40 Min Cap
Teams of 3
Spicy RX+
Accumulate
Men 1000 Reps
Woman 850 Reps
Coed 925
Of Calories on the Bike and Box step ups 20″
Mild Team of 3
900 Men
700 Women
750 Coed
Every min your team will switch stations between bike cals, step ups, and rest. When the bike calories and step ups equal your goal number you are finished. Wear a weight vest if you’d like.
Build to a Heavy Power Clean and push press)
For Time
15 Min Cap
Spicy RX+
4 Rounds
25 T2b
5 Wall Walks
4 Sandbag Cleans 150/100 or 8 DB KB hang cleans 70s/53s
Mild RX
4 Rounds
15 T2b or 10 TTR
4 Wall Walks
3 Sandbag Cleans 150/100/75 or 6 DB KB hang cleans 35s/25s
Pico
4 Rounds
10 TTR/15 V-ups/ or 20 Leg raises
4 Partial Wall Walks
3 Sandbag Cleans 100/75 or 5 DB KB 25s/15s Cleans or 8 DB KB 53s/35s deadlifts
75% Based off a 1 Rep max is percentage wise your 10 Rep Max if you cant hit 10 thats ok.
For Time
12 Min Cap
Spicy RX+
4 Rounds
12-9-6-3 Deadlifts 155/103
12-9-6-3 Hang Cleans 155/103
12-9-6-3 S2OH 155/103
50 Double Unders
100′ Walking Lunge BW
Mild RX
4 Rounds
12-9-6-3 Deadlifts 115/73
12-9-6-3 Hang Cleans 115/73
12-9-6-3 S2OH 115/73
35 Double Unders
75′ Walking Lunge BW
Pico
4 Rounds
12-9-6-3 Deadlifts 75/33
12-9-6-3 Hang Cleans 75/33
12-9-6-3 S2oh 75/33
40 Singles
50′ Walking Lunge BW
5 Rounds For Time
25 Min Cap
Spicy RX+
300 M Run
25/18 Cal Bike
15 DB Bench 50s/35s
6 RMU men
6 BMU woman
Mild RX
300 M Run
20/15 Cal Bike
15 DB Bench 35s/25s
6/4 BMU or 12 Pull ups
Pico
200 M Run
20/15 Cal Bike
12 DB Bench 25s/15s
15 Jumping Pull Ups
8 Rounds
1:00 on/ 1:00 off
Score Is Reps after buy the buy in
Spicy RX+
Even Rounds
10 Pogo Burpees
Max Wall Balls 20/14
Odd Rounds
10 Wall Balls
Max Pogo Burpees
Mild RX
Even Rounds
8 Pogo Burpees
Max Wall Balls 20/14
Odd Rounds
10 Wall Balls
Max Pogo Burpees
Pico
Even Rounds
8/6 Burpees over a line
Max Wall Balls 14/10
Odd Rounds
8 Wall Balls
Max Burpee over the line
