Cindy!
RXD
5 Pull-ups
10 Push-ups
15 Air Squats
12 rounds
FITNESS
4 Ring Rows
8 Push-ups
12 Air Squats
10 rounds
COMPETITOR
5 Pull-ups
10 Push-ups
15 Air Squats
15 rounds
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
* Optional Finisher
Back Squat Test (Jan. 2018)
Then
4 x 2 min rounds
15/12 cal row
Max toes-to-bars
Rest 2 minutes
Score is total T2B
5 RFT:
10 Overhead Squats (75/55)
10 Good Mornings (75/55)
10 Bent Over Rows (75/55)
200m Run after each round
Push Press 3RM
Then
8 Min AMRAP:
8 Kettlebell Swings
8 Burpees over the KB
Score is total rounds + reps
Christine
3 RFT:
Row 500m
12 Deadlifts (Bodyweight)
21 Box jumps (24/20)
Then
10 min rope climb skill work
For time:
• Power Snatch, 75 reps, 75/55#
Clean 3RM
Then
10 min AMRAP:
15 Goblet Squats (53/35 lb.)
10 Toes to Bar
12/10 Cal. Assault Bike
4 rounds for reps/cals:
1 min Double unders
1 min Ski Erg
1 min Row
1 min Good mornings
1 min Rest
Bench Press 3RM
Then
For Time:
1,2,3,4,5,6,7,8,9,10
Box Jumps (24/20)
Burpees
6 Rounds for time:
5 Curtis Ps (Power Clean, Front Rack Lunge (right), Front Rack Lunge (left), Push Press) #95/65
2 Rope climb
400 m Run
4-8-12-16-12-8-4
•Wallballs (20/14)
•Deadlifts (225/155)
Score: Time
Front Squat 5 X 3
Then
Full 8 Round Tabata of each
Slam ball
Assault Bike
Double Under
Score: Fewest reps each movement
Partner Workout 15-12-9-6-3
Ring Pushups
Pull ups
Burpees
Amrap Cal Row
Score: Total Calories
1000 Weighted Box Step Ups
Pack (#45/35)
20″ box
Every 2 min for 10 Rounds of:
•10 Row (cal)
•12 KB Swings (1.5/1)
•14 Air squats
Score: Slowest Round