

6 OHS (115)

10 HSPU

12 Deadlift (155)

12 OHS (75)

10 HSPU

9 Deadlift (155)

9 OHS (75)

10 HSPU

6 Deadlift (155)

6 OHS (75)

10 HSPU

Masters Men 50-59

Masters Women 50-59

12 Deadlift (185)

12 OHS (65)

10 Push Press (65)

9 Deadlift (185)

9 OHS (65)

10 Push Press (65)

6 Deadlift (185)

6 OHS (65)

10 Push Press (65)

12 Deadlift (125)

12 OHS (45)

10 Push Press (45)

9 Deadlift (125)

9 OHS (45)

10 Push Press (45)

6 Deadlift (125)

6 OHS (45)

10 Push Press (45)

2016 STANDARDS EVENT 4
2016 STANDARDS EVENT 4A.pdf
Adobe Acrobat document [1'006.2 KB]

Event 5
3 Min Time Cap
7 Rds of Bear Complex

Men RX

 

Women RX

 

155lbs

105lbs

Standard Men & 40+

 

Standard Women & 40+

 

135lbs

95lbs

Masters Men 50+

Masters Women 50+

 

115lbs

75lbs

Event 6
5 Min AMRAP

Men RX

Includes Masters Men 40+
alt. pistols only, no jump

Women RX

Includes Masters Women 40+
alt. pistols only, no jump

1 Muscle Up
2 Alternating Jumping Pistols
2 Muscle Ups
4 Alternating Jumping Pistols
3 Muscle Ups
6 Alternating Jumping Pistols
4 Muscle Ups
8 Alternating Jumping Pistols
5 Muscle Ups
10 Alternating Jumping Pistols
6 Muscle Ups
12 Alternating Jumping Pistols
This is a timed workout. If you complete the round of 6, go on to 7. If you complete 7, go on to 8, etc.

1 Muscle Up
2 Alternating Jumping Pistols
2 Muscle Ups
4 Alternating Jumping Pistols
3 Muscle Ups
6 Alternating Jumping Pistols
4 Muscle Ups
8 Alternating Jumping Pistols
5 Muscle Ups
10 Alternating Jumping Pistols
6 Muscle Ups
12 Alternating Jumping Pistols
This is a timed workout. If you complete the round of 6, go on to 7. If you complete 7, go on to 8, etc.

Standard Men

Standard Women

1 Chest-to-bar Pull-ups
2 Goblet Squat (53lbs)
2 Chest-to-bar Pull-ups
4 Goblet Squat (53lbs)

3 Chest-to-bar Pull-ups
6 Goblet Squat (53lbs)

4 Chest-to-bar Pull-ups
8 Goblet Squat (53lbs)

5 Chest-to-bar Pull-ups
10 Goblet Squat (53lbs)

6 Chest-to-bar Pull-ups
12 Goblet Squat (53lbs)

This is a timed workout. If you complete the round of 6, go on to 7. If you complete 7, go on to 8, etc.

1 Chest-to-bar Pull-ups
2 Goblet Squat (35lbs)
2 Chest-to-bar Pull-ups
4 Goblet Squat (35lbs)

3 Chest-to-bar Pull-ups
6 Goblet Squat (35lbs)

4 Chest-to-bar Pull-ups
8 Goblet Squat (35lbs)

5 Chest-to-bar Pull-ups
10 Goblet Squat (35lbs)

6 Chest-to-bar Pull-ups
12 Goblet Squat (35lbs)


This is a timed workout. If you complete the round of 6, go on to 7. If you complete 7, go on to 8, etc.

Masters Men 50+

 

Masters Women 50+

 

1 Chin over the bar Pull-ups
2 Goblet Squat (44lbs)
2 Chin over the bar Pull-ups
4 Goblet Squat (44lbs)

3 Chin over the bar Pull-ups
6 Goblet Squat (44lbs)

4 Chin over the bar Pull-ups
8 Goblet Squat (44lbs)

5 Chin over the bar Pull-ups
10 Goblet Squat (44lbs)

6 Chin over the bar Pull-ups
12 Goblet Squat (44lbs)

This is a timed workout. If you complete the round of 6, go on to 7. If you complete 7, go on to 8, etc.

1 Chin over the bar Pull-ups
2 Goblet Squat (25lbs)
2 Chin over the bar Pull-ups
4 Goblet Squat (25lbs)

3 Chin over the bar Pull-ups
6 Goblet Squat (25lbs)

4 Chin over the bar Pull-ups
8 Goblet Squat (25lbs)

5 Chin over the bar Pull-ups
10 Goblet Squat (25lbs)

6 Chin over the bar Pull-ups
12 Goblet Squat (25lbs)

This is a timed workout. If you complete the round of 6, go on to 7. If you complete 7, go on to 8, etc.

 
Print Print | Sitemap
© Extreme Fitness Events