2018 Workouts

Below you will find the workout descriptions as well as movement standards for each workout for the 2018 Everyday Warrior Battle Series.

Movement Standards:

Box Jump Over – The box jump over starts with the athlete facing OR lateral to the box.  The athletes does not need to stand tall while on top of the box. A two-foot takeoff is required, and only the athlete’s feet can touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Power Snatch – The barbell begins on the ground and must be lifted overhead in one motion.  The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

Ground to Overhead – The barbell begins on the ground and must be lifted overhead.  A snatch or clean and press (strict, push, and jerk) are all allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

Overhead Squat – This is a standard Overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved.  The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead

Front Squat – In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Thrusters – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed for the first rep off the ground.  The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Movement Standards:

Rowing –  The athlete may begin the workout seated in the rower but may not grab the handle until the start of the wod. The monitor must be reset to zero at the beginning of each row.

Burpee Bar Muscle Up – The Athlete will complete a traditional burpee, chest to the ground then a bar muscle up.  In the bar muscle-up the athlete must hang below the bar with arms fully extended.  Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted.  The heels may not rise above the height of the bar during the kip.  At the  top, the elbows must be fully locked

Burpee Pull Up – The Athlete will complete a traditional burpee, chest to the ground then a chin over the bar pull up.

The athlete can complete a strict pull up, kipping pull up, butterfly pull up, mixed grip pull up or jumping pull up.

If the athlete chooses to do a jumping pull up they can step to an object under the bar that puts them 6 inch from the top of their head to the bar.

Movement Standards:

Deadlift- This is a traditional deadlift with the hands outside the knees. The barbell starts at the floor, and is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing

Double Unders- The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single Unders- The rope passes completely under the feet once for each jump.

Toes to Bar- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Hanging Knee Raises-  The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.