Strict Press
12 Minutes: Max repetitions of Strict Press @ 85% to technical failure
“Medulla Oblongata”
On the 1:30 x 10 Rounds:
30 Double Unders
10 Kettlebell Swings
Max Calorie Equipment
Score: Total Calories
FX: 35/26
RX: 53/35
RX+: 70/53;
“Devil Dogs”
[TEAMS OF 3]
For Time:
1 Mile Run*
50 Devil Press
50 Double DB Clean & Jerks
800 Meter Run*
35 Devil Press
35 Double DB Clean & Jerks
400 Meter Run*
20 Devil Press
20 Double DB Clean & Jerks
*Run Together As a Team Split DB Work As You’d Like
Time Cap: 40:00
FX: 35/25
RX: 50/35
“Butterflies”
5 Rounds For Time:
25/20 Calorie Bike
30 Russian Kettlebell Swings
10-20-30-40-50 Box Jumps
Time Cap: 30:00
FX: 35/26; 20″/18″
RX: 53/35; 24″/20″
RX+: 70/53; 24″/20″
Deadlift
In a 10:00 Window: Max Deadlifts @ 80%
Max set to technical failure.
“Charley Horse”
5 Rounds of:
200m Run
10 Deadlifts
15 Push ups
Time Cap: 15:00
FX: 185/125
RX: 225/155; HSPU
RX+: 245/165; HSPU
“The DeLorean”
5 Rounds x AMRAP 4:
15 TTB
30/24 Calorie Row
60 Double Unders
Max Calorie Row
Rest 4 Minutes Between Rounds
FX: Leg Raises; 90 SU
RX: As Written
Strict Press
In a 10:00 Window: Max Strict Press @ 80%
Max set to technical failure.
“Savagery”
[BENCHMARK]
AMRAP 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
FX: 95/75
RX: 115/85
RX+: 135/95
“Tri Sprint Intervals V3”
5 Rounds:
AMRAP 4:
30/24 Calorie Row
30 x 10 Meter Shuttle Runs
Max Calorie Bike
Rest 4 Minutes Between Rounds
“Any Minute Now”
EMOM20 x 5 Rounds:
Minute 1: Calorie Bike
Minute 2: Box Jumps, 30/24
Minute 3: 200m Run
Minute 4: Rest
FX: 20/18
RX: 24/20
RX+: 30/24; ECHO
Bench Press
On the 3:00 x 3 Sets: 8 Bench Press
Start First Set at 60% & Build
“Space Force”
AMRAP 4:
21/16 Calorie Row
16 Alt. Hang DB Snatch
16 Push-ups
Rest 1 Minute
AMRAP 4:
18/14 Calorie Row
14 Alt. Hang DB Snatch
14 Push-ups
Rest 1 Minute
AMRAP 4:
15/12 Calorie Row
12 Alt. Hang DB Snatch
12 Push-ups
FX: 35/25
RX: 50/35
RX+: 50/35; HSPU
Team Mr. Joshua
(Time)
[TEAMS OF 3]
5 Rounds For Time:
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
30 Deadlifts
Time Cap: 20 Minutes
FX: 185/125
RX: 225/155
RX+: 250/175
