9/1 t/m 16/1

9/1

BEYOND RXD

5 Lateral Burpee Over the Box Jump (24/20″)
10 DB Hang Power Snatch (55/35lbs)
AMRAP 7min
Rest 1min
2 Rounds

RXD

5 Lateral Burpee Over the Box Jump (24/20″)
10 DB Hang Power Snatch (45/25lbs)
AMRAP 7min
Rest 1min
2 Rounds

FITNESS

5 Burpee Plate Jumps
10 DB Hang Power Snatch
AMRAP 7min
Rest 1min
2 Rounds

10/1

Squat Clean and Jerk

3-3-5-5-10

11/1

BEYOND RXD

100 Back Squats (135/95lbs)
Every minute perform 30 Double Unders

RXD

100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders

FITNESS

10 Back Squats
30 Fast Feet Jumps
8 Rounds

12/1

BEYOND RXD

5min Deadlifts (365/245lbs)
4min Muscle Ups
3min Deadlifts (265/185lbs)
2min Ring Handstand Pushups
1min Deadlifts (225/155lbs)

RXD

5min Deadlifts (315/225lbs)
4min Muscle Ups
3min Deadlifts (315/225lbs)
2min Handstand Pushups
1min Deadlifts (315/225lbs)

FITNESS

5min Deadlifts
4min Box Muscle Ups
3min Deadlifts
2min Pike Pushups
1min Deadlifts

13/1

BEYOND RXD

Part 1:
Find your Heaviest 25m Front Rack Walk

Part 2:
25m Front Rack Walk at 70%
25 Chest to Bar Pullups
Rest 2min
3 Rounds

RXD

Part 1:
Find your Heaviest 25m Front Rack Walk

Part 2:
25m Front Rack Walk at 60%
25 Pullups
Rest 2min
3 Rounds

FITNESS

Part 1:
Find your Heaviest 25m DB Front Rack Walk

Part 2:
25m DB Front Rack Walk
20 Ring Rows
Rest 2min
3 Rounds

14/1

BEYOND RXD

3 Squat Snatch (115/75lbs)
6 OH Lunges
Each person alternates and does 1 Round each in an ‘I go, you go fashion’
After every 8 total rounds, they both Run 400m together
AMRAP 25min

RXD

3 Squat Snatch (95/65lbs)
6 OH Lunges
Each person alternates and does 1 round each in an ‘I go, you go fashion’
After every 8 total rounds, they both Run 400m together
AMRAP 25min

FITNESS

3 Power Snatch
6 OH Lunges
Each person alternates and does 1 round each in an ‘I go, you go fashion’
After every 8 total rounds, they both Run 400m together
AMRAP 25min

15/1

BEYOND RXD

21 Wall Ball (20/14lbs)
15 Ring Dips
9 DB Thrusters (65/45lbs)
4 Rounds

RXD

21 Wall Ball (20/14lbs)
15 Ring Dips
9 DB Thrusters (55/35lbs)
3 Rounds

FITNESS

21 Wall Ball
15 Box Dips
9 DB Thrusters
3 Rounds

16/1

BEYOND RXD

Bulgarian Squat
3-3-3-3

RXD

Bulgarian Squat
3-3-3-3

FITNESS

Split Squat
5-5-5-5

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