Team DVB
For Time:
1,600 Meter Med Ball Run
8 Rounds:
10 Wallballs + 1 Rope Climb
800 Meter Med Ball Run
4 Rounds:
10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds:
10 Wallballs + 1 Rope Climb
* Teams of 2
* Run Together With One Med-Ball
* Next Partner Goes When Med-Ball Is Available
Time Cap: 40 Minutes
FX: 14/10; 2:1 RC
RX: 20/14
Front Squat
15 Minutes
Max Reps of Front Squats @ 90%
* To Technical Failure
* Add 10#
The Swing of Things
42 KB Swings
42/34 Cal Bike
120 DUs (180 SUs)
30 KB Swings
30/24 Cal Bike
80 DUs (120 SUs)
18 KB Swings
18/14 Cal Bike
40 DUs (60 SUs)
Time Cap: 18 Minutes
FX: 35/26
RX: 53/35
RX+: C2B; Skierg
Skierg If needed sub middle round with Rower 35/28
Upstream
5 Rounds x AMRAP 4:
18 Toes to Bar
18 Burpees Over Rower
Max Calorie Row
Rest 4 Minutes Between Rounds
FX: Leg Raises RX: As Written
POWER CLEAN
Max Reps of Power Cleans @ 90%
* To Technical Failure
* Add 10#
High & Mighty
3 Rounds:
10 Power Cleans
10 Box Jumps
Directly Into…
2 Rounds:
10 Power Cleans
10 Box Jumps
Directly Into…
1 Round
10 Power Cleans
10 Box Jumps
Time Cap: 18 Minutes
FX: 75/55; 95/65; 115/85; 20/18
RX: 95/65; 115/85; 135/95; 24/20
RX+: 115/85; 135/95; 155/105; 30/24
Nancy
5 Rounds:
400 Meter Run
15 Overhead Squats
Time Cap: 20 Minutes RX: 95/65
BENCH PRESS
12 Minutes Bench Press
Max Reps of Bench Press @ 90%
* To Technical Failure
* Add 5#
Joy Ride
6 Rounds For Time:
10 SA Devil Press
15/12 Cal Bike odd rounds
18/14 Rower even rounds
Time Cap: 18 Minutes
FX: 35/25
RX: 50/35
RX+: 50s/35s; ECHO
Blistering Pace
TEAMS OF 3
9 Rounds x AMRAP 3:
P1: 25 KB Swings
P2: 200 Meter Run
P3: 15 Toes to Bar
Time Remaining In Window:
Max Calorie Row
* Complete Non-Row Reps Individually
* One Rower, Split Calories As You’d Like
* Rotate Stations Upon Completion of 3 Minutes
* 3 Rounds Each Station Per Partner
* First Partner Done Can Begin Row Calories
FX: 35/26; Leg Raises
RX: 53/35
Front Squat
Max Reps of Front Squats @ 85%
* To Technical Failure
* Add 10#
Dead Ball
For Time:
10-9-8-7-6-5-4-3-2-1:
Dball Over Shoulder
After Each Set:
15 Wallballs
Time Cap: 18 Minutes
FX: 50/30; 14/10
RX: 70/50; 20/14
RX+: 100/70; 20/14
Floor & Decor
5 Rounds:
25/20 Calorie Bike
10 Burpees
30 AbMat Sit-ups
10 Burpees
Time Cap: 25 Minutes
RX: As Written
RX+: 20 GHDs; ECHO Stagger 2 min if needed
POWER CLEAN
15 Minutes Power Clean
Max Reps of Power Cleans @ 85%
* To Technical Failure
* Add 10#
Running on Empty
8 Rounds For Time:
5 Power Cleans
30 DUs (45 SUs)
100 Meter Run
Time Cap: 18 Minutes
FX: 115/85
RX: 135/95 RX+: 155/105