5 Rounds for Time
15 Min Cap
Spicy RX+
3 Snatch 155/105
6 Bar facing burpees
9 T2b
12/9 Calorie Bike
Mild RX
115/83
Pico
3 Snatch 75/53
6 Burpees
9 V-ups
10/7 Calorie Bike
10 Amrap
Spicy RX+
3 Snatch 155/105
6 Bar facing burpees
9 T2b
12/9 Calorie Bike
Mild RX
115/83
Pico
3 Snatch 75/53
6 Burpees
9 V-ups
10/7 Calorie Bike
4 Rounds
Banded Good Mornings – 10
Cable Kickbacks – 10
Front Foot Elevated RDL’s – 10
Weighted Glute Bridge – 10
Stamina Building
10 min clock
5 Rounds Every 2:00
Lunge weight should be no more than 45% of your Bodyweight.
BE athletic get your bar off the ground
RX
Zercher lunge in place 16 reps 8R/8L
Remaining time row at a 60-70% effort.
Pico
Front rack lunge in place 14 reps
Remaining time row at a 60-70% effort.
Your legs should be uncomfortable but able to keep going without having to take breaks.
For Time
7 Min CAp
Spicy RX+
50/40 Calorie Row
400 m run
Mild RX
40/32 Calorie Row
400 m Run
Pico
30/24 Calorie Row
200 M Row
Stamina Building
10 min clock
5 Rounds Every 2:00
Lunge weight should be no more than 45% of your Bodyweight.
Be athletic get your bar off the ground
RX
Front rack lunge in place 16 reps 8R/8L
Remaining time row at a 60-70% effort.
Pico
Front rack lunge in place 14 reps
Remaining time row at a 60-70% effort.
Your legs should be uncomfortable but able to keep going without having to take breaks. You should be able to immediately pick up the bar for lunges. The row is to help teach your body to recover while moving.
For Time
7 Min CAp
Spicy RX+
50/40 Calorie Row
400 m run
Mild RX
40/32 Calorie Row
400 m Run
Pico
30/24 Calorie Row
200 M Row
