6 Rounds every 5 Minutes
Rounds 1,3,5
15 DB Bench
10 Burpee box jump overs 24/20
15 push ups or max set if more than 15
10 Burpee box jump overs
200m Run
(pico/mild drop run to a curb run if you will miss the 5 min time cap.)
Rounds
2,4,6
2x through each round
12 DB Skull crushers on the ground
12 DB side lateral shoulder raises
12 DB Curls (standing)
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
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
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
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
