RXD
10 Front Squat (115/75lbs)
10 Over/Unders
10 Push Press
6 Rounds
FITNESS
10 Front Squat
10 Over/Unders
10 Push Press
6 Rounds
18/1
BEYOND RXD
12 Inverted Ring Row
24 Walking Lunges
AMRAP 10min
As soon as the 10min is up, they go straight into:
Accumulate 4min Ring Hold at bottom of Row position
RXD
12 Inverted Ring Row
24 Walking Lunges
AMRAP 10min
As soon as the 10min is up, they go straight into:
Accumulate 4min Ring Hold at bottom of Row position
FITNESS
12 Ring Row
18 Walking Lunges
AMRAP 10min
As soon as the 10min is up, they go straight into:
3min Ring Hold at bottom of Row position
19/1
BEYOND RXD
12 Inverted Ring Row
24 Walking Lunges
AMRAP 10min
As soon as the 10min is up, they go straight into:
Accumulate 4min Ring Hold at bottom of Row position
RXD
12 Inverted Ring Row
24 Walking Lunges
AMRAP 10min
As soon as the 10min is up, they go straight into:
Accumulate 4min Ring Hold at bottom of Row position
FITNESS
12 Ring Row
18 Walking Lunges
AMRAP 10min
As soon as the 10min is up, they go straight into:
3min Ring Hold at bottom of Row position
20/1
BEYOND RXD
Tabata Assault Bike
Tabata Power Clean (95/65lbs)
Tabata Assault Bike
Tabata SDHP (95/65lbs)
RXD
Tabata Assault Bike
Tabata Power Clean (95/65lbs)
Tabata Assault Bike
Tabata SDHP (95/65lbs)
FITNESS
Tabata Assault Bike
Tabata Power Clean
Tabata Assault Bike
Tabata SDHP
21/1
BEYOND RXD
21-15-9
Burpee
DB Step Ups (55/35lbs)
200m DB Farmers Carry
RXD
21-15-9
Burpee
DB Step Ups (45/25lbs)
200m DB Farmers Carry
FITNESS
21-15-9
Burpee
Step Ups
200m DB Farmers Carry
22/1
BEYOND RXD
1km Row
10 Bar Muscle Ups
Rest 2min
750m Row
20 Strict Pullups
Rest 1min
Row 500m
40 Pullups
RXD
1km Row
8 Bar Muscle Ups
Rest 2min
750m Row
15 Strict Pullups
Rest 1min
Row 500m
30 Pullups
FITNESS
1km Row
12 Chest to Bar Jumping Pullups
Rest 2min
750m Row
16 Inverted Barbell Rows
Rest 1min
Row 500m
30 Jumping Pullups
23/1
BEYOND RXD
100 Double Unders
50 OH Squat (135/95lbs)
100 Slam Ball (25/15lbs)
50 OH Squat
100 Double Unders
RXD
80 Double Unders
40 OH Squat (115/75lbs)
80 Slam Ball (20/10lbs)
40 OH Squat
80 Double Unders
FITNESS
80 Single Unders
30 OH Squat
60 Slam Ball
30 OH Squat
80 Double Unders
24/1
BEYOND RXD
6 Toes to Bar
6 KB Snatch (24/16kgs)
EMOM 10min
RXD
6 Toes to Bar
8 KB Swings (24/16kgs)
EMOM 10min
FITNESS
6 Lying Toes to Bar
8 KB Swings
EMOM 10min
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