Teams of 2
Amrap 25
Every 5 min including 0:00 50′ Each Sandbag bearhug carry
50 Partner med ball sit up toss
40 Partner Wall ball throws over rig
30 Pull Ups or variations
20 Burpee box get overs 48/40
10 Sandbag over the box 48/40
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle – 8
Toe Taps- 10
Heel to Toe Rocks – 10
Knee Tucks/Quad Pulls
Box Step Ups – 6
Samson with Twist – 4
Inchworms with Pushups – 4
Shoulder Wipers – 4 Each
Wall Angels – 10
Shuttle Run – 2
A Skips Down
Barbell Warm-Up:
Good Mornings – 5
Front Squats – 5
Bent Over Rows – 5
Thoracic Stretch – 30 Sec
1: 4 Speed/4 Tempo @65
2: KB Deficit Pushup – 5 Each
3: 4 Speed/4 Tempo @65
4: KB Deficit Pushup – 5 Each
5: 3 Speed/3 Tempo @70
6: DB Pullovers – 10
7: 3 Speed/3 Tempo @70
8: DB Pullovers – 10
9: 2 Speed/2 Tempo @75
10: 1 Tempo @80
Stepback Lunge to Step Up – 10
Shuttle Run – 6
DB Snatch – 10
2 Rounds
Spicy RX+
Amrap 4
40/32 Calorie Bike
Max Cleans Barbell 185/123 or Sandbag
Rest 2 Min
Mild RX
34/26 Calorie Bike
Max Cleans barbell 135/83 or sandbag
REst 2 Min
Pico
28/20 Calorie Bike
Max Cleans Barbell or Sandbag
Score is 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
Back Squat – 5
Strict Press – 5
Push Press – 5
Thoracic Stretch – 30 Sec
1: Max Reps @65
2: Arnold Press – 10
3: 5 Speed/4 Tempo @65
4: Arnold Press – 10
5: 4 Speeds/3 Tempo @70
6: Arnold Press – 10
7: 4 Speed/3 Tempo @70
8: Arnold Press – 10
9: 3 Speed/2 Tempo @75
10: 2 Speed/1 Tempo @80
Plate OH walking Lunge – 2
Plate Russian Twists – 12
Plate Hops – 12
Plate Taps – 12
5 Rounds for Time
18/15 Calorie Bike
12 Shoulder to overhead
9 bar facing burpees
Optional Strength
Build to a weighted set of 2 pull ups
Or 5 sets of max rep pull ups
3 sets
8-12 DB hammer curls Superset with
Empty barbell curl 21s
(7 reps bottom half, 7 reps top half, 7 full reps)
