WORKOUT ONE
OPEN DIVISION – SPLIT EVEN
4 ROUNDS FOR TIME
(15 MINUTE TIME CAP)
6 CLEANS (SQUAT) 95LBS/155LBS
18 BOX JUMP OVERS 20”/24”
18 BURPEES OVER BAR – JUMP OR STEP OVER
6 ROPE CLIMBS – 10FT – *NO JUMPING*
RX – SPLIT EVEN
4 ROUNDS FOR TIME
(15 MINUTE TIME CAP)
6 CLEANS (SQUAT) 155LBS/225LBS
18 BOX JUMP OVERS 24”/30”
18 BURPEES OVER BAR – JUMP ONLY
6 ROPE CLIMBS – 15FT
WORKOUT TWO
OPEN DIVISION
12 MINUTE AMRAP
20 SYNCHRO WALL BALLS 10LBS/14LBS
15 CALORIES ON BIKE – SPLIT 8/7
10 PUSH UPS – SPLIT HOWEVER
RX DIVISION
12 MINUTE AMRAP
20 SYNCHRO WALL BALLS 14LBS/20LBS
15 CALORIES ON BIKE – SPLIT 8/7
10 STRICT HANDSTAND PUSH UPS – SPLIT EVEN
WORKOUT THREE
OPEN DIVISON
6 MINUTES TO ESTABLISH
2 JERKS – PUSH OR SPLIT
REST 2 MINUTES
10 MINUTE TIME CAP
400M RUN -TOGETHER
40 DEADLIFTS 105LBS/165LBS – SPLIT EVEN
300M RUN - TOGETHER
30 DEADLIFTS 125LBS/185LBS – SPLIT EVEN
200M RUN - TOGETHER
20 DEADLIFTS 145LBS/205LBS – SPLIT EVEN
RX DIVISION
6 MINUTES TO ESTABLISH
2 JERKS – PUSH OR SPLIT
REST 2 MINUTES
10 MINUTE TIME CAP
400M RUN - TOGETHER
40 DEADLIFTS 155LBS/225LBS – SPLIT EVEN
300M RUN -TOGETHER
30 DEADLIFTS 175LBS/245LBS – SPLIT EVEN
200M RUN - TOGETHER
20 DEADLIFTS 195LBS/265LBS – SPLIT EVEN
FINAL WORKOUT
OPEN DIVISION
12 MINUTE TIME CAP – SPLIT HOWEVER
18 DEVIL PRESS 20LBS/35LBS
18 PULL UPS
16 DEVIL PRESS 20LBS/35LBS
16 PULL UPS
14 DEVIL PRESS 20LBS/35LBS
14 PULL UPS
12 DEVIL PRESS 20LBS/35LBS
12 PULL UPS
10 DEVIL PRESS 20LBS/35LBS
10 PULL UPS
RX DIVISION
12 MINUTE TIME CAP – SPLIT EVEN
20 DEVIL PRESS 35LBS/50LBS
10 MUSCLE UPS (5 RING/5 BAR)
18 DEVIL PRESS 35LBS/50LBS
8 MUSCLE UPS (4 RING/4 BAR)
16 DEVIL PRESS 35LBS/50LBS
6 MUSCLE UPS (3 RING/3 BAR)
14 DEVIL PRESS 35LBS/50LBS
4 MUSCLE UPS (2 RING/2 BAR)
12 DEVIL PRESS 35LBS/50LBS
2 MUSCLE UPS (1 RING/1 BAR)