skittles
30 min time cap
Red – 1 Round of cindy (5 pull ups, 10 push ups, 15 air squats
Orange – 2 Sandbag Cleans
Yellow – 100′ Farmer carry AHAP
Green – 10 Alt leg v ups
Purple – 12/8 Calorie Bike
20 Min Clock
Spicy RX+
0-16 (For time)
5 Wall Walks
50 Calorie Row
5 Wall walks
25 Deadlifts 225/155
5 wall walks
25 Cleans 135/85
5 Wall Walks
25 Snatches 95/65
5 Wall Walks
50 Calorie Row
When finished or at Min 16:00
16-20
1 Rep Max Clean
Mild RX
Same as spicy except 1 partner may do scaled wall walks, but one full wall walk per set needs to be completed by the other partner
Pico
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts 135/85
5 Wall Walks
25 Cleans 95/65
5 Wall Walks
25 Snatches 65/45
5 Wall Walks
50 Calorie Row
When finished or at min 16
16-20
1 rep max clean
2 scores
Time to complete workout
and total weight combined
Machine for 2 Min
Wide Base Inchworms – 4
Thread the Needle – 8
Thoracic Rotations – 4
Windmills – 10
Runners/Hammy – 4
Good Mornings with Twist – 10
Tin Man RDL’s/Hurdles
Toe Taps – 10
Heel Drives
Barball Warm-Up:
Good Mornings – 5
Back Squat – 5
RDL’s – 5
Deadlifts – 5
Thoracic Stretch – 30 Sec
1: 4 Tempo/4 Reg @65
2: Banded Good Mornings – 10
3: 4 Tempo/4 Reg @65
4: Banded Good Mornings – 10
5: 3 Tempo/3 Reg @75
6: Banded Good Mornings – 10
7: 3 Tempo/3 Reg @75
8: Banded Good Mornings – 10
9: 2 Tempo/2 Reg @80
10:1 Tempo/1 Reg @85
Stepback Lunge to Jump – 10
Bear Crawls – 2
Plank 30 Sec
For Time
10 Min Time Cap
Spicy RX+
10 Sandbag cleans 150/100
20 Burpee box jump overs 24/20
400m Run
20 Burpee box jump overs
10 SB Cleans
* Barbell Cleans 205/133
Mild RX
10 Sandbag Cleans 100/70
15 Burpee box jump overs 24/20
400m Run
15 Burpee box jump overs
10 SB Cleans
* Barbell 155/83
Pico
8 Cleans Sandbag or Barbell
16 Burpee box step ups 20″
200m run
16 Burpee box step ups
8 Cleans
Machine for 2 Min
Thread the Needle – 8
Inchworm with Push Up – 4
Runners/Hammy – 4
Toe Taps – 10
Windmills – 10
Shoulder Wipers – 4 Each
Wall Angels – 10
Walking RDL’s
Lunge to Squat – 4
Barbell Warm-Up:
Good Mornings – 5
Strict Press – 5
Upright Rows – 5
Thoracic Stretch – 30 Sec
1: 4 Tempo/4 Reg @65
2: DB Pull Overs – 8
3: 3 Tempo/3 Reg @65
4: DB Pull Overs – 8
5: 2 Tempo/2 Reg @75
6: DB Pull Overs – 8
7: 2 Tempo/2 Reg @75
8: DB Pull Overs – 8
9: 1 Tempo/1 Reg @80
10:1 Tempo/1 Reg @85
4 Rounds
Ring Rows – 10
Skater Lunge – 8 (Each Side)
Broad Jumps – 6
